How To Find The Right Gym

Finding the right gym can be a challenging and overwhelming task. With so many options available, it can be difficult to determine which gym will best suit your needs and goals. Here are some tips on how to find a good gym that fits your lifestyle and helps you achieve your fitness objectives.

Consider your fitness goals

Before choosing a gym, consider your fitness goals and what you hope to achieve. Do you want to build muscle, lose weight, improve endurance, or simply stay healthy? Choose a gym that offers equipment, classes, and programs that align with your goals.

Location, location, location

The location of a gym is an important factor to consider. Choose a gym that is conveniently located near your home or workplace, making it easy to fit workouts into your daily routine. Consider traffic, parking, and public transportation options when evaluating gym locations.

Check the gym’s hours

Make sure the gym’s hours fit your schedule. If you prefer to work out early in the morning or late at night, choose a gym that is open during those hours. Some gyms may offer 24-hour access, which can be a great option for those with busy schedules.

Take a tour

Before signing up for a gym, take a tour to get a sense of the facility and equipment. Check for cleanliness, organization, and maintenance. Ask questions about amenities, classes, and programs to ensure they meet your needs.

Look for a supportive community

A good gym should have a supportive community that motivates and inspires you. Look for a gym with friendly staff and members who are welcoming and encouraging. A positive and supportive environment can make all the difference in reaching your fitness goals.

Check the gym’s credentials

Choose a gym that is properly licensed and insured. Check for professional credentials and certifications of trainers, instructors, and other staff members. This ensures that you receive proper instruction and guidance during your workouts.

By following these tips, you can find a gym that meets your needs and helps you achieve your fitness goals. Remember, choosing a gym is an investment in your health, so take the time to evaluate your options and make the right choice.

Remember, investing in your health and fitness is one of the best decisions you can make. We hope these tips have been helpful in finding a gym that meets your needs and supports your goals.

At Life n Fitness we strive to create a supportive community that motivates and inspires you to reach your full potential. If you’re interested in learning more about our gym and the services we offer, please feel free to visit our website at or stop by any of our clubs for a tour. We would love to be a part of your fitness journey.


6 Simple and Nutritious Foods to Cook at Home

Do you want to find new and fun ways to make healthy meals that don’t take a long time to make? Cooking at home can help you eat healthily and save money. But, eating healthy doesn’t have to mean spending a lot of time making difficult dishes.

In this article, we will show you some easy and delicious meals that you can make at home with not many ingredients, no hard work, and in no time. So, get your cooking clothes on and let’s make some tasty and healthy food together!

Roasted Vegetables –

This recipe is easy and only needs a few ingredients like carrots, onions, garlic, and olive oil. To make it, first, cut the vegetables into small pieces. Next, put a little bit of olive oil on them. Then, put them in the oven and cook until they are brown and soft. This should take around 20-30 minutes. This dish is healthy and delicious, and can be eaten as a side dish or main dish.

(Nutritional Info (per 100 gram)

Calories: 60

Protein: 1.5 g

Fat: 4.0 g)

Grilled Fish –

Grilled fish is a healthy and easy meal option. You can use any type of fish like salmon, halibut or other fish fillets. To prepare, brush the fish with olive oil, season with salt and pepper on both sides. Then, place the fish on a preheated grill over medium heat, for about 4 minutes per side, or until it’s cooked through. Just remember to flip the fish halfway through cooking to ensure even grilling.

(Nutritional Info (per 100 gram)

Calories: 60

Protein: 1.5 g

Fat: 4.0 g)

Baked Potato –

Potatoes are a great source of complex carbohydrates and can be a tasty side dish or a light lunch option. Simply bake the potatoes in the oven at 400 degrees Fahrenheit for 45-60 minutes until they’re tender. Top it with a dollop of Greek yogurt and some diced vegetables for extra nutrition.

(Nutritional Info (One Medium Sized Baked Potato)

Calories: 161

Protein: 4 g

Fat: 1 g)

Whole Wheat Pasta –

Whole wheat pasta is a great alternative to regular white noodles. It has a delicious taste and it is also packed with extra fiber, protein, and vitamins. Whole wheat pasta is made from the whole wheat kernel, which makes it a more nutritious option. Cooking it is just as easy as regular pasta, just follow the instructions on the package. And for the cherry on top, add your favorite sauce or some delicious sautéed veggies. It’s a tasty and healthy way to enjoy your pasta.

