In AC transformation, my goal is to challenge you to be better, and I believe in acknowledging our effort towards becoming better!

If you have participated in the 21 Days Self Improvement Challenge, you are awesome!

Self improvement is an amazing approach to growing in life, and it doesn’t need to be big, it just needs to be consistent

Now that the challenge is over, it’s important to reflect on our efforts, to be clear of what we’ve done and what we could do better

So here’s a few step

1. Reflect on Your Journey:
- Take time to reflect on your personal growth journey, think of the times you felt challenged

2. Acknowledge Achievements:
- Challenging yourself comes with
achievements, no matter how big or small
List them down - specially on things you thought you couldn’t do but did it

3. Experience Gratitude:
- Experience & express appreciation for the support, lessons, and positive influences in your life :

Who were the people that was there for you - to teach you, mentor you, exercise with you?

What were certain situations in life that taught you how to be better?

4. After the first 3 steps, it’s time to set New Goals:
- Life won’t stop, so must you

To continuously grow, you must set new goals that align with your desires

List 1-2 goals that you would want to accomplish in the next 21 Days

And that’s it for our Self Improvement Challenge!

Celebrating your achievements and expressing gratitude allows you to acknowledge your progress and maintain a positive mindset.

Use tonight to reflect on this - for continued personal growth and self improvement

On a side note:
Im currently flying back from an oversea trip - Can’t wait to be back home!

I’ll talk to you guys soon!

It’s good to be back home 😄

Good morning 🔥

Doing a photoshoot today!

Keeping the energy high and mighty, let’s crush every goal we set

Yesterday, I had a rough day

My dad got admitted to Hospital this past 4 days and just got out yesterday & I accidentally injured my left knee again while I was stretching…what a bummer 😒

And the the reality is that - I was getting a little overwhelmed

Felt worried, anxiety and just lots of negative thoughts about the future

I was thinking if I wanted to share these news

I didn’t want to just fake it, and thought that maybe someone needed to hear this

To me,
This is LIFE, and shit happens everyday

I can keep whining

or

I can choose to stabilise my mind & emotions and solve them one step at a time

My decision has already been made

My family, friends, people needs me to be STRONG

To that, I’ve taken a day to rest, and now it’s time to get back to work

So if there’s something that you’re struggling with, take a step back, feel what you need to feel, and when you’re ready

Take ownership, make this moment count and let’s fucking GO 🔥

Just met Kamran & his friend Michelle who came to say hello!

They are part of AC Transformation community!

How awesome!

Q&A time!

This will be the first time I am doing a Question & Answer in this group

Comment below your questions ⬇️

You can ask me anything - and be as Specific as possible

Fitness, Lifestyle, Problems, Self Improvement or anything interesting

And I’ll pick 5 Questions to answer via Video

If you have any questions, ask above ⬆️

Will be spending my Sunday night answering Q&A shortly

“What is your personal training philosophy? Do you recommend nutrition supplements? Why or why not?”

“For people with lower back pain problems, any excercises that you recommend? Or any therapy that you would recommend?”

“How do you be more positive in life? After reassessing myself, i find that I tend to steer towards negativity”

“I am currently obese from binge eating due to stress at work. I want to start changing my lifestyle and would like to try intermitten fasting, but the biggest problem is I can't maintain a healthy caloric deficit, and I always lose the willpower after a few days”

“Can you do both intense cardio and weight training on the same day and if so, how much time should you space them apart”

The Power of Creatine 😝

Here’s a nugget for today

Drink Black Coffee

Why?

1. Increased Alertness - make you more alert and focused

2. Enhanced Physical Performance - improve physical performance during exercise

3. Antioxidant Source - contains antioxidants

4. Mood Improvement - has mood-lifting effect and lower depression risk

5. Improved Cognitive Function - lead to better cognitive function

6. Weight Management - help suppress appetite and boost metabolism for weight management

I personally take 7-8 cups of coffee a day 🤓 no time to be tired, let’s go -

STAY SHARP!

Try this method of training to get Stronger in the gym

Here’s a few tips on how to execute it:

1. Do 3-4 Warms Up set first

Warm Ups are not working sets. Keep your warm ups low reps (3-5 reps) and slowly increased until you’re close to the heaviest weight

2. Rest 3-5 minutes before the next heavy set

Strength training requires a solid focus and should not be rushed, doing the opposite can lead to potential injury

3. Get a someone to help you if you’re not confident

Breaking through new PRs often require some form of support from someone, so be sure to get it before doing the heaviest weight!

Stay Sharp & get strong 💪

#AlexChee #Fitness #Tips #Transformation

Only got 30 min to workout? Do this

Here are 3 more tips:

1. Lift Weights > Cardio for Muscle Building & Fat Loss

The goal is to improve strength & hypertrophy, so combining these exercises for a quick 30 min is 5x more effective than do 30 min cardio

2. Do a Giant Set

This means it’s a playlist of exercises, and you don’t rest between exercises, you move on to the next immediately after completing each exercises! You can rest for 1 min MAX after completing all the exercises

3. Do at your own pace, but make it challenging

Don’t follow mine if it’s too hard, go for lesser reps or rest slightly longer. This is a basic standard I do for myself in order to maximise my time & effort, so find yours and do what feels right

Stay sharp AC Fam!

How to diet in a Food court 🇲🇾

Here are 3 of my best tips:

1. Go for Grilled or Steam Protein choices

These type are calorie friendly (which means it doesn’t have too much fat or carbs) and is the best choice for dieting

2. When ordering, request to separate the sauce

Most people don’t know this but most sauces are 15-20% of the calories, so just to be safe, to separate the sauce or lessen the volume of it

3. Don’t waste your calories on drinks

Unless you’re really active and burn tons of calories, go straight for water or drinks w/o sugar

Hope this helps some of you!

Stay Sharp AC FAM!

#AlexChee #Lifestyle #Tips #Fitness