Fitness is a journey; not a destination
About Azrie
Azrie is a highly qualified and experience fitness coach. His experiences include training various National Athletes from multiple sports.He has trained them as a strength and conditioning coach, from fencing, sailing, silat and softball. His vast experience also includes being the strength and conditioning coach for Nanyang Polytechnic Silat club from 2006-2008.Under his belt Nanyang Polytechnic Silat club attain overall champions for 2 consecutive years on 2006 and 2007 respectively. The clubs achievement was also featured in Suria’s (Singapore Malay channel) news.
Azrie is also an avid sports person/athlete.He was an athlete for the National Silat team and also represented his club and school in various competitions.
Azrie specialized primarily in strength and conditioning and is an advocate of functional training. Other than that he also develops weight loss programs for his personal training clients. Your training will be individually tailored to suit your needs and which are scientifically proven to reap results. You will be assured that training under him will fulfill your fitness goals and not only that. Training with Him is always fun and motivating. You will always learn something new everyday, which you can practice on your daily life.
Azrie’s education background encompasses several aspects of fitness, wellness and health. He attains multiple certifications both from local and overseas. As a fitness professional he believes in continuing education and constantly updating himself with knowledge either from attending courses, seminars or mentorship form renowned fitness experts. His education details are as follow:
Diploma in Sports and Wellness ManagementClick Here to view
-Nanyang Polytechnic (NYP)
Certified Fitness TrainerClick Here to view
-International Sports Science Association (ISSA)
Certified Mixed Martial Arts Conditioning CoachClick Here to view
-Mixed Martial Arts Conditioning Association (MMACA)
Certified Strength & Conditioning Coach (Basic and Coaching level)Click Here to view
-Singapore Sports Council (SSC)
Certified Functional Training SpecialistClick Here to view
-National Exercise and Sport Trainers Association (NESTA)
Certified Senior Fitness Training SpecialistClick Here to view
-American Academy Of Health and Fitness (AAHF)
Certified Foam Roller Fitness Training SpecialistClick Here to view
-Desert Southwest Fitness, Inc (DSW Fitness)
Positions held:
- GRASIO Silat Club instructor (2003-2005)
- Appointed Captain of GRASIO Silat National Team
- Represented in the Silat National Team (2003-2004)
- Team Manager of NYP Silat Club (2007-2008)
- Assistant coach of NYP Silat Club (2006-2008)
-Attached to National Sport Teams to conduct Strength and Conditioning Sessions (2009)
- SAFRA Full Time Fitness Trainer(2009-Present)
Achievements as Athlete:
- Gold winner in Mens' Match Category Class I Inter-Grasio Silat Championship 2002
- Silver winner in Men's Match Category Open Class National Silat Championship 2003
- Silver winner in Men's Match Category Open Class Inter-Varsity Silat Championship 2005
Achievements as Coach:
- Nanyang Polytechnic Silat Club Overall Champions (2006 and 2007), Inter-Varsity Silat Championship
The advantages of engaging personal training with Azrie are numerous. Let me briefly explain them.
• You will be personally coach on proper exercise techniques and form.
• All training sessions will be documented and be return to You after the end of your exercise package with Azrie.
• Value for money personal training. Train by the best and highly qualified individual. Rates are much lower than commercial gym rates. Azrie believes that fitness services should be affordable.
• Individual tailored programs according to Your needs.
• Training with Azrie will always be fun and enjoyable.
Fitness is a journey; not a destination
Hi guys i pick this article up as i surf through the web.Very interesting article talking about metabolic conditioning.Take a look.
A better way
I’m a huge believer in using the “alternating set” system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, do exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting “true” rest.
In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat. So in effect, I’ve almost tripled the rest period between squat sets (60 seconds plus the time taken for push-ups plus 60 seconds) as opposed to using a straight set system. And for fat loss training, it’s unparalleled.
However, the biggest problem or complaint I get from clients who use commercial facilities is that it’s really hard for them to tie up two pieces of gym equipment at peak hours. I have my own facility, but I realize this can be a real problem elsewhere. So I started experimenting with a few things—doing dumbbell lunges and push-ups for example or step-ups and dumbbell bench presses where I could use one set of dumbbells and one piece of equipment.
Part two
Part two of the evolution of our fat loss programs came shortly after. I have always recommended interval training as a superior form of fat loss over steady state cardio. Interval training is essentially periods of hard work alternated with easier periods of work using a cardio exercise.
The problem—running a mile doing intervals involves about 1500 repetitions. For someone looking to cut body fat, and hit total body weight training two to three times a week, that is a lot of extra volume and potential joint stress. So I started thinking. Interval training is similar to weight training in that it involves sets (and reps) followed by a rest period (albeit active). What if I used a lighter version of traditional strength training and created metabolic circuits?