(Nutritional Info (One Serving or 2 Ounces)

Calories: 180

Protein: 8 g

Fat: 2 g)

Quinoa Salad –

Quinoa is a great alternative to rice or couscous. It’s high in protein and can be used to make a nutritious salad. Cooking it is easy, just follow the package instructions. Once it’s cooked, add your favorite vegetables and seasonings. Drizzle with olive oil and lemon juice for a delicious flavor boost. It’s a tasty and healthy way to enjoy your salad.

(Nutritional Info (One Serving or 239 g)

Calories: 271

Protein: 9.2 g

Fat: 11 g)

Oven-Baked Salmon with Asparagus–

We saved the best for last! Get ready for a healthy and delicious meal with this easy recipe for oven-baked salmon with asparagus! Not only is this dish packed with omega-3s and essential vitamins, but it’s also a breeze to make. Here’s a step-by-step guide to creating this mouth-watering dish in your own kitchen.

  1. Preheat your oven to 400 degrees F.
  2. Place the salmon fillets on a lightly oiled baking sheet, season with salt and pepper, and cook for about 15 minutes or until it’s just cooked through.
  3. While the salmon is baking, heat a pan on medium-high heat and add some olive oil.
  4. Add the asparagus spears and season with salt and pepper. Cook for 5 minutes, stirring occasionally.
  5. Once the salmon is finished baking, top each fillet with the cooked asparagus spears.
  6. Serve the oven-baked salmon with asparagus alongside a side of your favourite grain or veggie. Enjoy!

(Nutritional Info (One Serving)

Calories: 245.6

Protein: 141.1 g

Fat: 6.0 g)

That’s it for our list! With a little bit of creativity, you too can enjoy nutritious meals every day without having to resort to takeout!

And if you’re struggling with making healthy food choices and meal planning, weight loss etc., our personal trainer’s at Life n Fitness can help you with that. They can teach you how to make healthy recipes, meal planning, and provide you with a personalized nutrition plan. Bon appétit!

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How to Make Your Workouts Enjoyable

Are you tired of feeling bored or uninterested in your workouts? If so, you’re not alone. A survey found that over half of Malaysians struggle to stay motivated at the gym. But don’t give up just yet! There are ways to make fitness enjoyable again. In this article, we’ll go through some proven ideas to help make your workouts more engaging and fun. So let’s get started!

Listen to Music:

Music can transform even the toughest workouts into an exhilarating experience! Studies have shown that it has the power to boost mood and energy levels.

Here are some scientific studies that show the power of music on your workouts…

  • Music improves physical performance and motivation, according to a study by the University of Mexico.
  • Listening to music before a workout can improve mindset and boost spirit, according to a British study
  • Music with a fast beat can motivate you to work harder, according to The Sport Journal.

Boost your workout with upbeat, energetic songs that keep you pumped up and motivated. Mix it up by creating custom playlists for different types of workouts, like weight lifting or high-intensity interval training.

Find an Exercise Partner:

One of the best ways to elevate your workouts and make them more enjoyable is by finding an exercise partner. 

This could be a regular workout buddy or just a friend or family member you meet up with occasionally. Having someone else around will help keep you motivated and accountable, and make exercise a fun and social activity.

Exercising with a friend can increase motivation and make you feel better, according to research. One study by Oxford found that exercising in a group can increase the release of feel-good hormones.

What are you looking for? Bring a workout buddy to the gym to boost your motivation and have a good time.

Choose the Right Time:

It can be tough to fit in workouts with all of life’s other commitments, but don’t give up on your fitness goals! 

The key is to find a time that works for you and makes you feel motivated to exercise. While morning workouts are often recommended, any time is better than none at all. 

Don’t feel rushed or like you’re sacrificing your quality of life – just make sure to choose a time that works for you and gets you excited to hit the gym.

To make it easier, consider a 24-hour gym where you can workout on your own schedule. 

