One of the most common excuses for not getting started on a fitness regime is ‘busyness’. Many people think that if they have to juggle deadlines at work or school, or commitments with friends and family, they will not be able to commit to a consistent training schedule.
As such, most folks resort to keeping healthy using methods that they do not find enjoyable, such as jogging (because not everyone likes jogging), or extreme dieting (and how can we, when we live in the food haven that is Singapore?).
But the truth is that keeping fit is far more simple - and enjoyable - than that, even for busy people. With the help of four successful career professionals who train at FaMA - Fitness and Martial Arts, we put together three simple ways to help you develop your ideal fitness plan that will work with your busy lifestyle.
1. Love what you do, and know your “why”
The first thing you need to realise about working out, is that you cannot let it be a chore. If you dislike jogging or swimming, don’t let that be your primary mode of fitness, because you will eventually stop doing it.
“If you’re passionate about your sport, and use it to keep fit, it becomes part of the lifestyle,” says Tim Yee, a father of two and General Manager who trains at least four times a week.
“Viewing fitness as a task can make it seem very daunting to balance along with everything else,” adds Camille Venturina, who also currently holds a regional role in the media industry, and sometimes needs to travel for work.
Why not take some time to explore fitness activities that you would enjoy, based on your personality?
If you enjoy a mental workout and being present in the moment, you might enjoy the physical chess game that is Brazilian Jiu-Jitsu (BJJ).
If pressures at work can get too much at times and you could use an outlet to vent, definitely make the most of Muay Thai, where you can learn to kick and punch.
If you are seeking a workout that will not just help you work up a sweat, but also allow you to move better and pick up basic strength training, FaMA Fit classes will help you achieve those goals.
When you find a workout that you can truly enjoy, it will not feel like a workout. It becomes playtime where you can immerse yourself completely, and by the time an hour goes by, we won’t be surprised if you find yourself wanting to stay on for more!
2. Make a plan, and stick to it
Life filled with activities and commitments? Create a weekly timetable in a calendar or diary. Write out your commitments and allot workout slots that flow well with your daily schedule.
At FaMA, we have classes almost around the clock, catering to the needs of those with busy lifestyles. For 53-year-old business development executive, Dan Floerke, clocking in classes first thing in the morning opens up the rest of his day.
Public Relations professional, Nicholas Lai, makes it a point to train on weeknights, while reserving weekends for family, friends, and personal time. Though he ends up having to work overtime occasionally, there is still an option for him to attend a later class.
Those with flexible schedules, such as entrepreneurs and stay-at-home mums, enjoy attending our midday and afternoon classes. Since kids classes coincide with FaMA Fit sessions, parents kill two birds with one stone by sending their young ones off to a Kids BJJ or Muay Thai class, and then proceed to get their own workout in at the same time.
What works for your timetable? Slot in that class, but also remember to stick to it! Camille shares that she commits to showing up for the class that she has noted down in her timetable, “even when I am tired.” Make your personal workout time non-negotiable, and you will thank yourself later for it.
3. Be realistic and don’t burn out
Some people desire to train every day, while others are content to get in at least three hours of training a week. The intensity of your training varies based on your goals, as well as your physical ability. It is important to be aware of your limits and circumstances.
“Having gone through times over-training, I am much more aware and disciplined for the need to take a day or two to rest,” says Tim.
“It is not realistic to constantly achieve training goals week in and week out, unless you are committed to pursuing a full-time athletic career,” adds Nicholas, “I don’t think anyone should be affected or discouraged just because they miss a day or two of training.”
Your fitness goals may not be like everyone else’s, but you will not see them get met if you don’t get started in the first place. We hope that these tips bring you a shift in mindset, and encourage you to take that first step to keeping fit in the most enjoyable, sustainable way possible.
FaMA - Fitness and Martial Arts Established in 2016, FaMA is a world-class martial arts training facility located in the heart of the Central Business District in Singapore. Walking distance from the Clarke Quay MRT station, FaMA’s main goal is to help people improve their lives through martial arts regardless of age or athletic capability. Each program is led by experts in their respective fields. Whether it is weight loss, a fun workout, camaraderie, competition training, or just to break a sweat, FaMA has something for everyone.
Muay Thai, or The Art of Eight Limbs, is a martial art developed in Thailand thousands of years ago to help the Kingdom protect itself against invaders. Using the human body as a weapon, Muay Thai practitioners are well-versed in punching, elbowing, kicking, kneeing, and clinching with their opponents. What was once only used for self-defence and protection of the Kingdom, Muay Thai has grown to become one of the most popular sports not only in Thailand but in the world. Muay Thai is known to provide a complete total-body workout that will help build lean muscle, core strength, and help with weight loss. At FaMA, Muay Thai classes are taught daily by Tanaphong Khunhankaew, or better known as Kru Ping, and Kru Jerel Louie.
Brazilian Jiu-Jitsu, or BJJ as it is commonly known around the world, is a self-defence martial art that enables a smaller, weaker person to protect themselves against a much larger attacker using leverage and pressure. Formed from Kodokan Judo in Japan, Jiu Jitsu found its way to Brazil in the 1910s through Mitsuyo Maeda, a Japanese judoka and no-holds-barred prize fighter. During his time in Brazil, Maeda accepted a young Carlos Gracie as his student. Carlos would later pass on his knowledge to his brothers, most notably Helio Gracie - the father of modern Brazilian Jiujitsu. The Gracie family would go on to spread BJJ through The Gracie Challenge and eventually the creation of Ultimate Fighting Championship (UFC). Today, BJJ has grown to be more than just an effective unarmed fighting system. It helps young children deal with bullies and adults live a healthy lifestyle. BJJ classes are offered daily at FaMA under the tutelage of Black Belts Zoro Moreira, Robyn Goudy and Thiago Gaspary.
An all-in-one fitness class suitable for everyone, FaMA Fit incorporates moves from Brazilian Jiu-Jitsu, Muay Thai, Boxing and Kickboxing together with functional training to help develop flexibility, mobility, strength, balance, and stamina. For beginners who are just starting out, the FaMA Fit Fundamentals class is an entry-level program that will work the entire body. FaMA Fit and FaMA Fit Fundamentals classes are run by professional athlete Coach Kirstie Gannaway.