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Pinned General Discussion

I'm A Personal Trainer Enthusiastic About Pilates & Bootcamps, And An Ambassador For BrocnBells.com. AMA!

Posted by

Wany Misban profile picture
Wany Misban
VIP 9 days & 20h ago


Hello, DxD community! I’m Wany Misban, a personal trainer from Singapore. I’ll be replying to all your comments on Thursday, 11 April 2019, at 5:00pm. 

My area of interest is in Fitness and Wellness, with expertise in Pilates and bootcamps. I have 10 years of experience in the fitness industry.

I am an ambassador for BrocnBells.com, which is a social platform where you can meet health and fitness buddies in Singapore. BrocnBells.com enables you to find people with common sports and fitness interests to work out, hang out, and eat well with, even if you are travelling overseas.

I am also with UFIT Singapore and a Nike Master Trainer.

Leave a comment below to ask me anything related to exercise, working out, and fitness routines, e.g.:

 • How to start exercising
 • How to find a workout buddy or accountability partner
 • My favourite workout activities in Singapore
 • How to stay safe while trying different sports
 • My favourite healthy cafes and hangouts in Singapore

Comments (13)
Xin Tian  profile picture
Xin Tian
VIP 9 days & 4h ago

Hi everyone, I'm Xin Tian, DxD's editor. I will be moderating this Ask Me Anything (AMA) chat.

Wany will be coming on live on Thursday, 11 April 2019, from 5:00pm to 6:00pm to answer all your questions. Feel free to start leaving your questions and comments for Wany below!

Thank you, Wany, for joining us in this AMA session!

As a fitness trainer, you probably have seen people from all backgrounds and fitness levels start training in a new sport, class, or routine for the first time. In your experience, what are some of their common reasons for starting a new fitness plan? Do you see a lot of people starting a new routine during major life events e.g. a wedding?

For your students who truly commit to a fitness routine, say, six months or more down the road, what keeps them going?

Wany Misban profile picture
Wany Misban
VIP 7 days & 11h ago
Hi Xin Tian! Thanks for having me here! 


I do see a number of people starting their fitness journey with an event in mind - their wedding, or someone else’s wedding too. Most people start with the motivation of losing weight and that in itself may have various motivations behind it - for health reasons (to reduce knee pains, lower blood pressure, or to sleep better), to look good or to feel great. 

Many people continue to work out when they notice results and once again this may vary to each individual. Most times, they quickly notice that they have a bit more energy to last the day, they sleep more peacefully, or they start to feel stronger or less tired during their workouts. It’s the little things that go a long way.

Eventually, with time, they will keep to the regime if they see the results that they want. Having a circle of friends or workout buddies also helps as you get to egg each other on and even notice the progress of each other’s fitness levels. 

Xin Tian  profile picture
Xin Tian
VIP 7 days & 10h ago

Thank you Wany for joining us today for the AMA!

Learn more about Wany in her interview on BrocnBells.com, and check out their upcoming fitness events happening frequently each month.

Wishing everyone a great weekend soon and many enjoyable and safe workouts ahead -- however intensive, long, or short they are!

Cassie
8 days & 11h ago

Hello Wany! Thanks for doing this AMA! 

I do not have a lot of time to exercise but I know I should. Are there some simple, unintrusive workouts I can do on the MRT or bus to and from work? 

Thank you!

Wany Misban profile picture
Wany Misban
VIP 7 days & 11h ago
Hi Cassie! 


Use whatever you have as a tool. If you’re one who carries a bag around (heavy handbag or a backpack), you can use it for some bicep curls. Keep it to 5-10 reps if you don’t want people to notice what you’re doing on the train or the platform 😉 Otherwise, get some squats or even leg stretches in while waiting for your transport to arrive. 

Some of the things I have done, partly because I’m lucky to be in my workout gear all the time, are squat holds while on the train. It’s a great mobility exercise! 