Break the Monotony:

Exercise doesn’t have to be boring all the time. Add some excitement to your workouts by trying new exercises and having fun with them. Mixing things up will keep your workouts enjoyable and help you stay motivated.

Mixing up your exercise routine can make your workouts more enjoyable and help you stay motivated, according to a study from the University of British Columbia. The study surveyed over 360 adults about their experiences with varied workouts.

Switch up your bicep routine by trying new exercises like incline curls or weight plate curls. Not only will it add variety to your workouts, but you’ll still see the results you want.

Set the Goals:

Setting a goal is an important first step towards reaching your fitness objectives. Just be sure to be realistic and don’t try to take on too much at once.

A study found that setting small, achievable goals with a clear timeline can help keep us motivated and on track. This approach can lead to positive changes in our behaviour and ultimately help us achieve our desired results.

If your goal is to lose fat, don’t expect to see major changes in just a month. Instead, set small, achievable goals and work towards your ultimate ambition in steps. This will help you stay motivated and see progress along the way. 

Celebrating each small victory will keep you motivated on your fitness journey.

The Conclusion:

Workouts don’t have to be a chore. By planning creative and enjoyable routines, you can make fitness a rewarding part of your life. At Life n Fitness, we offer a friendly atmosphere, Yoga Studio and Fitness Classes,  top-notch equipment, and interesting workout plans to help you spice up your workouts and make your fitness journey fun and exciting. So why wait? Come see for yourself how we can help you add joy and enjoyment to your workouts!


Are You Feeling Self-Conscious At The Gym? Here’s How to Get Over It

Do you feel self-conscious or inhibited at the gym? If so, you’re not alone. 

It’s common to feel “gym-shyness” when you’re surrounded by people who seem more experienced or confident. It’s especially hard if you’re new to the gym and don’t feel like you fit in. 

But please know that you’re not alone in feeling this way. Many of us struggle with similar feelings at some point.

But don’t worry, here are some simple steps you can practice to help you feel more confident.

But First of All, Why Do We Feel Self-Conscious At the Gym?

There are many reasons why someone might feel self-conscious or intimidated at the gym. 

Some people may be unfamiliar with the gym environment or feel intimidated by other people there. Others might feel embarrassed about not knowing the right way to workout or afraid of making mistakes.Others may worry about being judged by their peers or feel self-conscious about their appearance

If you feel “gym shy,” know that it is possible to overcome these feelings and enjoy your workouts without fear or stress. Let’s go through some tips to help you feel more comfortable and confident at the gym

Acceptance Is Key

One of the most important steps in overcoming feeling self-conscious at the gym is to accept yourself for who you are. It can be difficult, especially in a fitness-focused environment, but understanding and appreciating your own body is key. 

This means acknowledging and embracing your physical strengths and weaknesses, rather than comparing yourself to others. Take pride in your progress, no matter how small or large, and be confident in yourself. 

Remember that everyone has different levels of ability, so there’s no need to compare yourself with anyone else. The most important thing is to focus on your own journey and improvements.

Bring Your Buddy In:

It can be difficult to feel comfortable in the gym when you are feeling self-conscious. 

One of the best ways to get over this feeling is to create a supportive environment for yourself. Surround yourself with people who will encourage you, rather than criticize or judge you. 

Ask a friend or family member to join you in your workout, or join a class to make friends with people who share similar goals. This will help you feel more at ease and less isolated. 

Remember That Everyone Is There For Their Own Reasons

It’s easy to forget that everyone in the gym are there for their own reasons. Yes, they might have different goals, backgrounds, and experience levels, but it’s important to be respectful of those differences. 

Understanding that everyone at the gym is focused on their own workout and has their own unique journey can help you break down the barriers of self-consciousness and feel more comfortable working out in front of others.

Focus On Your Workout

When you start feeling self-conscious at the gym, you may be tempted to compare yourself to others or get distracted by what they are doing.

When you catch yourself doing so, take a step back and re-focus on your own workout and goals. It’s important that you should only compare yourself with who you were yesterday, not to who someone else is today.

Hire a Trainer:

Working with a personal trainer can be an added cost to your gym fees, but it is a great way to become familiar with the gym and its equipment. 

