list of things to blog

haven been updating well enough recently, gotta make a list on what to blog

1. nephew's birthday party
2. esther's wedding dinner
3. me flipping 250kg tire (done)
4. i sacked my first client today

gonna talk about no4 for today.

well, no point wasting your money and our times if you are not getting progress because of the time you are not with me.

i have decided to get serious with some of my clients now, it's quite tough to get progress if they still choose to eat refined carbs and/or forgo smfr during free time.

it's not worth for me to charge so low, travel so far if there's no real progress. i would rather choose people who really want to make a big change to their bodies. with this, i rest my case. with lesser clients but committed ones, i will be able to have my time for my own business. (which i may be setting up soon)

ok man, i'm out for the night. (blog)
i will be resting at home. this whole week is a long one for me..

250kg tire flip

The Strongman Tire Flip is one of the most basic, and most popular strongman events today.

The tire flip is a test of total body strength, flexibility, mobility, endurance and explosiveness.

Other than training to look better (more muscle mass, less fat mass), I will ensure myself to be stronger than my look.

At a weight of 64kg, I managed to flip a 250kg tire.

It's a nice feat by me. heh

tml will gonna be a long day

start work at 1030am.
attending a workshop at 2-5pm.
attending Chia girl's wedding dinner at night.

this explains why i'm at home on a saturday night.

gotta sleep early!

what i have learnt this week

It's quite a lot!

1) If someone cannot do full squat, it may not be flexibility/mobility problem, it may be poor stability!

2) Trigger points are nasty, it can slow down a lot of training progress. As seen this week, 2 of my clients suffered cramps.

3) Do the "fitness homework" that i asked you guys to. They will help. If you want good progress, follow it. Having time off from diet every now and then isn't going to help.

4) Assisted pull/chin up machines SUCK! They do not train your stability, thus, slowing down a lot of progress. I tried band pull up with only 1 of my clients, he's seeing improvement, whereas for those who use assisted machines, they don't improve.

5) Sigh, with regard to point (4), i cannot bring in any equipment into clubfit.

6) With regard to point (5), i want a personal gym!!

7) Trained another old client of mine today, oh mine! She has slimmed down so much. From pretty to VERY VERY PRETTY! Congratulation K******!

8) Though you have quite a few trigger points, but they are not as bad.

9) If someone cannot do good form for any movement/exercise, there are hyperactive muscle.

10) In order to allow these muscle to relax, what can you do? haha
it's none other than foam rolling.

11) Muscle memory plays a BIG role in my progress. So, i guess that's why my progress may seem fast to a lot of people. moreover, i trained 3 times a week. That's 20+ sessions already! You guys are 50% of mine.

12) light workout after workout day can help in a few ways.
a) recovery because more blood are transported to the muscle
b) it help to keep you active physically, thus, more progress.

slightly more updates to my clients.
I have around 15 clients right now.

2 gain mass, but they see good strength increase. Still a lot of trigger points just uncovered by me this week. (never roll properly ah Zack! ahha)

1 gain strength/improve napfa/ippt. Well, he's seeing result obviously. He is very dilligent in doing all the fitness homework. I can see a lot of improvement in his posture too.

The rest? All fat loss. Can i say 80/20? All but 2 are seeing progress.

Guys and ladies, i know it's tough to find time to workout, even that 10min i asked for everyday. Just try. If not, i may consider letting you all stop PT and save the money instead.

I'm very satisfied with 2 girls though. Good result in deadlift.
1 is doing 40kg for 3 reps, another 30kg for 5 reps. hehehe.. can go own bodyweight deadlift soon!

for me or for what?

On why i choose to work as a freelance personal trainer.

I want people to choose me as their PT because they come for me. Try working in a mega gym, people will go for the gym instead of the trainer. (well, correct me if this is not true).

1 new client called me just now.

I am glad that i received this call. He chose me as his trainer because of my name. :D

I did receive his email last saturday, but somehow, i forget to reply. Good that he called me 1 week later though.

Oh what am i saying?

