Lose 2kg an hour?
And gain 3kg after a bottle of water. Dehydration!!!
Lose 5kg a month?
You become a skinny fat person with loosing skin and muscle reduction. The decrease of muscle mass will increase injury rate. Not Toned!!!
As a motivated & passionate personal trainer, I listen, explain, discuss with you and set the specific goal together!
Your healthy lifestyle and my scientific training program systematically transform you inside out.
No time to workout? Work your timetable out!!!
Spare 2 to 3 hours a week. Build a better body
with tactics and no injury. Personal training is
essential. My head- to- toe training combines:
Warm up, Stretching
Cardiovascular/ Power Training
Stabilization, Endurance &
Resistance Training, Cool down
My winning workout strategy are:
Loose fat, tone your body
without losing muscle mass
Kick- starts metabolism
keeps on burning fat after training
Gaining lean muscle mass
Or even leads you to be a fitness guru.
I train on your flexi-time in
your flexi-place:
your home
clubhouse
studio
outdoor
FIRST TRIAL CLASS
is FREE
call 9166 1702 and
book your first class
Being a perfectionist, I always make healthy choices in my hectic life. Work, rest, eat and training are the key components of my daily routine. While eating and training are my favourite, I started to investigate both. Learn and burn!!! Maintaining a healthy diet with proper fitness training is a scientific art.
Training others is something I am very good at and extremely enjoyed doing. Designing challenging and interesting indoor and outdoor training programmes is my passion. I utilize many different types of equipment in the gym, beaches, playgrounds like bosu, fit ball, TRX, bench, steps, weights, kettlebell or even playground equipments. I feel that having actual experience in different training programmes helps me to design a better training regime.
As a no- nonsense personal trainer, I will push you to your limit. Through years, I have learnt to read your body. This allows me to motivate you with timely adjustments of your techniques. I am determined to design the fantastic fitness plan for you.
CPR Course St John
Basic Muay Thai Seminar PAT
TRX Certificate Training Course
International Certified Personal Trainer NASM
Breathing
Proper breathing is important during exercise. Exhale during the exertion part of the workout and inhale during the resting or returning part of the workout. Do not hold your breath at any time.
Core
Functional movement are highly dependent on the core, and lack of core development can result in a predisposition to injury.
Tennis Ball
Lying, sitting or standing on a tennis ball gives a good massage to our lower back, thighs, calves, shoulders or foot.
Machines
Sitting on machines burn less calories than standing. Train your whole body while targeting on a specific muscle group with one leg or both on the floor.
Warm up
More important than your thought. Warming up prepares the body mentally and physically. It generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity.
Water
Staying hydrated while exercising is vital to keeping our body temperature and electrolyte level balanced.
Stretching
Always stretch before and after workout. Stretching correctly will increase your flexibility and reduce injury.
EPOC
A secret way the body burns calories is with Exercise Post-Oxygen Consumption- High intensity resistance training and circuit resistance training produce an after-burn effect.
Rest
Prevent over training. You need 48 hours rest to build and recover the same muscle group. Muscle recovery time is one of the most important factors in muscle growth, besides of training.
Starving slows down metabolism. Our body is a factory, food is fuel. Increase your metabolism you will lose weight and then be able to keep that weight off. You will burn more calories even when you are sleeping. Make a conscious eating healthy. No excuses, no exception, no nothing. Three proper meals a day keep you in shape. Eat six small meals a day and lose weight. Eat wisely!!!
Breakfast is the most important meal a day. Skipping breakfast is a common strategy for losing weight, but not a smart one. The body expects to be refueled a few times each day -- starting with breakfast. Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.
So, energize your day with a healthy breakfast and refill yourself several times a day to maintain bloold sugar level.
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Broccoli
has lots of vitamin C & K which is known to enhance cognitive function and improve brainpower.
Berries
are extremely rich in antioxidants, an excellent source of Vitamin C and soluble fibre.
Citrus fruit
likes oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties.
Egg
The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a range of 18 vitamins and minerals. New USDA study shows eggs have 14% less cholesterol and more vitamin D. The amount of cholesterol in a single large egg has decreased by 14 percent according to the new United States Department of Agriculture (USDA) nutrition data*. Consuming an egg a day fits easily within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day.
Good fat
like Omega 3 & 6 are essential to good health and proper brain function. Good sources for these nutrition includes Salmon, oily ocean fish like tuna & sardines, nuts & seeds.