This can help reduce your fear of working out alone, and a trainer can also ensure that you are using proper form to help you achieve your fitness goals.

Try Group Fitness Classes:

If you’re feeling self-conscious at the gym, you might find it helpful to try group classes or  fitness classes. Even though it might seem counterintuitive, participating in group exercise can reduce anxiety because you can follow the instructor or other participants. This can help reduce the stress of not knowing what to do at the gym.

Life n Fitness wants you to feel welcomed at the gym

If you’re still feeling a bit shy, don’t worry. We’re here for you because Life n Fitness believes that the gym can be your second home.

We are confident that you will feel motivated to workout and leave your shyness at the door when you Join Our Community!


5 Reasons to Start Exercising for Better Mental Health

Exercise is known to have numerous physical health benefits, but did you know that it can also have a positive effect on your mental health? 

By improving sleep quality, reducing stress, boosting self-esteem, and providing an outlet for difficult emotions, regular exercise can help you maintain good mental well-being.

In this blog post, we will explore five reasons why you should start exercising for better mental health.


Exercise can be an effective way to reduce stress

When you exercise, your body releases endorphins, which are natural mood boosters. Exercise can also increase your heart rate, helping to reduce stress hormones in your body. 

In addition to these physical benefits, exercise can provide an outlet for pent-up tension and frustration, helping you take a break from day-to-day stressors. Exercise can also help you practice mindfulness, bringing clarity of thought and perspective.


Exercise can improve your sleep. It increases the production of sleep-promoting hormones like melatonin and endorphins, which regulate your body’s sleep-wake cycle. This can help you sleep better, longer, and wake up feeling more refreshed.

Regular exercise can improve sleep by reducing the time it takes to fall asleep, increasing the duration of deep sleep, and improving sleep quality. This can help you feel more rested and alert during the day.


Exercising regularly helps to boost your focus. Physical activity increases the production of endorphins, which are hormones that help you feel energized and alert. 

Additionally, exercise improves oxygen circulation and can help reduce fatigue, making it easier for you to stay focused and productive throughout the day. 


Exercise gives you a sense of accomplishment and can be a great way to boost your self-esteem and overall mental health.

Regular exercise can significantly improve self-esteem. When you make physical activity a regular part of your routine, you will feel better about your body and your overall well-being.

Exercise can give you a sense of accomplishment and help you feel more confident in other areas of your life. By boosting self-esteem, exercise can also improve overall mental health.


Exercise can improve mood in a number of ways. For one, it can help to reduce levels of stress and anxiety. When you exercise, your body releases endorphins, which are chemicals that act as natural painkillers and mood elevators. 

Endorphins can help to improve your overall sense of well-being and can even help to reduce symptoms of depression

Pro tip: A good mood can lead to more inspiration and ideas. So, if you’re feeling stuck — go out and exercise!

The Bottom Line:

Exercise can improve your physical and mental health, and gym workouts such as boxing, weightlifting, Yoga Studio, weight loss and resistance training can maximize these benefits. 

Don’t let your mental health suffer any longer.

At Life n Fitness, we offer personalized workouts to help you achieve your fitness goals and ultimately feel better physically and mentally.

With the guidance and support of our personal trainers, you can workout safely and stress-free. Start your journey to a healthier, happier you now!


Why the Gym is a Great Place to Work

Working in a gym or fitness classes centre offers a variety of opportunities and benefits that can help you further your career and make a positive impact on the world.

Not only will you get to help people achieve their fitness goals, but you’ll also work in an ever-evolving field with plenty of growth opportunities.

In this blog post, we’ll be looking at key reasons why the gym is a great place to work!

Help Others Improve their Health and Quality Of Life

This is the most common reason for someone to join the fitness industry, because it offers a unique opportunity to make a positive impact on people’s lives.

By pursuing a career in fitness, you’ll help others reach their fitness goals, improve their physical and mental health, and improve their overall quality of life.

Whether you’re helping your clients build muscle or managing their weight loss — you can make a meaningful difference for all the people around you.

Spend Most of Your Time in a Positive Environment

Working in the gym is a rewarding experience, as it provides an encouraging and positive atmosphere. The gym is a place of support and celebration, where people come together to thrive. In addition, they often inspire those around them by sharing their own transformation journey.

