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5 Benefits of Working with a Personal Trainer

Whether you’re just getting started with your fitness journey or you’ve been training for years, having a personal trainer is always a great investment. Over the last decade, the role of a personal trainer has greatly expanded from just counting reps to cover almost every aspect of your fitness journey.

Here are 5 reasons why you should work with a personal trainer.

1. They can create a workout program that is specifically designed for your body

No two fitness goals are exactly the same. Some people want to lose weight, while others are looking to build muscles, improve their athletic performance or improve their overall health.

This is where a personal trainer comes in. 

A personal trainer will take the time to find out exactly what you are training for, your current level of fitness and medical history, how often you are able to train, and lots of other information to create a workout program that is tailored just for you. In fact, your first meeting with a trainer is usually about just getting to know you with very little training involved. You may feel this is time-consuming and unnecessary but remember – a trainer cannot train you if they don’t know you.

2. They help keep you accountable

Let’s face it — when working out on your own, you are always more likely to skip a session, sleep in instead of doing a morning workout, or just give up completely. While it might be okay to skip your workouts once in a while, doing it all the time will create a habit that can be difficult to break out of.

Of course, a personal trainer cannot force you to come to the gym but they can remind you of why you started and give you a reason to show up. For example, if you know a friend is coming to meet you for lunch, you will be less likely to cancel no matter how tired or busy you are.

3. They make sure you are working out safely

There are plenty of workout videos on YouTube and while most of these exercises may not be wrong, they may also not be right for you. A workout program for a bodybuilder who has been exercising for years is unlikely to be the same program that a trainer will use for someone who is just starting out.

In addition, it is very difficult to learn how to work out just from watching videos alone. Every exercise consists of many smaller steps all of which need to be done correctly to avoid injury and to give you the result you desire – even if the exercises may look simple like a push-up or a squat.

In this day and age where anyone can be an influencer and therefore an authority on fitness, the value of a personal trainer comes not just from teaching you how to do an exercise correctly but in giving you feedback when you do it wrong.

4. You can learn from their experience

As someone who works closely with hundreds of clients each of whom has different goals and bodies and challenges, a personal trainer is uniquely positioned to share with you not just their own experience in working out, but also the experience of all of their clients.

If something is not working for you, talk to your trainer and you will soon find that you are not the only person facing this situation. Of course, we all have that one or two friend who enjoys working out and with whom we can talk to about our challenges, but in comparison, there is a lot more value that lies in the wisdom of the crowd – and the bigger the crowd the more the wisdom.

5. They make fitness enjoyable for you

One of the main reason people stop working out is not because they don’t have time or they have other more important things to do but because they no longer find it enjoyable.  

Personal trainers know when you are getting bored and when it is time to switch up your program and they will usually know you well enough to choose exercises that you will enjoy – or at least those that you do not dislike intensely.

Training with another person can also make your workouts more engaging and fun. You can chat and laugh while resting but make no mistake – your trainer will always have his eyes on the clock to keep your break time within the right limit so your workout can be as effective as possible.


At Life n Fitness, we have a full team of qualified and experienced personal trainers. To find out more about how you can work with your very own trainer, just send us an email at [email protected] or leave your contact details below and our friendly team will be in touch shortly!


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.


Corporate Wellness Program: How it Can Benefit Your Employees and Your Company

As Malaysia continues to face a worsening health crisis amongst its

population due to a combination of factors such as an unhealthy diet, stress, and a sedentary lifestyle, private companies are taking it upon themselves to help their employees get healthier by offering Corporate Wellness Programs.

These programs encourage employees to make healthier lifestyle choices which ultimately benefits the company as a whole.

Here are just some of the benefits that a Corporate Wellness Program can offer both to your employees and to your company.

Improvement in Overall Well-Being

A corporate wellness program is a long term investment in your employees with the aim to reduce the incidence of sickness and healthcare costs. Employees who feel that the company is interested in their welfare are also more likely to be engaged, productive and happier at work.  

Minimizing Absenteeism/Medical leave

One of the great benefits of an efficient Corporate Wellness Program is a reduction in employee no-shows either due to absenteeism or medical leave. This is not surprising as a healthier workforce will be less likely to fall sick. In fact, 90% of companies with a Corporate Wellness Program reported a reduction in absenteeism rates.

Promoting Employee Engagement

Group activities like fitness challenges, going on walks together, Zumba, circuit training, and meditation will help to make your employees feel more connected both to your company and to their colleagues. In many companies, these activities also serve as a platform for teambuilding thereby increasing teamwork and morale.

Reducing Medical Costs

According to one study, the average cost of health-related absenteeism per major organization is RM2.7 million per year in Malaysia. With a comprehensive Corporate Wellness Program, you can significantly reduce your healthcare spending which means that every dollar you spend on a Wellness Program will eventually pay for itself.

The Bottom Line

A Corporate Wellness Program can be beneficial to your company in more ways than you realize – from reduced medical costs to higher employee retention and morale, lower absenteeism, and the ability to provide perks that can set your company apart from the others in your industry.  

At Life n Fitness, we offer a comprehensive range of Corporate Wellness Programs and fitness classes for businesses of all shapes and sizes. Get in touch now to find out how our Wellness Programs can benefit your employees – and your company.


How to Create an Active Workplace

Are your employees healthy and productive?

Replying to this simple question might feel tricky if you go through the recent studies in this context.

According to one report, Malaysian employees lose over 60 days a year to absenteeism due to poor health and fitness. The more shocking part is that it costs RM20.71 billion annually to Malaysian companies, as reported by another study.

Apart from their personal issues, an average employee is likely to go through work-related issues such as pressure, mental burnout, and sedentary work hours.

So you as an employer take the charge and keep your people happy, active, and healthy with the following steps:

Provide healthy snacks at the office

Offering healthy snacks at the office is a great way to encourage your employees to eat healthier. Not only will they appreciate the gesture, but they’ll also be more likely to make healthier choices when they have healthy options available. A sugar-free granola bar or fruit smoothie can do wonders as an afternoon pick-me-up or as a pre-lunch snack.

Promote walking breaks during work hours

Just because your employees are sitting at desks all day doesn’t mean they can’t get up and move around. In fact, promoting walking breaks during work hours can do wonders for their health.

Encourage exercising after work

A recent study found that employees who exercised for at least 30 minutes after work had lower levels of stress and felt more productive than those who didn’t exercise. Tell them to get active after work by doing yoga, light workout. Or you can opt for a corporate wellness program offered by your local gym.

Encourage them to Stay Hydrated:

Dehydration can make your people vulnerable to a range of health problems such as illness, headache, sleepiness, and low blood pressure.

To prevent dehydration, offer water or iced tea at regular intervals (every hour).

Organize Meditation Sessions:

Meditation is an effective practice when it comes to improving focus and reducing stress.

As an employer, you can offer meditation sessions for your employees as a way to improve their health and well-being. It is easy to set up a session at work because all that is needed is a quiet room or space where employees can be comfortable with minimal distractions.

Let Us Help You Make Your People More Active and Healthy!

At Life n Fitness, we offer a wide range of corporate wellness programs specially tailored to your employees’ needs. Get in touch now to see how we can help you.