Here’s another way to strengthen your quadriceps without squatting or lunging. From Top Left, Clockwise: ×Lunge with Quad Stretch ×Kneeling Lean Backs ×Side Angle Pose with Bind ×Kneeling Lean Back with Twist – Try 3 rounds of 10-15 reps…. Or 15-20sec isometric holds till you feel more confident in these movements. Then try 20 reps…Continue reading “Quadriceps Strength & Stretch”
Author Archives: Lyn
Hip Stretches
Tight hips? Difficulty touching your toes? Oh yeaaa those hips don’t lie 😅 . Here are 4 stretches you can do anywhere with an elevated platform eg. table, bench, car. 😁 . From top left, clockwise: ¬Pigeon Stretch : for glutes. ¬Lizard Pose : hip flexors. ¬Hamstring Stretch : hamstrings – with slight knee bend.Continue reading “Hip Stretches”
Top Non-Animal Protein Sources
Protein…..minus the meat! Build your muscles and live a better life. Many of us rely on animal protein: beef, chicken, pork, lamb, fish etc for our protein intake. These are some non-animal protein options which you can incorporate into your meals without worrying about your calories and heart health too much. Meat is notoriously highContinue reading “Top Non-Animal Protein Sources”
Food Serving Sizes
We’re all so accustomed to just using scoops and visual estimations. Feel free to experiment on these portion sizes and increase/decrease a little should you need to, based on your required nourishment for your body. Your body is a finely tuned vehicle. Fuel it well, and it will take you places.
Celebrating 3 years of publication!
3 yrs!
Bahrain, Here I Come!
It’s time! I have accepted a position in Bahrain to manage a group of international trainers and will be on my way to the Middle East. It’s quite a distance to travel to this island which is BEAUTIFUL. There are no direct flights to Bahrain. Usually, there will be a transit either in Dubai orContinue reading “Bahrain, Here I Come!”
Malaysian Powerlifting Alliance 2016
On March 26th 2016, I competed in the MPA 2016 competition held at MakeSpace, Quill City Mall, Kuala Lumpur. I competed in the Under-52kg category and emerged 2nd. Here are my lifts: Back Squat: 65kg-70-75kg Bench Press: 35kg-40kg-45kg (PR) Deadlift: 100kg-107.5kg-115kg(PR) I’m pretty happy with my performance during this meet and I believe this isContinue reading “Malaysian Powerlifting Alliance 2016”
Habits
Habits – the regular things we do on a daily basis – will make or break us.
New Personal Training Slots!
With the change in schedule, I am opening up 2 more training slots on Monday and Wednesday afternoon at 3pm. Location of training will be in the Bandar Utama area. Do drop me an email at lyn@lynkong.com .
Donation to the Nepal Earthquake Appeal
On April 26th, I sent out a plea to raise funds for the needy in Nepal. And YOU responded. This is what we raised. Thank you to everyone who supported this call for action. It was great effort from all of us to make a difference to the people in Nepal affected by the earthquakeContinue reading “Donation to the Nepal Earthquake Appeal”
Lyn Kong Wellness 