Athleaders:
Personal trainers that bring fitness to you
Can’t seem to find time to hit the gym? A PT that comes to your home is a great solution, especially if you’re struggling to motivate yourself or commit to a training routine. Athleaders trainers are among the best in Singapore, bringing fitness (and all the equipment you’ll need for each session!) to your living room, condo gym or the great outdoors. In fact, some clients say they save up to nine hours a month on travel to and from a gym!
Whether you need to shape up fast or boost your overall fitness, the Athleaders team will craft a programme that can achieve real, noticeable and sustainable results while taking into account your injuries, work life, diet and overall lifestyle. Their clients have lost as much as 16 kilograms in just three months.
Renowned for a holistic and multi-faceted approach to fitness, Athleaders assigns a team of three dedicated health professionals to each client. They’ll work together to help you reach your fitness goals and fine-tune your nutrition and lifestyle. Alongside customised workout routines with a top fitness trainer matched to your needs and their skill set, you’ll benefit from a complimentary certified nutrition coach to create a personalised diet plan, and an account manager to track your progress and ensure your goals are reached.
These bonus sessions with the nutrition coach and account manager (which would ordinarily be charged at $120 an hour) are part and parcel of Athleaders’ fees, which are in line with what you’d pay for a personal trainer elsewhere on the island. So, you’re getting a whole team to help your fitness journey for the price of a PT – it’s proper bang for your buck!
Special offer for EL readers:
Get a complimentary telephone consultation and 50 percent off a bespoke trial class from now until 31 December 2023.
WhatsApp 9890 7224 | athleaders.co
At-home training workouts for days
Travelling or stuck at home? You don’t need to skip your training simply because you can’t get to the studio. Stay on track with a quick workout that can be done in the comfort of your own home, especially one that challenges all major muscle groups.
“The role of training in these situations is to stimulate all the major muscle groups sufficiently to help preserve the precious muscle tissue you’ve worked hard to earn through your training,” says Natalie Kuan, senior trainer at U.P. Fitness.
These interim training sessions also allow you to slot straight back into your usual training programme upon your return to the gym and perform without feeling like you have taken a step backwards.
Heels elevated quad squat with band 10-15 10 seconds Place a couple of books against a wall, then place your heels onto the books and stand just wider than hip-width apart, feet flared slightly out. Anchor your resistance band under the soles of your feet and hook the other end over your neck. Push knees as far forward over your toes as possible without lifting your heels. Minimise how far back you sit and maintain as much of an upright torso as you can. The wall will help keep your position in check.
At the bottom of the squat, you should be almost sitting on your heels. At the top of the exercise, keep knees slightly flexed, maintaining constant tension for the duration of the set.
Perform a wall sit with 90-degree knee flexion for as long as possible.
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Banded bent-over row
10-15
60 seconds
With feet flat on the floor, anchor the band under the soles and hold the ends in your hands. (Take equal lengths on each side for even resistance. The lower down you hold the band, the more challenging the exercise.)
Sit back through the hips while maintaining a neutral spine so your chest is facing the floor. Initiate movement with your shoulder blades. Imagine pulling them down into your back pockets and then squeezing them together, pulling your elbows back towards your hips. Avoid pulling towards your chest as this will take tension off the lats and mid-back.
Perform one more rep and hold the top position for as long as possible.
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