Grapefruit
is high in fibre and low in calorie. It protects against the serious disease of cancer, tumour and heart diseases. Grape fruit increases the metabolic rate, lower the insulin levels.
Kiwi contains a full day's RDA for vitamin C and kiwi is also a great source of fibre.
Leafy greens
like spinach are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.
Monounsaturated fat helps protect against heart disease by lowering LDL (bad cholesterol) and raising HDL (good cholesterol). The best source is extra virgin olive oil. Other good sources include olives, almonds, peanuts, pecans, hazelnuts, avocados and pumpkin and sesame seeds.
Muesli
is a popular breakfast cereal based on uncooked rolled oats, fruit and nuts. The oat content of Muesli helps lower cholesterol concentration and the risk of atherosclerosis. Some of its nuts content like walnuts is rich in omega 3 fatty acids which is also good for the heart and development of the nervous system. The presence of manganese in Muesli along with low saturated fats keeps your heart safe.
Onions
intake may reduce symptoms of asthma and the risk of developing stomach cancer.
Plain yogurt has more protein, potassium, calcium, zinc, and vitamins B-6 and B-12 than sweetened yogurt.
Tomato
is good for weight loss, obesity, eye disorders, night blindness, urinary tract infection, liver disorders, jaundice, indigestion, morning sickness, constipation, diarrhea, intestinal disorders, and diabetes. It also helps in cleansing the body of toxic compounds.
Whole grains
like brown rice and whole oats flattens your belly by reducing fat storage in your lower abdominal region. Refined grains, like white rice and pasta, have lost 90% of their nutritional value
Complex Carbohydrates
are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. Natural carbs are also a better choice when losing weight on the GI diet plan. Most natural, complex carbohydrate sources such as barley, rye, brown rice, potato, oatmeal, wholemeal are naturally provide many of the vitamins and minerals needed for energy production.
Choose 100% whole wheat or 100% whole grain brad cereal and pasta products over refined flour products because they contain more fiber. The extra fiber slows down the absorption of the carbohydrates so you feel full longer and be less likely to over-eat throughout the day.
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Most of my clients are discipline on weekdays and REALX during weekends. Drinking is party!!!
When alcohol enters the body, it is metabolized and absorbed more quickly than anything else in your body.
You have a drink and your body converts a small amount of the alcohol consumed into fat. The large majority is converted by the liver into a substance called acetate. Acetate is released into the bloodstream and is used as the body's primary source of fuel and energy.
When you drink, your body use the alcohol and not the stored fat in your body as energy. Not to mention that the unused alcohol calories are also being stored as fat.
Calories from alcohol are "empty calories" because they lack nutrients such as vitamins and minerals.
Fat Sheet
1 g fat
= 9 calories
1 g alchohol
= 7 calories
1 g protein
= 4 calories
1 g carbohydrates
1 kg body fat
= 7000 calories
Grapes
Champagne
Dessert/ sweet wine
Fortified wine
Red wine
Rose wine
Sparkling wine
White Wine
Cal per serving
91 per 4oz
113 per 4oz
165- 185 per 4oz
88 per 3.5oz, 150 per 6oz
73 per 3.5oz, 126 per 6oz
80 per 4oz
84 per 3.5oz, 144 per 6oz
Beer
Asahi
Carlsberg Lager
Corona Extra
Chang Beer
Foster's Lager
Grolsch Lager
Guinness Draught
Heineken
Hoegaarden Draught
Kirin Beer
Kronenbourg Beer
Lowenbrau Draught
