Weight management consultation program

Boracay in Sept 2016

Weight loss is always a hot topic anywhere in the world.

Overweight and obesity are striking a lot of people. Guys and girls are facing various secondary issues and conditions to overweight and obesity, be it hypertension, high cholesterol, heart disease, diabetes, low self esteem, depression etc.

I was facing the same problem especially after my ankle surgeries due to sports injury. I gained so much of weight just because I could not work out the same way I used to as a athlete.

I encountered Pilates then. I learnt and practiced Pilates. And then I became a Pilates instructor. Together with my sports science knowledge (I did my Master's degree in Science majoring in Sports Science), I successfully lost 10 kg in just a year or so (weight loss shouldn't be drastic anyway as re-bounce rate is gonna be high). And together with healthier eating pattern with less food fried with bad oil (I still eat a lot! Haha!), I lost about 14 kg in total. Nevertheless, I don't have flabby skin everywhere due to drastic change in diet pattern but I worked out and built up lean muscles! I could now proudly wear my bikini whenever I go for SCUBA diving with my abs!

Thanks to the pictures and videos that I have posted on Facebook & Instagram, lots of friends started to ask me for the tips to lose weight but it is actually very individualized. You can't take Lee Chong Wei's training program and make it yours as he is a high performance athlete. You can't also blindly follow a weight loss training program on YouTube not knowing the correct way of doing it and end up with injuries instead. Likewise, you can't ask a person who hates swimming or not accessible to swimming pool to swim 5 times a week to lose weight.

Therefore, I came out with this 6-week weight management consultation program with a cost to help you change your lifestyle and build up good habits to achieve and maintain a healthy weight. This will be more sustainable than all the fast track weight loss program or drastic diet program. It will be an once a week consultation with all the relative objective measurements and exercise plan. After the 6 weeks, you may still sign up for another package of 6 months where I will only see you once a month to monitor your progression. 

Please email me at yeelintan87@gmail.com for more details. My schedule is really packed and thus I would appreciate our quality consultation time and your compliance with the program. My mission is to help as many determined people as possible to get out of the bad health zone.

Do visit my

instagram: https://www.instagram.com/elainepilates/

&

FB fanpage: https://www.facebook.com/tanyeelin.health/

for some exercise tips!

Stay blessed!

 

Let's train for the abs and a toned body!

My favorite post wherever I go! 

 I love challenging workout!

Crunches? Easy, Safe and Efficient with this modification with a ball!

Since ages ago, Crunch or Sit-up is a always the most popular exercise when people think about getting flatter tummy or 6 packs, or gaining better core strength.

Nevertheless, I have been seeing my clients and people around me doing this popular exercise in a wrong way and ended up with injuries to their neck, shoulders, lower back etc instead of reaping the benefit of the exercise.

It thus inspires me to share with you guys an easy and safe modified version to do a crunch. You will then be able to work on the right abdominal muscles (rectus abdominis which is your 6 packs muscle and obliques). When the muscles are stronger, it is then safer for you to proceed to the full range of motion of the exercise progressively. You may also add some weights later for a higher intensity of abs workout.

You may also follow me on Facebook @https://www.facebook.com/tanyeelin.health/ and contact me for any inquires.

Stay blessed and strong together! 

5 Basic Principles of STOTT Pilates, Part 1: BREATHING

One of the ways to keep ourselves physically active is by working out. Before going into doing hundreds of sit-up, lifting 50kg of weight, or even brisk-walking for an hour, my question is, "do you breathe properly?"

Yes, the fact is, breathing is very crucial during exercise. Or I should say it is important in our day to day living.

Proper breathing allows you to get sufficient oxygen for exercises without creating unnecessary tension which may reduce the effectiveness of the exercises.

Tips for efficient breathing during exercise:

1. Inhalation

We want to avoid apical breathing which is a shallow breathing pattern involving chest only. Apart from not getting sufficient oxygen for the muscles, it will also create muscle tension around the neck and shoulders area which will eventually affect the workout efficiency.

