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Healthy tips 2008- How to eat fresh fruit? We all think that eating fruit means simply buying fruit, cutting it and popping in to our mouths. However you will benefit much more if you know how to eat? Fruit should be taken on an EMPTY stomach…….(more about this article)
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Real Lives Transformed
By Russell Lee
 This isn’t another fad diet or a miraculous workout
plan aimed to fool the consumer into buying and setting unrealistic
goals. I’m not about to sell you a weight loss product
or even convince you of how good my workout programs are. The
results I’m about to show speak for themselves – loud
and clear!
This is another real story. Through my ten years of experience
as a fitness professional, I’ve witness drastic changes
in peoples’ lifestyles. I believe anyone can have the
body shape they truly desire and here’s how you can achieve
it.
Pay serious attention to your diet. Love your body –stop
abusing it with junk food and alcohol. Eat and drink in moderation
and you can achieve a healthy balance. Learn how to survive
when things get tough and you feel depressed or stressed, whether
that’s from work or a relationship. Get some perspective!
Always compromise with th
e reality and your own goals and try
to find a solution for your present situation. Stick to a healthy
diet, always make time to exercise – stop the excuses;
but most importantly enjoy it. Don’t punish yourself,
stay positive and have some fun!
Determination and dedication is the key to success.
I’m going to share
with you all a success story from one of my own clients. He
is very pleased with his progress and the transition this has
had on his life. He’s already setting his new goal – a
wash board mid section. So, watch this space ,go and have a look at my
client's progress on the Testimonial Page,
Russell Lee is an international qualified fitness personal trainer with over 800 clients from across the world ranging from age 4 to 80 years old. He has over 20 years of FITNESS experience including 6,000 hours of hands-on one-on-one personal training and 2,000 hours of group fitness training. He speaks through his professional experiences. He runs a successful one-on-one personal training company in Bangkok Thailand and Shanghai China; He is also a life time wellness promoter and is providing his 12 years industry experience to fitness clubs in Asia. He is the founder of Revolution Fitness – Personal Training Bangkok and Personal Training Shanghai.
Food quotes:
At a dinner party one should eat wisely but not too well. And
talk well but not too wisely.
Russell
S.M.A.R.T principle
The KEY is: BE goal orientated!
Hi, I’m sure you should have all recovered from the holidays by now. For me - yes, I’ve just about recovered from two weeks of celebrating with champagne, wine and HUGE meals too!
It’s taken me more then two weeks to recover and shape up after my vacation but now I’m back on track.
How did I make it? I used the S.M.A.R.T principle. Recently, I’ve been playing tennis more then doing any weights as my goal is to improve my hand eye coordination, agility and mostly my cardiovascular. So I’ve been alternating between running, sprinting, cycling and just doing body weight functional training (push ups, pull ups and jumping squats after a 30 minute intense cardio workout). As a result, I’ve lost some muscle as my body doesn’t need excess muscle mass on my shoulder and arms anymore as it was slowing my movement down – so now I’m much faster and agile! So what’s my point? My point is you have to be “goal oriented” in order to be in the right direction no matter what your destination is!
Here is the S.M.A.R.T principle that I’ve been using not just for fitness but also in life to help my business thrive and make the life I want. If you use my S.M.A.R.T principle I guarantee you will have the same results you want!
S-specific goal- lose weight or gain muscle?
M-measurable- 2lbs per week
A-action - how and what do you need to do
R-realistic-what can you do – commit!
T- time- set a deadline - 3 months
We are putting more articles on the site now, we all know eating fruit is GOOD for us but are we eating it right? Have a peep on this…
http://www.bangkokpersonaltraining.com/promotion.html
This year our new branch Bangkok Fitness Anywhere is doing Pilate’s, both personal training and group training with our Pilate’s instructor Martina and this is her second newsletter in 2008 on women’s fitness please have a look here http://www.bangkokfitnessanywhere.com/archivearticles.html
Stay tuned till next time
Russell
My Secret Workout!
I can say I am in the best shape of my life! Not because I am a fitness personal trainer and not every personal trainer is in the best shape of their life. My fitness training has come a long way. This is how it began for me. When I was ten years old, my grandfather was the first one who taught me how to do push ups in my small bed; and when I was 14 years old, my father had bought me my first two pairs of dumbbells. At 19, I was in the Taiwanese army for two years and we ran 5kms almost every morning at 6am and 100 push ups every night before we slept.
At 25, I picked up my first barbell and I fell in love with body building style weight training, I became a certified personal fitness trainer when I was 28 and continually lifting heavy weights in the gym had caused subsequent shoulder joint injury and back pain for many years. I can bench 120 KGS and squat 120 KGS at the time. (I only weighted 70kgs).