Timed sets
This is the simplest variation of metabolic work. Pick a load that is about 80% of your 10RM. Perform as many reps as possible at a constant tempo for a period of time (e.g. 60 seconds) and try to perform as many repetitions with as good form as possible. Rest for 15–30 seconds and perform another exercise.
Example
Barbell reverse lunge, left leg, 60 seconds
Rest 15–30 seconds
Barbell reverse lunge, right leg, 60 seconds
Rest 15–30 seconds
Barbell push press, 60 seconds
Rest 15–30 seconds
Repeat three times for a 12-minute routine.
Complexes
Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when you’re fresh. They’ll elevate your metabolism beyond anything you’ve ever experienced before. The most frequently asked question about complexes is how much load to use. Remember, it’s a metabolic stimulus, not a strength or hypertrophy stimulus so be conservative. Now, don’t go too light either. A good “Cosgrove rule of thumb” is that if you’re not questioning why in the hell you’re doing these exercises or convincing yourself that twice around is enough, you're not going heavy enough.
Let’s get into it.
Perform each complex once per week for four training sessions per week. Use the following progression:
Week one: 4 sets of 5 reps of each, 90 seconds rest
Week two: 5 sets of 5 reps of each, 75 seconds rest
Week three: 5 sets of 6 reps of each, 60 seconds rest
Week four: 6 sets of 6 reps of each, 45 seconds rest.
Complex A
Bent over barbell row
Hang clean
Front squat and push press hybrid
Jump squat (bar on back)
Good morning
Complex B
Romanian deadlift
Hang clean and front squat and push press (combination lift, perform one rep of each in series)
Reverse lunge (alternate legs)
Complex C
Deadlift
High pull (onto toes)
Squat clean (clean the bar from the hang and then drop into a full squat on the catch)
Military press (strict)
Jump lunges (switch legs)
Insert my evil laugh here!
Complex D
Jump squat
Squat
Squat and hold for 10 seconds
Military press
Push press
Squat and press (combination lift, perform one rep of each in series)
Note: Try to work all exercises at a speed of 1–2 reps per second.
Tabatas
A Tabata protocol is a very high intensity anaerobic interval program that involved eight rounds of 20 second work periods at 170% of your VO2 max with a negative recovery period of 10 seconds. The best way to use these with strength training exercises is to alternate one upper body with one lower body exercise. The second progression we used is to vary the work to rest ratio.
Beginner: 10 seconds work, 20 seconds recovery
Intermediate: 15 seconds work, 15 seconds recover
Advanced: 20 seconds work, 10 seconds recovery
A great pairing is squat jumps and running push-ups (a single push-up and two reps of mountain climbers in alternating fashion) in pairs.
Medley conditioning
This is similar to the other methods in that we are working for time, but we will use 15 seconds on and 15 seconds off and perform multiple rounds with different pieces of equipment. For example, an MMA fighter competing in five-minute rounds may use four exercises in a circuit and perform multiple rounds until the five-minute period is up.
Example #1
15 seconds, Prowler push
15 seconds, rest
15 seconds, squat jump
15 seconds, rest
15 seconds, sledgehammer or medicine ball chops
15 seconds, rest
15 seconds, kettlebell swing
15 seconds, rest
Keep working through the medley until the five-minute period is up
Finishers
Finishers are just short body weight or single piece of equipment only, 3–5 minute routines at the end of each workout.
Screamers:
3 push-ups, 1 tuck jump
6 push-ups, 2 tuck jump
9 push-ups, 3 tuck jumps
12 push-ups, 4 tuck jumps
15 push-ups, 5 tuck jumps
Continue to add three push-ups and one tuck jump to each set until you miss a rep. Then climb back down the ladder.
Leg Matrix:
24 squats
12 lunges each leg (alternating)
12 lunge jumps each leg (alternating)
24 squat jumps
(If you can complete this in under 90 seconds, do two rounds with no rest.)
Squat series:
20-second squat jump
20-second squat
20-second isometric squat
Repeat for three rounds with no rest.
A final warning
This isn’t for the faint hearted or de-conditioned. They are not beginners’ routines. If you’re coming back from injury or illness, don’t try this program yet. It’s brutal. However, if you follow this routine for four weeks, you’ll see a very significant improvement in your conditioning and a massive drop in your body fat!
Are you ready for the holidays? If holidays has approached and you still have a little work to do, no fear, a little hard work will take you a long way. Perform three strength-training days per week, and three high-intensity interval cardio days between your strength training, and you’ll be on your way.
Lower body
For lower body perform 4 to 5 sets of 8 to 12 repetitions per exercise. Rest approximately 30 to 60 seconds to keep the intensity high.