STOTT Pilates suggested a 3-dimensional (3D) breathing pattern which involves the expansion of the rib cage to the sides and back (and to a lesser extent, the front) during inhalation. (http://www.merrithew.com/stott-pilates/warmup/en/principles/breathing)

The reason of such breathing pattern is that we want to fill the lungs (lies within the rib cage) with oxygen down to its deepest area so that the oxygen can be carried out efficiently through the capillaries (blood vessels) to the muscles that are working hard. Moreover, you will feel fresh and energetic with 3-D breathing.

Lungs and rib cage movement during breathing

2. Exhalation

As for exhalation, STOTT Pilates suggested a pursed-lips breathing. You will just have to make yours lips into O-shape and blow the air out as if you are blowing off the candle.

Pursed lips

This breathing pattern helps to engage your deep core muscles, namely, deep pelvic floor muscles, transversus abdominis, obliques and multifidus. It is just like the corset tightening around your spine to protect it from injury during exercise.

Core muscles

Core muscles

Nevertheless, it is not so easy to change your habit of breathing during exercise that you have been practising for years. Thus, do take some time, sit down and digest this article. I hope you will find it beneficial and learn the right way of breathing when your workout so that you may enjoy the maximum benefits of the exercises with minimal injury. Cheers!

Part 2: Common faulty posture: Forwarded Head, Rounded Shoulders, Hunch Back & Lower Back Arching: Suggested Exercises

Hey guys! Did you guys now already know if you are suffering from any common faulty postures I mentioned in the last article (the link: http://healthycharmingstrong.blogspot.com/2015/03/part-1-common-faulty-posture-forwarded.html)?
If yes, I would like to congratulate you, as you are more aware of your posture now!

Thus, what's next?

     Firstly, get the right information, and start practicing a correct posture. Standing, sitting, lying, sleeping and walking in a proper way can really help you to get rid of a lot of unnecessary pain and injury. You may refer to the picture below for some postural correction tips. Are you already doing that? :) 

Adapted from Malaysia Physiotherapy Students' Network (MPTSN)'s Facebook's Fans Page
(https://www.facebook.com/MPTSN/photos/a.141294449312309.25966.141268225981598/505294602912290/?type=1)

     Secondly, you can do some exercises as shown below to correct your posture too!

1. For rounded shoulders: Strengthen the muscles for arm external rotation and shoulder stabilization

Arm external rotator muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pcb.1400830186899229/1400792733569641/?type=3&theater)

Shoulder muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792723569642/?type=1)

Shoulder and external rotator muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792706902977/?type=1)

Shoulder muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792653569649/?type=1)

Shoulder muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792643569650/?type=1)

2. For Hunchback: Strengthen the muscles for spinal extension

Train your erector spinae muscle

Enables you to strengthen your core and leg muscles at the same time

3. For Low back pain: Strengthen your core muscles 
*As there are too many causes of low back pain, some exercises may not suitable for you or even may cause you injury if you do them wrongly. And thus, you are highly recommended to first consult me or any medical/health/fitness personnel before doing any exercises below.

Lower abs muscles focus (you may lie flat, or on a head pad, pillow or towel to support your neck)

Obliques muscle focus (enables you to strengthen your hip abductor muscle too)
(https://www.facebook.com/tanyeelin.health/photos/pcb.1439899526325628/1439895129659401/?type=3&theater)

Abs muscles focus
Check for exercise instruction from the link below:
https://www.facebook.com/tanyeelin.health/photos/pcb.1439899526325628/1439895496326031/?type=3&theater

Obliques and Lower abs muscles focus
*Not suitable for everyone suffering from back pain

Lower abs muscle focus
*Not suitable for everyone suffering from back pain

You can always like my Facebook fans page, Tan Yee Lin- Elaine (https://www.facebook.com/tanyeelin.health?ref=hl) and get to know more tips to stay healthier and stronger!

Stay blessed! :)

Part 1: Common faulty posture: Forwarded Head, Rounded Shoulders, Hunch Back & Lower Back Arching. Are you suffering from one or perhaps all of them?