The gym is also a place with a strong sense of camaraderie and unity between its members — they show up to cheer for each other’s fitness journeys.

Do Something New Everyday

Ask any personal trainer or a membership consultant and they will often tell you how engaging their job is.

Unlike a 9-to-5 cubicle job, you get to meet new faces almost every day and learn about their personal challenges. Additionally, you get to spend your day in a vibrant community with people from different walks of life.

You’ll never run out of new and exciting things to do!

Experience Personal Growth and Development

Being a part of a gym also provides opportunities for growth and development, both professionally and personally. You’ll be working with like-minded individuals to plan out events ranging from open days to workshops.

All these activities will give you an opportunity to not only increase your knowledge base but also develop skills like problem solving, communication, and patience.

With the full support of your team, tackling the variety of tasks assigned to you each day is sure to be an experience full of learning and personal development.

Choose to Work in a Variety of Different Roles

The most popular roles in a gym are Personal Trainer and Membership Consultants.

However, gyms are also a business. Hence, they’re also looking for more traditional roles such as admin, accounting, and marketing.

With the right skills and character, you can do what you love and still find a successful and rewarding career in the fitness industry.

Plenty of Opportunities for Career Growth

Top performers in the fitness industry will not go un-noticed. Working in a gym also provides you with plenty of opportunities for career progression. For example, you may start as a membership consultant, but it’s possible to work your way up to become a club manager.

Free Membership and Other Benefits:

Not only will you be helping people reach their fitness goals, but you may also use the gym to reach your own! Most gyms let employees work out for free and sometimes extend that courtesy to their immediate family members.

Making money and staying healthy has never been easier!

The Bottom Line:

If you’re looking for a career that is exciting, rewarding, and helps make lives better — then a career in the fitness industry may be the perfect fit for you.

At Life n Fitness, we are eager to create meaningful change and make fitness enjoyable for everyone. And we start by creating a positive work environment where passionate people like you can learn, grow, and make a difference.

Send in your resume and come change lives with us!


What are the Benefits of Foam Rolling for Seniors?

Sure, with age comes wisdom. 

But we also experience a shift in our muscle tissues and flexibility at this golden period of life. 

Ageing causes chronic pain as our joints lose elasticity while connective tissues are prone to cramping and tension. Top of that, recovery is not easy for any older adult. 

What if we tell you that there is a simple yet effective way to manage these elderly problems?

It’s an inexpensive tool that’s been proven to help with muscle tension, soreness, and flexibility — it’s called a foam roller!

What is Foam Rolling?

First things first, what is foam rolling?

It looks like a small PVC pipe covered with compressed plastic foam. 

A foam roller works by releasing the tightness of the myofascial, a thin connective tissue surrounding our muscles. However, this tissue can become tight, thanks to the sedentary lifestyle and repetitive movement which can further impact flexibility. 

Foam rolling is a self-myofascial release technique to ease muscle tension, improve flexibility, and boost movement efficiency. In layman’s terms, it is a self-massaging technique. 

In this technique, you lie or press your body against the foam roller. This way, it creates pressure on that area. As a result, it helps release muscle knots and ease pressure on nearby joints. 

According to a 2014 study published in the Journal of Strength and Conditioning, foam rolling can be an efficient treatment for minimizing stiffness and improving blood circulation in muscles. That’s why it can be an effective way to manage the associated elderly health problems. 

Not convinced yet? Let’s walk through the benefits of foam rolling for seniors in the next point.

What are the Benefits of Foam Rolling as You Age?

Reducing Muscle Soreness and Tightness:

Do you often feel the unwanted and painful contraction of muscles in the legs and sometimes other parts of the body?

Well, it happens as we age. This condition starts as a muscle spasm which is due to muscle tightness and if it continues, it becomes a cramp. To avoid such conditions or ease your tight muscles, a foam roller can be really useful. Several studies have proved that foam rolling can help improve muscular performance and flexibility as well as to alleviate muscle fatigue and soreness.

It breaks down trigger points to certain points on your body by using your body weight. A foam roller relaxes the tight muscles and promotes oxygen flow, which enhances circulation.