1 more client, more business and 1 more testimonial to work on. :D

This is my motivation!

junhao. says (3:47 PM):
and btw my sbj has improved to about 240 - 250+ wahah
Skev- homecoming! room sweet room! babe! <3! says (3:47 PM):
42.5 x 3
Skev- homecoming! room sweet room! babe! <3! says (3:47 PM):
nice
junhao. says (3:47 PM):
think cuz of dead lift.
Skev- homecoming! room sweet room! babe! <3! says (3:47 PM):
easy eh? can go >260 easily in 1-2 months
junhao. says (3:47 PM):
as in the movement wise
junhao. says (3:48 PM):
yeah haha. i just try randomly for fun. den use a bit more of hip movement to generate power
junhao. says (3:48 PM):
but cuz i did in my room i slammed into the door haha
junhao. says (3:48 PM):
cuz i didnt know improved
Skev- homecoming! room sweet room! babe! <3! says (3:48 PM):
lol
junhao. says (3:49 PM):
2.4 should be okay too lol. i tried extending my legs a bit more was a lot faster
Skev- homecoming! room sweet room! babe! <3! says (3:49 PM):
yeah
junhao. says (3:49 PM):
but pull ups. i like deproved or something haha. as in now i can do the straight arm one like my fren say.
Skev- homecoming! room sweet room! babe! <3! says (3:49 PM):
can i expect a good testimonial from you?
junhao. says (3:49 PM):
haha yeah. posture wise and flexibility improved too

my family!
my friend!
my girlf!
my car!
my work!
the money!
everything!

has life ever been more fulfilling? I love you all.

anyway, i did my hair today, finally. I had just 1 haircut in my 5 months stay in China recently. I dread going to the salon now coz i'm just so lazy. Decide to kick this bad habit!

& it's due to the fact that so many of you keep asking me "WHAT HAPPEN TO YOUR HAIR?" WAH LAU EH, YOU LOOK LIKE PRC-IAN

Oh well, and it's also due to the fact that i dont know how to style long hair and i am lazy and unwilling to learn.

i just go to what i had before. heh

Before

After!

ps: my hair is not as thick as before, hence, i cannot look like what i am before. sigh

like this hair, it's the same length.



though my hair is not as thick, i am glad that it is not mpb. it's general thinning, which comes with age... and wisdom.

ok out, going to work soon.

car wash

washed my car today, waxed quite a large portion of the car body. I realized that i can actually wax away those scratch marks since it's not that deep. heh, it doesnt look that visible now.

it rained immediately after i exit the mscp though. ARGH

I may be changing into this rim
damage: $350 with a lousy tyre. hmmmm

still not sure. i love the rim, but need to do a lot of things which costs even more $ & my current tyre are just rotated and it still have a lot of life. oh well..

oh well...

bo liao entry

went to play tennis with han loon and jamine this morning. man, i still suck in tennis.

went to makan at crystal jade. full of simple carbs. it make me feel very sick, till now. took another set of picture after workout today though, i can see the bloat in my stomach.

Anyway, here goes...

31st January 2008

18th February 2008 (7 sessions)
Before workout

After workout

Update (22nd Feb):
I have decided to improve on my scupular stability (rehab) before i start training again. Will start training early March.

After workout on 29th Feb, I'm still under rehab training. Will start real training real soon.

I have increase 1.3kg of bodyweight while losing 2 inches off my waist currently.

Update (7th March):
Current weight is 63kg. I am very happy that my frame is almost back & I am seeing development in my calves.

Update (14th March):
Current weight is 63.4kg. Will be ignore my bodyfat for time being while I focus on mass gain.

Ngee Ann Poly

Bye bye NP.

gosh

i keep taking nap whenever i have the free time. it's probably for my growth.

i have been eating a lot more recently as compared to when i returned to singapore. weight is increasing steadily. probably 63+kg now. yeah baby, i'll start real mass gaining in another few weeks.

jia you!

ps: the rain is bad, no rain no rain.

Drive safely,

I just read another fatal accident in Singapore road. All drive safely please. Let me share my encounter yesterday.