San Miguel Pale Pilse
Sol Cerveza Especial
Stella Artois Draught
153 per 12oz
140 per 440ml
148 per 12oz
150 per 12oz
156 per 12oz
145 per 12oz
126 per 12oz
188 per 12oz
160 per 12oz
110 per 12oz
131 per 12oz
152 per 11.2oz
Whiskey
Canadian Club
Chivas Regal 12 year
Jack Daniels
Johnny Walker Black Label
Johnny Walker Blue Label
Jim Beam
Sake
Cal per serving 1.5oz
104
98
105
100
156 per 4oz
Avocado Daiquiri
Banana Daiquiri
Blueberry Daiquiri
Chambord Daiquiri
Cherry Daiquiri
Chocolate Covered
Strawberry Daiquiri
Coconut Daiquiri
Daiqurie Blossom
Daiquiri Cocktail
Daiquiri Liberal
Daiquiri Natural
Derby Daiquiri
Florida Daiquiri
French Daiquiri
Frozen Blue Daiquiri
76
52
67
69
40
22
61
43
51
62
57
44
55
58
59
serving sizes range from 4 to 12oz
Frozen Daiquiri
Frozen Mint Daiquiri
Frozen Pineapple Daiquiri
Hemingway Daiquiri
La Floridita Daiquiri
Mango Daiquiri
Melon Daiquiri
Melon Lime Daiquiri
Orange Daiquiri
Pink Daiquiri
168
47
93
217
89
36
Banana Margarita
Blackjack Margarita
Bloody Margarita
Blue Margarita
Cadalac Margarita
Cadillac Margarita
Casa Noble Margarita
Catalina Margarita
Creamsicle Margarita
Frozen Margarita
Gold Margarita
Green Iguana Margarita
Italian Margarita
Le Margarita des Artistes
Mango Margarita
Mansion Margarita
Melon Margarita
Midori Margarita
Orange Margarita
71
37
65
53
50
42
49
46
70
32
Original Margarita
Passion Margarita
Peach Margarita
Platinum Grand Margarita
Rieber Red Margarita
Strawberry Mango Margarita
Strawberry Margarita
The Original Margarita
Top Shelf Margarita
Tropical Sunrise Margarita
Ultimate Blue Frozen Margarita
Watermelon Margarita
White Cap Margarita
169
Apple Martini
Bacardi Martini
Blue Martini
Cosmopolitan
Dirty Martini
Dry Vodka Martini
Gin Martini
Godiva Chocolate Martini
Lemon Drop Martini
Lychee Martini
Mango Martini
Mexican Martini
Pomegranate Martini
Pineapple Martini
Saketini, Sake Martini
Sour Apple Martini
Strawberry Martini
Vodka Martini (straight up)
Watermelon Martini
63
38
54
66
73
41
48
75
Arizona Twister
Bishop
Bacardi & Coke
Bahama Mama
Beachcomber
Black Russian
Bloody Mary
Blushin Russian
Bourbon & Soda
Bourbon Sling
Brandy Alexander
Brandy Crusta
Caribbean Romance
Cerebral Hemorrhage
Champagne Cobbler
Champagne Punch
Chi Chi
Chup Naranjas
Collins
Cuervo Daisy
Gin & Tonic
Grand Champagne Cocktail
198
202
156
249
224
125
365
110
216
296
270
290
127
133
255
150
180
171
173
190
Grasshopper
Harvey Wallbanger
Highball
Hurricane
Irish Coffee
Jager Bomb
Kamikaze
Kir Royale
LA Sunrise
Leprechaun's Liberation
Long Island Iced Tea
Mai Tai
Manhattan
Midori Lemonade
Midori Sour
Midori Fizz
Mind Eraser
Mint Julep
Mojito
Pina Colada
Pink Flamingo
Red bull & Vodka
Red bull & Vodka, larger shot
164
250
339
160
280
285
380
260
130
80
219
165
149
245
186
177
209
Red bull & Vodka, sugar free
Red bull & Vodka,
sugar free larger shot
Rum & Diet Coke
Rum Runner
Rum Shrub
Screwdriver
Sangria
Sea breeze
Sex on the Beach
Singapore Sling
Sloe Gin Fizz
Spritzer
Tequila Sunrise
Tom Collins
Vodka & Diet Cranberry
Vodka Tonic
Whiskey Sour
White Russian
Zen Cooler
Zen Iced Tea
Zombie
74
106
304
155
140
451
120
96
158
262
343
Vodka
42 below
Absolut
Belvedere
Chopin
Grey goose
Ketel One
Skyy
Smirnoff Red
Svedka
Rum
Bacardi white
Bacardi 151
Bacardi 8 year
Cachaca 51
Captain Morgan spiced gold
Havanna blanco
Havanna 3 years
Myerss dark
103
97
183
90
serving size - 1.5oz
Gin
Beefeater
Bombay sapphire
Gordon' s
Tanqueray
Tequila
Don Julio
Jose Cuervo tequila gold
Patron Silver Tequila
Liqueur
Amaretto
Baileys
Chambord
Frangelico
Kahlua
Lychee
Malibu
Midori
Southern Comfort
116
126
135
154
95
85
118
CONTACT
E mail
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skype
carrying.carrie