- Dumbbell walking lunges – Start by holding the dumbbells at your side, with feet shoulder with apart. Step forward into a lunge position, stand up and step forward with the opposite leg. Continue lunging in a walking fashion. This exercise is great for shaping and defining the glutes and legs.
- Dumbbell squats – Hold a pair of dumbbells at your side, stand with feet shoulder with apart. Bend your knees and your hips, while keeping your torso slightly upright. Squat down as far as you can and return to starting position. Repeat. Use this exercise for shaping and defining your lower body.
Upper body
For upper body perform 3 to 4 sets of 8 to 12 repetitions per exercise. Rest approximately 30 to 45 seconds to keep the intensity high.
- Dumbbell chest press – Hold a pair of dumbbells in each hand and lay down flat on a bench. Bring the dumbbells next to your chest with your arm bent to approximately 90 degrees. Press the dumbbells over your upper chest, and extend your arms completely. Squeeze the chest muscles and return to starting position. This is a great exercise for shaping the pecs.
- Dumbbell one arm bent over row – Stand next to a flat bent, place one knee and arm on the bench and lean forward. With the opposite arm, pick up the dumbbell and keep your arm straight. Bend your elbow and bring the dumbbell towards your ribcage. Squeeze your lats and return to starting position. Make sure to keep your chest up and your back straight through out the movement. Dumbbell bent over rows are great for developing the lats.
- Dumbbell lateral and front raises – Lateral and front raises are great for adding definition to your shoulders. For lateral raises, hold a pair of dumbbells at your side, gently raise your arms and bring the dumbbells out away from your midline. Keep your arms slightly bent and focus on lifting the dumbbells with your shoulders. Return to starting position. For dumbbell front raises, place the dumbbells in front of your thighs, raise the dumbbells in front of you, and return to starting position.
- Dumbbell biceps curl – Start with the dumbbells at your side, bend your arms and curl the weight towards your shoulders. Contract your biceps and slowly return to starting position. Use this exercise to add shape to your biceps.
- Dumbbell overhead triceps extension – Hold a dumbbell overhead with both hand overlapping. Start with your arms extended, gently bend your elbows and bring the dumbbell towards the back of your head. Try not to allow your elbows to flare out as you bend your arms. Pause for a moment at the bottom, extend your arms, and bringing the dumbbell back to the starting position. Dumbbell overhead triceps extensions are great for adding size and definition to your triceps.
Abdominals
For abdominals perform 3 sets of 15 to 20 repetitions per exercise. Rest approximately 30 to keep the intensity high.
- V-sit ups – Start by lying down, completely flat on the floor. Flex at your waist and contract your abdominals. Bring your upper body and lower body towards each other. Keep your arms extended overhead throughout the movement. At the top of the movement your body should form a “V”. Return to starting position. This is a great advanced abdominal exercise.
- Oblique crunch – Lay down on the ground with your knees bent and your feet on the floor. Gently place your hands behind your head, making sure not to interlock your fingers. Slowly curl your torso and rotate one elbow towards your opposite knee. Return to starting position, and repeat with the opposite side. This is a great exercise for adding shape to the obliques.
On your cardio days, perform 20 to 30 minutes of high intensity interval work. For your interval workout you can do any combination of high intensity work followed by a brief active recovery period. Here’s an example: Run for 3 minutes, walk fast for 1 minute and repeat for a total of 30 minutes. Another option is to run at a fast pace for 250m, jog for 30 seconds and repeat for a total of 20 minutes. Intervals will help you burn calories, save you time, and spare your muscles.
1) Not a sport specific exercise
2) Prolong use of this method of exercise will cause one to get low back problems in the future.
Lets face it,sit up and crunches are the common exercise you see people in the gym doing.Its usually the monkey-see-monkey-do thing .We have a big problem here,research have shown by Stuart McGill, a low back expert that sit ups causes resultant spinal loading on a fully flexed lumbar spine (low back). The amount of force of at least 3000N will actually increase the risk of injury by flexing the lumbar joints and loading the passive tissues surrounding it.
It is clear that enough sit ups will cause damage in most people significantly for those who presently have low back problems.Thus we must learn to avoid the exercise and substitute it with other beneficial exercises that challenge and strengthen the core but also safely prevents other low back injuries to occur.
Here are a few exercises i would recommend.Each of the exercises can progress to a higher level by either increasing the intensity or using resistance.Be sure to have a fitness professional to guide you the exercises if you wish to practice it (this is where i come into the picture :))
Prone Bridge
Fitness is a journey; not a destination
Group Bootcamps
TRX Group Fitness Workout
Introducing TRX group fitness Workout, an affordable package altogether. Offering a 3 – 8 person a group fitness workout that requires no gym membership. All equipment provided for participants. If you have a group of friends who are interested come join us. Each fitness session would last for 1 hour depending on the workout program for the day. Below is a summary of cost per session per person.