Every day, we eat, we drive, we wash dishes, we use our smart phone, we do our work in front of the computer, we write etc. However, only a few among hundreds will practice our daily tasks with a rather good posture. In fact, we are used to doing things with a really bad posture.

Look here! Are you familiar with those postures in the pictures a, b and c?

 

a) When we are driving.

(https://www.indiegogo.com/projects/posture-md-confidence-correction-through-posture)

 

b) When we are texting.

(http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/) 

c) When we are using the computer.

(http://www.standingstraight.com/2013/09/08/the-hunchback-of-your-name-here/)

And what are the consequences of repetitively doing these for many years?

You will start to develop forwarded head, rounded shoulders, hunchback, and arching of lower back.

This explains the reason why you started to have stiff neck and shoulders, tight chest, back pain, weak abdominal muscles (which may cause you a big tummy too). Moreover, you will feel tired most of the time and having no mood or motivation in doing lots of things.

Different kinds of posture.

(https://mwolf0259.wordpress.com/tag/exercise/)

 Rounded shoulders.

(http://www.builtlean.com/2011/11/28/posture-problems/)

However, the good news is: this is not without cure! Just be aware and start to correct your posture. Learn to sit, stand or even sleep properly (You may do some research on it or discuss with me or your health professional friends with the knowledge if you are not sure about it).

In fact, you have also do some exercises to activate the muscles that have been sleeping for YEARS. You may not notice yet how powerful your muscles can be to bring your bones back to the right position they should be and hence a good posture and a better Quality of Life!

So, Yes, Stay tuned for my next post about some recommended exercises to make you look and feel better!

Stay Blessed! :)

Common question: I wanna lose weight!! I want muscles!! I wanna be healthier!! How??

"My arms and legs are fine but it is just that my tummy is huge! Teach me how to have flat tummy, Elaine (or some called me Yee Lin)!" Are you familiar with this phrase, my friends? Perhaps it is you who said that to me before. :)

Since I am holding a Master of Science in Sports Science and I am also a Pilates instructor and Taekwondo coach, a lot of my friends would ask me for a weight loss (mostly female) or muscle building (mostly male) exercise program. 

Initially, I was so patient and planned them the exercise program in details (bear in mind, I did not charge anyone of them). Nevertheless, 99% of them did not follow, or I would say they could not follow the program and finally went back to the original state.

In fact, to sustain an exercise program is actually as easy as pie! Our question will be, "how?" The key point is to Make it PART OF YOU! Make it a LIFESTYLE! I am not sure how often you brush your teeth but I brush my teeth at least 2 times in a day. Well, even though you do not brush you teeth daily, I am sure that most of you will on your FACEBOOK, like and comment the posts of your friends, for more than 2 times in a day.

Therefore, stop giving excuse and start jogging (even brisk walking is cool enough, after all you need to just start with something). Let me challenge you to:

- Walk (or jog or cycle or swim) 30 minutes
- 3 times per week (having 1 to 2 days gap in between the sessions)
- For 1 month (although you may see the difference after 2 weeks, maybe your tummy is smaller? :))

I cannot help much if you do not even want to spend 1.5 hours a week to see the difference (I am sure your Facebooking time or other social time will be longer).

So, Do it, Sustain it and you will see the Difference!

With the improved energy level you have achieved, your body is then ready to go for other types of workout, be it weight loss, muscle building, stamina building and etc. 

Nonetheless, this challenge is for those who have no fitness background and those who were once fit but drew back due to injury or inactivity. You will definitely need more than this if you are already fit! :)

Remember, HEALTH IS WEALTH. No Joke!

Be blessed, my dear friends! And comment if you have decided to take up the challenge and achieved the goal!

p/s: Hopefully the picture of my pre- and post- workout program will inspire you a little. :)


Love,
Yee Lin (Elaine)








想要减肥却老不成功的朋友，试试：
- 健走，跑步，游泳，骑自行车30分钟
- 一星期三次 （中间隔一至两天休息）
- 持续一个月
你将会看到不一样的你！努力，加油！

依琳 上