Improving Range of Motion:

Ageing also impacts our range of motion due to tight muscles, pain, arthritis, injury or lack of activity. 

Foam rolling can also address this common health condition.

This is because it pushes the muscles to stretch in a way that they flex, increasing the range of motion in the body. Long-term foam rolling, according to one study, can increase the range of motion without impacting strength. 

Another study published in the International Journal of Sports Physical Therapy has confirmed that foam rolling can help increase joint mobility and range of motion.

Improving Posture:

Live long enough, and you will experience you are not able to stand up straight like before.

That’s because our discs and vertebrae begin to deteriorate and break down. It is coupled by the thinning of the cartilage and connective tissues in the spine. While posture changes might be a normal part of ageing, they can lead to back pain, joint pain, headaches and muscle stiffness. 

The good news is that you can maintain proper posture with some simple and effective techniques like foam rolling. It helps ease tension and relieve pain by massaging and realigning the shoulder blades, opening up the upper body and aligning the neck. 

Improving Blood Flow:

Foam rolling can also help improve blood flow and raise the heat in the tissues it is applied to. 

Now this one is a key benefit for any older adult as ageing arteries become stiffer and harder for the heart to pump blood, which can cause pain, discomfort, cardiovascular disease, and even death.  According to one study published in the Journal of Strength and Conditioning Research, foam rolling could be effective to improve blood flow in the elderly.

When you roll your body up and down on the foam roller, you experience a kind of pressure massage that naturally improves the circulation of blood through the veins, arteries, and capillaries of the body. 

It helps loosen the muscles while stimulating limbs and other body areas. 

Increasing Strength:

Ageing also takes a toll on our strength and stamina, thanks to decreasing muscle mass. This means that you might not be able to do activities such as running to catch a bus, walking around the lawn, carrying things, or playing with your grandkids like you used to do before.

Using a foam roller is a good way to start regaining your strength when used with other workouts like walking, yoga, cardio, and strength training. 

The foam roller helps improve blood flow to working muscles and connective tissues, making you more pliable and receptive to increases in range of motion. 

What to Keep in Mind While Getting Started with a Foam Roller?

Although a foam roller is a great way to improve your flexibility, reduce muscle tension, and reduce soreness as you get older – it is important to keep certain things in mind:

  • First of all, consult with your doctor or health and wellness trainer before you get started with foam rolling, especially if you have any health conditions.
  • Choose your foam roller wisely.
  • Always start slowly and carefully if you have very sore muscles. 
  • Make sure to flush your system (body) and boost your muscles by eating right, staying hydrated and sleeping well. 
  • Don’t apply direct pressure on very painful areas. Instead, start with the surrounding muscle area before easing the muscles in the whole area.

How to Choose the Best Foam Roller for Seniors?

For seniors, we recommend a longer foam roller because they are simpler to maintain in place when shifting postures.

They can occupy a little more space, but the added comfort makes up for it. If you choose one that is too short, they will often roll out from under you as you go.

The Conclusion:

So you must have understood how foam roller exercises can benefit you as you age. 

Simply, foam rolling is affordable and one of the simplest techniques to improve your flexibility, blood flow and muscle relaxation.

However, there are some precautions to follow while using a foam roller. 

Make sure to consult your doctor or trainer if you have any physical condition or chronic pain. Finally, choose the right foam roller. Get in touch with our group classes and personal trainer services now to make the most of foam rolling for your health. Also check out our Yoga Studio for better health and lifestyle.


Top 5 Glute Workouts for Women in Gym

The glutes are a key focus area for both men and women. They help improve posture, prevent the risk of injury and enhance your athletic performance. But what about women particularly? How do glute workouts help them deal with their certain health concerns?

First of all, the glutes are a supportive muscle and any weakness in this area can cause back pain. Women can be more vulnerable to back pain, especially after going through menopause, so keeping your glutes strong can reduce such concerns. Many women experience hip, pelvic and back pain throughout their pregnancy. Strong glutes can help reduce this by stabilizing the sacroiliac joints located in the pelvis, thereby preventing lumbar extension and helping reduce the excessive use of the lower back. Glute workouts also protect joints that are more prone to osteoarthritis after menopause. Healthy glutes keep the thigh bone in a centered position during hip extensions, decreasing the risk of hip pain. They also stop the knees from coming in towards each other, which can often lead to knee issues.