The fitness sessions will be conducted at any location upon agreement; for example in National Parks, private housing, gym or even in the office itself wherever comfortable. Why is that possible? Trainings are conducted using bodyweight, TRX Suspension Trainer and other equipments which save space and which are portable. Fitness anywhere anytime. The sessions are geared to improve your level of fitness regardless whether you are an athlete or a potato couch starting back to exercise. Losing weight does not have to be boring. With Azrie every Fitness session are an eye opener and always FUN!
What is TRX Suspension Trainer?
TRX Suspension Trainer was created by a former US Navy SEAL. He created the device so that soldiers can still train anywhere anytime during war to keep them combat fit at all times. The TRX in short is portable exercise equipment which can be fitted any where on a tree, pole, door or any thing which is sturdy enough to support your own bodyweight. To find out more information about this product visit www.fitnessanywhere.com the official source for TRX.
Mixed Martial Arts Conditioning BootCamp Training
This is a unique program to lose weight yet having those similar conditioning benefits i.e. to be firm and tone. This program incorporates Mixed Martial Arts (MMA) moves and attacks which will give you the energy boost and instil self-confidence. I recommend this program to individuals who wish to de-stress after a day of work or those who are seeking alternative fitness training.It
Personal Training
NAPFA/IPPT Preparatory Program
Planning to achieve silver/gold for your NAPFA/IPPT or always a failure in the yearly test? Let me help to condition you to your peak performance. Don�t waste your time in Remedial trainings when u can spend time with love ones or just have extra leisure time to spend. Get fit and strong with me. I will coach you how to tackle each 5 static stations and the 2.4km run till you reach your goals. This program is best for any fit Singaporeans who are required to get tested for NAPFA/IPPT.
Weight Loss Program
Tried several ways to shed those stubborn inches but never succeed? Look no further! I am the answer to your weight problem. Your training program will be prescribed towards losing that excess weight fast, accompanied with nutritional advice to support your weight loss journey. One main thing I can assure you is that you will be motivated to continue your healthy lifestyle and maintain that great new body even after your sessions with me.
Senior Fitness Training
Research has proven that physical activities reduce the chances of heart disease, cancer, osteoporosis, diabetes and various other age related health conditions. With the assistance of your doctor and specialists, I will design fitness and lifestyle programs to help you; the senior clients manage clinically diagnosed chronic diseases such as Parkinson's, Stroke, Cardiovascular Disease, Osteoporosis and Obesity.
Sports-Specific Strength and Conditioning
Looking to improve your performance in sports? Be it in soccer, golf, martial arts or any kind of sport, you will undergo a specific conditioning program individually tailored and professionally coach by me. If you wish to be stronger, faster, quicker and greatly enhance your sports performance, this is the ideal program for sports enthusiasts and serious athletes.
*All clients will have to go through a session whereby functional and health assessments will be conducted at the beginning of the programs to address concerns and needs*
Fitness is a journey; not a destination
Personal Training Rates: 1 session @ $80. 10 sessions @ $700
Group Training Rates (min 3 persons): 1 session @$30 , 10 sessions @ $200
4 week Workout Program Design: $60 per individual customized program comes with complimentary nutrition ebook
How to Contact me:
Email: muhdazrie@yahoo.com.sg
Hp: 91520950
Call me anytime from 10am-5pm daily for any enquiries regarding rates or to make an appointment.
Emails will be replied A.S.A.P within 2 days.
Trainings will be conducted at your own choice of Gym.Be it your own condo gym or your own home.Azrie will bring the gym to you.
Other gyms included are Clubfitt gyms or any gyms that allows external trainers to conduct training in their vicinity.
June 2009
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designer DancingSheep
Fitness is a journey; not a destination
Nicholas
I would definitely recommend Azrie to anyone who is looking get a physical trainer"
Terence
I would say im glad and happy with his programs and will definitely continue with him for other programs. His programs are not for the faint hearted but with his guidance and motivations ,we forgot about the strenous workout. I will stgrongly recommend Azrie to anyone who needs a PT.
Thanks"
Faezin
Azrie is an outstanding trainer with the perfect balance of strictness coupled with the right amount of care and empathy to help any client."
Theodoric Phay
The results I have achieved to date are largely due to Azrie's well-planned combination of individualized exercise programs, diverse training plans and challenging yet achievable goal setting. His professionalism, extensive knowledge and enthusiastic commitment to his work and ultimately his clients, provides the perfect scenario for success. His easy going, friendly personality creates a relaxed, comfortable atmosphere. He makes each workout challenging, creative and most importantly, fun! He also places a high value on correct form with each exercise. I have been educated on how to use gym equipment properly and safely.
Highly recommended !!!"
Lionel Tan
Louis Low
Chor Zhi Yuan
Peter and Woan Hui