Breaststroke vs freestyle swimming

Last Saturday, after many times we cancelled our swimming session together with my friend Elynn at the Pusat Rekreasi Air Precint 6 Putrajaya, and at last our plan had already achieved..yeah!!!. I stop swimming since 2009 i think that was about 2 years ago...Usually i went to the Pusat Akuatik Bukit Jalil but the water there was very cold and i can't stand it. I have learned swimming from my best buddy Nad at UPM when we was studied there during our Bachelor. First that was very hard because i cannot swim at all. I've learned breast stroke and already master it. But freestyle it was very hard for me until now because it involved a lot of techniques.

I think many people aware that swimming is one of the best training program for weight loss and rehabilitation. It works practically all the muscle of your body without impact. It can improve general strength of our body and also cardiovascular function. For example freestyle stroke involve the muscles listed below:-

Primary: Pectoralis major, deltoids, Triceps, Gluteus maximus, Quadriceps, Hamstring,  & Latissimus Dorsi

Supporting: Trapezius, Biceps, Abdominals & Gastrocnemius

Before get in to the pool, make sure you do warm up and stretching and also cooling down after finish swimming session.Can't wait to go to my next swimming chill time.

Personal training

I am beginning to learn more and more about personal training and weight management program which is i am hunger for its knowledge and experience. For the first time, it is hard to market about personal training because not everyone is willing to spend their money and ask other people to torture them..hahaaha i mean, to train them.

What i have learned is, before u train anybody u need to train yourself first to be fit and slim. How you present yourself in front of other people is very important and u are the living testimonial. Secondly, talk to people. Be honest to yourself and other people.Give simple and accurate information that will help your client understand and get the clear and good impression at the very first meet. Then, what you can do is, give the best try to convince them in a good way on how you are willing to help them to achieve their goal and last but not least is don't lie..be honest and maybe Allah will open their heart to train with you.
 
As i train my client, i can see that some of male trainer are underestimate female trainer, and the hardest thing that i can't imagine is that they are even not qualified and not certified trainer and just train people based on their experience and old kind of method of training. Actually i am not labeling them but, they are sometimes do proudly said that they are better than others. Fitness is getting bigger and as u can see, new knowledge and technologies in this field is beyond our knowledge. So, i am also educate myself to embrace others opinion and learn from others.

 

This is me when i stop doing sports after knee injury during Sea Games 2007. look how chubby i am..

This me during Chinese New year Open house at Sri Kembangan this year (2011)

For those who want to achieve their goal in weight management especially women..Don't hesitate to contact me..You can email me at natrah612@gmail.com and i will contact you.

What a busy day..Awesome Saturday

Yesterday was a very busy day for me. I went to UPSI from home at 6.30am and arrived there at 7.50am at Bangunan Peperiksaan,UPSI and teaching the students all they want to know about the basic of aerobics (Cocurriculum Aerobics). This semester i have more than 100 students in my class, and how u all imagine that i am teaching them alone and i have one assistant that helping me in the class...Its quite difficult for the first time since last year but now i am getting used to it. Now i know how the lecturer feel teaching in front of many students and sometimes they might be happy, laughing, serious face and of course sleeping and nothing u can do about it because u are students also last time.

After finish teaching at 10am, i am rushing to the Gym 1 Malaysia, Putrajaya and there was a group of students from SMK Bandar Baru Bangi attending an event call Klinik Asas Latihan Bebanan was organized by Kelab Gym 1 Malaysia which is my club. They are doing this series once a week every Saturday. Then, i chosed 10 students and do the 2.4KM run test which was very amusing..Everybody hates to this test but they are willing and pretty contented about it...and i merely think that they have no idea about this test at all.

After the test done, my client Lizza Imelia Solana aka JJ from UKK, Kbs start training with me at 12.50pm and we were finish almost 3pm. That training was awesome!! She was very inspiring and determining to do weight training and many other kind of exercise to keep slim, fit and healthy..I will do my best to help you..

Stubborn 5 KG

My weight now has reduced to 69-70kg from 85. I want to lose another stubborn 5 kgs. Damn very hard...This few weeks i enjoy to eat a lottttt actually. NO Diet, n less exercise..gosh!!! I need to do something and i think i want to write something and plan it all rite now..What i have to do is increase my muscle mass n reduce my fat percentage.To do so, i need to increase my strength training. Still can do high repetitions but not often because i will lose my muscle. So, below is my workout planning for February..

Monday:
conducting aerobic class (Intermediate to advance class)
Bench press, 20-30RM x 3 to 4 sets
Bicep curl 15RM x 3 sets
Triceps dips 12reps x 3 sets
Shoulder press 8-12RM x 3 sets
Military press 8-12RM x 3 sets
fly lateral raise 8-12RM x sets
Push up 10 reps x 3 sets

Tuesday:
Conducting aerobic class
Walking lunges 15RM x 4 sets
Smith Squat 8-10RM x 3 sets
Deadlift 8-10RM x 3 sets
Modified lunges until failure x 3 sets

Wednesday:
Conducting aerobic class

Thursday:
Conducting aerobic class

Friday :
Stiff leg deadlift 10-15RM x 3 sets
Lat pull down 15-20RM x sets
Tricep pulldown 15-20RM x 4 sets
Leg extension 15-20RM x 3 sets
Prone leg curl 15-20RM x 3 sets


Saturday:
Rest


Sunday:
Conducting aerobic class
Bicep curl 15RM x 3 sets
Plank 60-90s x3  sets
Push up 10-12 reps x 3-4 sets
Bench press 20-25RMx 3 sets
Fly 15RM x sets
Closed grip pulldown 15 x 3 sets


I hope i will follow this program...Istiqamah, confident and hardworking!!

Steamboat

This month, i have been to the steamboat restaurant twice...wow...i've never checked my cholesterol level but actually i am very concern about it. This few days, during festive season i don't workout much at all. i can see my stomach become bigger than before..hahaha..First time went to maeps restaurant with elynn, dila and nad..Second time with my mom, dad and my brother kid..Enjoy the food there and some more the environment there was so pleasant.