Above all, glute workouts are a great way to get those shapely, firmer butts.

After going through the benefits of glute workouts, you must be eager to get started with them right away.

Here we have come up with top glue workouts you can do at the gym for those healthy and shaped booties.

Back Squat:

With the bar resting on your back shoulder muscles, remove it from the rack. Step back two steps and then stand with your feet shoulder-width apart and your toes pointed slightly outward. As you “sit” back and down as if aiming for a chair, keep your spine straight by focusing on a location on the floor about two metres in front of you. Drop till your knee is beneath your hip crease. As you drive back up, put all of your weight on your heels.

Glute Activation Lunges:

Stand with your feet shoulder-width apart. Take a huge step diagonally forward with your right leg, crossing in front of your left. Bend your knees and lower your hips toward the floor while maintaining a straight back until your right leg is 90 degrees bent. Back away to begin. the other leg, and repeat. A rep is one. Do two sets of 10 to 15 reps once or twice each week.

Split Squat:

Put your left foot elevated on a bench behind you and place your right foot forward to form a split stance. Hold a dumbbell in front of your chest while keeping your elbows close to your torso. Take a deep breath in and lower your left knee, which is your back knee, toward the floor while keeping your posture upright. Breathe out and stamp the right foot (front foot) into the ground to return to the beginning posture. After ten repetitions, switch legs. There should be three sets for each leg.

Lunge Jumps:

Once more, take a split stance with the right foot front and the left foot back. Move your feet in a downward lunge, push off the ground, and then swiftly jump up. Complete a total of 16 repetitions, switching legs each time. Total of three sets with a short break in between.

Front Squats with Dumbbells:

Stand tall with the feet slightly wider than hip distance apart and a dumbbell on the front edge of each shoulder. Breathe in and contract your abdominal muscles as you put your weight back onto your heels and bend at the hips, knees, and ankles. Driving the hips back and maintaining a raised chest while squatting down. To go back to standing, exhale and push your feet firmly into the ground while straightening your legs. Complete 10 reps, rest and repeat for a total of two to three sets.

So these are some of the glute workouts for women. While these are easy to perform, it is better if you do them under the guidance of a trainer. At Life n Fitness gym and Yoga studio, we offer a range of fitness classes specially tailored for women instructed by experienced and certified coaches. Get in touch now!


4 Exercises to Help You Stay Healthy in Your Golden Years

As the number of elderly people in Malaysia continues to rise, healthy ageing – which means staying active and healthy as you age – is now more important than ever.

Regular exercises a vital part of healthy ageing and making the effort to incorporate even simple physical activities into your daily routine can have a dramatic impact on reducing age-related health conditions such as cardiovascular diseases.

However, senior citizens are also known to be at higher risk of injuries and it is important to select the right workout for yourself. A good guide to what could be right for you would be an exercise that slightly increases your heart rate from its resting rate but at the same time it is not so intense that it leads to undue stress on your body.

In this article, we will walk you through a few suitable exercises that anyone will be able to add to their daily routine safely.

(NOTE:If you are known to have any medical condition or if you have not been exercising for a while, please consult your doctor before performing any additional physical activity)seniors


Walking is the simplest form of exercise that you can do. Although it is not as intense as running, walking is still an effective workout that can raise your heart rate and improve cardiovascular health while being easy on your joints. Walking will also help to reduce the risk of other health problems such as stroke, osteoporosis, and the risk of falling.

Walking is something that anyone can do safely even if you walk with a cane or walker. In fact, these walking aids will help to support your body weight and improve your balance. Medical experts recommend 2.5 hours of walking every week for an older adult, which means you should aim to walk for 20-30 minutes every day.

There are many ways to incorporate walking into your daily routine. For example, you can take a walk with co-workers during your lunch break or walk down the hall and talk with your team instead of replying them in an email. Outdoor activities can also be added to the schedule during family events especially those that are suitable for all the different age groups.