I was driving along Tiong Bahru road yesterday heading towards CTE.

I'm at lane 1, bus at lane 2. Usually, i will just drive at 60kph and i can overtake the bus easily. I dont know why, i just drive slowly at 45kph beside the bus. Suddenly, the bus sort of jam brake and keep horning.

A taxi had just make a quick turn into this main road's lane 1 from the small road.

I cannot IMAGINE what will happen if i were to drive 60kph and the taxi will just crash into my left side of the car and the bus will just rammed into the taxi.

Just feeling lucky this time round, but i cannot imagine the driver of that taxi. Cannot FUCKING wait 30sec and drive off?

KNN CCB, feeling pissed also.

maintaining a white car

is not easy!

In the past, i can just washed with plain water and the car will look very new and clean.

I tried washing just now, it was sooo darn difficult. I waxed my bonnet, yeah it is very clean now. As for the rest of the body, anyhow wax here and there (those stains and spots). I'm going to buy a good car wash and sealant now.

$$$ fly fly fly.

ps: gosh, i am so tired after washing the car for less than 2 hours! WEAK

pps:
my <3 says (11:07 AM):
http://kevinchia.sg/articles/smfr.html
able to surf my site now?

First i was afraid, i was petrified says (11:07 AM):
URL: kevinchia.sg/articles/smfr.html
Category: Pornography

ppps: WTF, my website is still a pornography site. lol

it's weekend!!

hohoho, back home from work, will be enjoying my weekend from tomorrow! except 1 session on fri and sat afternoon.

well, 50% of my clients are having visible results, another 50% not yet. (They have to correct their imbalance first and learn all the movement.)

If you notice, those with good mobility and flexibility can learn the movement easily and start to see progress. For all other clients, keep on rolling and stretching at home. I don't wanna spend time in the gym watching you doing it and waste your money.

I realized 1 of my client has eating disorder and well, sigh, not giving me 100% trust yet. Although she is losing weight... but.......

anyway, i may not be in this line for long, it's quite tiring travelling 100+km daily. I may just find a gym and settle down.

or i will find another job.

to all my clients, thanks to all placing trust in me, i'm sure you can see the differences. as for others, remember to do your "fitness homework". just rolling and stretching. i am unable to train you with pain. :)

Fat loss workout

Important!
Before you start on this workout, please get all movement learnt correctly & you should have certain strength base.

Resistance training
A1: Deadlift
A2: Bench press

B1: Barbell row
B2: Lunges

C1: Chin/Pull up
C2: Squat

D1: Reverse leg curl
D2: Military press

30 seconds of rest in between each set.
All exercises will be done 2 sets.
Load will depend on rep.
9 reps in first week, 6 reps in second, 3 reps in third. *repeat once

Metabolic training
Rest for 5-10 minutes after finishing resistance training and do your metabolic training.

Depending on individual's fitness, there's combination, complex, H.I.I.T or finisher etc.

Diet
With a low carbohydrates, high protein & high fat diet, you will see a lot of fat literally melt away.

Carbohdyrates intake will only be during breakfast, before and after workout. Keep protein and fat intake high throughout the day.

Click here to return to "Articles"

6401 5466

My room tel no.

Story about it...

When i subscribed to it months ago, i wanna buy 4D. It was a saturday when the no was activated. I drove to the 4D center, parked my car and get off it. I see the que was so long that I am lazy to buy. Guess what happen?
5466 came out that sunday.

I unsubscribed this no last sun, wanna go downstair, checked my summon no and asked my mother to buy 4D. I forget to call her because i am rushing to work. Guess what happen?
5466 came out last sunday.

what's mine is mine, what's not is not. LOL

Anyway, believe in karma. I tio summon and i never felt so happy 1. Crazy right? This mean i suffered small misfortune for better luck!!

hohoho

Work is getting busier, more clients starting Pt with me now and i get a few more enquiries this week alone. (today)

Hmmmm, will be busy working, but i try to keep my saturday and fri night free for me <3 .="" br="">

<3 div="">