Nowadays I abandoned traditional body building style training (sorry Arnold but you are still my hero!) I developed my own style workout which I call hybrid workouts and I have no routine! I still bench and do squat but I mix it up with different type of techniques like jerk, clean and flips. I also mix it up with interval training technique but other then that, I do cross training! I would play tennis for an hour (a great method for muti-dimension functional training!). I would do boxing for an hour (great cardio workout - exercising coordination and functions!). I would also include swimming in my workout once a week (I don’t play in the swimming pool like children. I do swim to sweat out!). I have also included biking in my workout routine but not for a whole hour - it all depends on how I feel. Like I said, I do not have a routine but the idea is to mix everything into a good workout. By the way, I would attend a yoga class if my body feels like it!
My point is that if you have hit a plateau or has an injury, don’t feel you can’t exercise, just simply change your routine and make comprise with your workout, learn a new technique for your new workout! I only learnt to play tennis this year (hey I paid for a tennis coach too!). And I never learnt how to swim until the age of 33. I can now do breadth stroke for an hour, without stopping!
After all, you don’t have to play tennis or kick boxing like I do, but you can simply alternate your workout by using a stationary bike or even go out for a bike ride on a Sunday! Once a week, go for a run in the park or treadmill at least! Attend a yoga class occasionally! If you don’t have a swimming pool at home, try the public swimming pool or join a health club! You can also jump rope for half an hour in the gym or in the park.
Here are a few suggestions for a routine I’ve tried out lately and you can use it as your own.
Monday – weight training whole body
Tuesday – swimming 30 min non-stop
Wednesday – break
Thursday – running on treadmill for 15 min. Speed at 12-14kms then lower body part workout alternate with upper body part workout
Friday – break or try something different like tennis
Saturday – stationary bike 15-20 min on level 10-15 then core muscle training
Sunday – running and sprinting in the park with body weight training like push-ups and pull-ups
Russell Lee
OUR SHORT RUN USED TO BE OUR LONG RUN
I often get feedback from clients about the information on the website such as the ‘breakfast check’ which received a positive response. You can go on the site anytime no matter where you are and check information online. Since people like it, I’m going to post a video called ‘Everyone Can Be Fit’ from a beginner’s workout to those more advanced. I’ll demonstrate the exercises that I do personally for my own training routine and have it modified for YOU…but I’m afraid you’ll have to be patient and wait for that for next month! Beforehand though, I’ll tell you how it’ll work for you; the idea is we’ll post these videos clips on ‘You Tube’ so that you can watched them anytime you want. Here is some demo we tried so far, not perfect yet! But you can have a peek first…I have to admit, not those most professional looking videos but I’ll definitely improve my camera skills next time!
http://youtube.com/watch?v=D_PjdYECVhQ and this one http://youtube.com/watch?v=6lxG-3ObOvM&feature=related
If you like the info we provide on www.bangkokfitnessanywhere.com you can also come to this site and sign up for a newsletter from Martina as she writes articles and info for expat woman in Bangkok; if you’re a guy , check it out too! Some useful info for you as well. Best of all it’s free and you can unsubscribe anytime!
Join now! http://www.bangkokfitnessanywhere.com/mailist2/index.php
If you are new to our community you can also check all my achieved newsletter from this link
http://www.bangkokpersonaltraining.com/newsletter.html
I always enjoy getting feedback from my clients. Here’s one I got recently from a client of mine who I trained two years ago and she still reads my newsletters even though she now lives in Jakarta…a very nice couple and I enjoyed training them.
Dear Russell!!!
It's always great to get your emails and I love reading about your business! I think it's wonderful how you have developed a really cool way of keeping your clients interested and also your emails are pitched just right - not too intrusive yet light and engaging! It's great!
I only wish that Revolution Fitness will set up in Jakarta - we need a pro like you around here to run things! I am so bored of the things they have here - fitness first and celebrity fitness are just so boring!!! Come and set up here in Jakarta - we would love it!!!
All the best for your business and I look forward to hearing and seeing many, many good things from Revolution Fitness!!!
Ok, finally the last thing, I saw a slogan advertised by Adidas the other day that touched me (normally I’m not a fan and I prefer Nike’s ‘Just Do It’) but this said ‘OUR SHORT RUN USED TO BE OUR LONG RUN. Impossible is nothing’. I really like this. Do you remember when 20 push ups used to feel like a hundred and your 7KM on the treadmill felt like 10KM? Yeah, everything is possible if you pursue for it….
Have a GREAT day!
Russell Lee
www.bangkokpersonaltraining.com
www.bangkokfitnessanywhere.com
What is Cross training?
Use H.I.I.T
Principle for a multi-exercise program to maximize your energy expenditure and increase your daily metabolism, you will be FIT and LOSE WEIGHT quicker then EVER along with having A FUN workout!! That is the BEAUTY of it!!
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