There are also breathing exercises that you can do that can help you connect and activate your deep core muscles as you sit on either the bus or the train. 

But my biggest tip is actually in taking the stairs instead of the escalators, and dropping off one stop before your intended destination so you can get more steps in your day. 

Joe
8 days & 10h ago
Hello Wany! I gym regularly and keep pulling my muscles because I don't warm up enough. Oops.

What are some ways in which I can stick to a warmup routine?

What are some good muscle warmup exercises that I may be forgetting to do?

Thank you!
Wany Misban profile picture
Wany Misban
VIP 7 days & 11h ago
Hi Joe! 

It’s good to hear that you are working out at the gym regularly! It’s hard for me to recommend you what the exact warm ups should be as it is dependent on the type of workout you do & which muscles you keep pulling.

The ideal scenario is to have a warmup that is specific to the movements you train to avoid repeated injuries. But truth be told, your cool-down stretches are just as important!

A generic warm up you can do is a 5-10 minute jog on the treadmill/elliptical/tower with a 60-70% effort to bring the heart rate up. I would usually do some dynamic stretches too before starting a proper workout.

1) Dynamic quad stretches

2) Tin soldiers

3) Hip cradles 

4) Hip openers

5) Inchworm 

6) Dynamic Runner stretches 

If you are doing a strength workout e.g. heavy squats, deadlifts, I would highly recommend foam rolling the body first, especially parts of the body that you’re going to use most during the workout. Feel free to foam roll even if you’re not doing a strength workout though! I personally find it extremely helpful to get the body into full range of movement. 

Let me know what exactly you tend to pull most often & I can help you specifically & better :)

Chan
7 days & 19h ago

Hello! I am 70 years old. I do simple stretching daily. Being a retiree, walking between 5000-7000 steps is sufficient for me. Must one hit the 10,000 steps daily? Especially for a 70+ year old? 

Thank you!

Wany Misban profile picture
Wany Misban
VIP 7 days & 10h ago
Hi Chan! 

10,000 steps is a rough guide, but it isn’t a strict rule to follow. The more movements you have in a day, the more calories you’re bound to use up. For someone your age, you’re doing pretty well!! Keep moving, Chan! 

Ellie
7 days & 11h ago

Hello Wany!

This is a weird question, but is there such a thing as "too much gymming"? 

Is it possible to overdo exercise to the point that it harms the body or the mind? E.g. getting obsessed with one's appearance and wanting to get more and more "ripped" even though one might be very healthy and look very fit. 

How often should one exercise so that it's "just right"?

Wany Misban profile picture
Wany Misban
VIP 7 days & 10h ago

Hi Ellie! 


Thanks for the great question! It’s not weird at all because it’s a familiar scenario. And the answer is yes, if you’re not competing. 

Looking great is a common goal for everyone, I believe. But what “looking good” or “looking fit” means to one person may differ to another.

At the end of the day, you need to know why you want to look a certain way. What is your motivation, but more importantly, WHY? 

I would recommend 5 days of training in a week with rest and also recovery days in between. The amount of time spent per session is rather important too. I’d rather you push hard for a quick 30-minute workout in a day than a 2-hour session at the gym. This recommendation is for the intermediate level of course!

If you’re a professional athlete, working out twice a day is a norm, but they get off-season periods too where trainings are lighter and less frequent. 

Polar Bear
7 days & 10h ago
Hi Wany, what is a good workout for someone who would like to grow taller? Is there even such a thing? Thanks!
River Goh
VIP 7 days & 10h ago
What are some of your favourite healthy cafes in Singapore? 

I find that a lot of people associate "healthy" with "plant-based", but in reality, vegetarian places tend to dump salt in their dishes to make it taste good, or fry or deep-fry their food, which is not necessarily making the food a healthier alternative to actual meat. I'm also not a huge fan of forking out ridiculous amounts of money for plain ol' salads. 

Where would you suggest? Thanks!

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