Swimming is also a suitable exercise for seniors because the supportive nature of water significantly reduces the stress placed on your joints and also supports a full range of movement which will enhance your overall body strength, endurance and flexibility.If you don’t know how to swim, you can simply jog or walk in the water.

While swimming is a great physical activity for elderly, there are some things you should keep in mind. If you are new to swimming, make sure to take lessons from an experienced instructor. Secondly, always remember to do your stretching and warm-up before starting. It’s alright to take breaks if you find yourself getting exhausted and continue after a short rest. If you are swimming outdoors, the sun can take a toll on your skin so be generous with your sunscreen and keep up with your water consumption.


Cycling is another exercise that can provide cardiovascular benefits while being gentle on your joints. However, if you have difficulty balancing, fear of falling off, or if there are no good roads in your area, then a stationary bike can provide the same benefits. 

Just like swimming, there are some precautions for you to follow before you start cycling. Always remember to put on your protective gears such a helmet and knee or elbow guards. If you frequently develop lower back pain, you can increase the padding on your seat or get a backrest installed to take the pressure off your lower back and tailbone. And remember to keep up with your fluid intake especially if you are cycling outdoors so you can avoid dehydration.


Dancing is a good option because in addition to the cardiovascular benefits it also helps to improve your co-ordination and balance. Dancing is also fun and it can contribute to your social life which is important especially if you are retired.

There are many different types of dancing so it is important to choose the one that is suitable for you. A few of the more popular options include line dancing, clogging or tap dance, salsa, tango or even seated dancing. Apart from just choosing a dance based on your capability or level of co-ordination, it is equally important to pick a dance that you enjoy so that you can continue doing it for a long time.

The Bottom Line

These are just a few of the suitable exercises that can be done safely by anyone including seniors. If you stay in Kuala Lumpur, you can also come over to Life n Fitness and see how our senior fitness programs can help you live your best life in your golden years.


5 Yoga Poses to Reverse the Damage of Your Desk Job

If you’re stuck in the world of cubicles, you know how damaging it can be to your body and overall health. The long hours sitting down with bad posture can wreak havoc on your muscles and joints, leading to muscle pain, back pain, and even constant headaches.

While switching careers isn’t always feasible, you can take steps now to reverse the damage by practising these five yoga poses regularly at home or the office.

They will ease muscle tension, improve circulation throughout your body, and help relieve pain that may be caused by being stuck in your chair all day long.

1) Savasana

An important pose to undo the damage caused by sedentary jobs! It stretches the spine and opens up the chest. Moreover, it eases neck pain and headaches. To do Savasana, simply lie on your back with your feet splayed out and your arms at your sides. Close your eyes and focus on your breath.

2) Setu Bandha Sarvangasana (Bridge Pose)

This yoga posture stretches your neck, spine, chest and hip muscles. Moreover, it eases muscle tension and improves the circulation of blood.

Start by lying flat on your back with your feet flat on the ground and your arms at your sides. Bend your knees and place your feet hip-width apart. Press into your feet and lift your hips off the ground, extending your chest and shoulders. Clasp your hands underneath your body and interlace your fingers.

Hold for five breaths.

3) Matsyasana (Fish Pose)

To do Matsyasana, or Fish Pose, start by lying on your back on a yoga mat with your legs extended in front of you and your arms by your sides.

Press your palms into the mat and slowly arch your back, bringing your head and shoulders off the ground.

Hold this position for a few deep breaths before releasing back to the starting position.

4) Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a seated forward bend that is said to be beneficial for stimulating the abdominal organs, improving digestion, and massaging the spine. This pose can also help to release tension in the back and shoulders.

5) Bhujangasana (Cobra Pose)

Bhujangasana, or Cobra Pose, is a great way to reverse the damage caused by sitting at a desk all day.

This pose helps to open up the chest and shoulders, while also lengthening the spine.

Get on your stomach with your feet hip-width apart and your palms flat on the ground next to your shoulders.

Slowly begin to lift your head and chest off the ground, using your back muscles.

The Bottom Line:

So these are some yoga poses to undo the damage caused by your desk job. If you are looking to learn them, you can join our yoga studio group classes or introduce them to your employees, you can opt for our corporate wellness package that is specially created for busy people like you.