Thursday, November 29, 2007

Rehabilitation with Stretching

 


 


Stretching is one of the most neglected aspects for improving our overall fitness, preventing injuries and during rehabilitation.

Today, we shall look at how an activity so simple can help us go a long way in our quest to a healthier and fitter body during time of rehabilitation.

During the rehabilitation process, choosing the right type of stretching will have a tremendous effect on the speed of your recovery, while choosing the wrong type could lead to further injury and a very slow recovery.
The recovery process of a soft tissue injury can be broken down into a number of phases and it’s important that the right type of stretching be employed for each phase.

The First 72 Hours, without a doubt, the most effective, initial treatment for soft tissue injury is the R.I.C.E.R. regime. This involves the application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment.
Where the R.I.C.E.R. regime has been used immediately after the occurrence of an injury, it has been shown to significantly reduce recovery time.

R.I.C.E.R. forms the first, and perhaps most important stage of injury rehabilitation, providing the early base for the complete recovery of injury.

However, during this phase of the rehabilitation process NO STRETCHING should be used at all. This is not the time to start stretching. Concentrate on the R.I.C.E.R. regime and avoid all stretching or any activity that puts stress on the injured area. Stretching during this early stage of the rehabilitation process will only cause more damage to the injured tissues. Avoid stretching during the first 72 hours.
After the first 72 hours most of the initial swelling will have subsided and you can start with some gentle active rehabilitation techniques. The most effective treatment at this stage is the use of heat and massage, but including light, gentle static and passive stretching exercises after your heat and massage treatment will help to dramatically speed up the recovery process. So what is static and passive stretching?

  • Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Both the opposing muscle group and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the stretched muscle group. At this point the position is held or maintained to allow the muscles to lengthen.
  • Passive stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous. Therefore it is very important that any apparatus used is both solid and stable. When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose your partner carefully, they must be responsible for your safety while stretching.

The important point to remember during this phase of the rehabilitation process is light, gentle stretching. Never do any activity that hurts injured area. Of course you may feel some discomfort, but never push yourself to the point where you’re feeling pain. Be very careful with any activity you do. Pain is the warning sign; don’t ignore it.
After about 5 weeks of rest, the next phase will be to regain all the fitness components that were lost as a result of the injury. Flexibility, strength, power, muscular endurance, balance, and co-ordination will be the primary focus.
Stay with the static and passive stretching exercises as mentioned above, but also include PNF Stretching.

  • PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.

Once you’re over your injury and have started to regain the fitness components that were lost during the injury process, it’s time to focus on making the injured area stronger and more flexible that it was before the injury occurred. To do this, the best types of stretches to use are dynamic and active stretching exercises.

  • Dynamic stretching uses a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.
  • Active stretching is performed without any aid or assistance from an external force. This form of stretching involves using only the strength of your opposing muscles to generate a stretch within the targeted muscle group. The contraction of the opposing muscles helps to relax the stretched muscles. A classic example of an active stretch is one where an individual raises one leg straight out in front as high as possible and then maintains that position with out any assistance from a partner or object.

Make stretching a definitive part of your fitness regime and habit and you’ll go a long way, achieving your fitness goals with a lower risk of getting injured.


Till I write again, have a great day ahead!


Yours in sports & fitness,
Albert
 berdytan@singnet.com.sg
+6591110270

Posted by Albert Tan at 02:30:16 | Permalink | Comments Off

Sunday, November 25, 2007

Raise and Shine!

I am a morning person and love to exercise in the morning.
 
This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to wake up early in the morning without the help of an alarm clock. It’s always great to see cheerful folks who rise effortlessly at dawn to go after that proverbial worm.
 
So those who know me best are not surprise to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 am.
 
I have since discovered that there are some very good benefits to exercise in the morning—so I’ll share with you my “Top 8 Reasons” for getting up early to get moving:
 

  1. Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
     
  2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
     
  3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
     
  4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
     
  5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:   a) Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days. b) Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you’re sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.


  1.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.

    7.   People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
 
     8.   Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family or work life. 


Don’t find anymore excuses. Sleep early, wake-up early and exercise before you get on with your other priorities.


Feel free to contact me should you need any other information.


Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Posted by Albert Tan at 11:04:26 | Permalink | Comments Off

Best gift for yourself.

Think you’re too old to start a strength training program? Think again! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.

Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.

So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:

  • Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, walk up a flight of stairs without panting…..the list goes on and on!
  • Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
  • Builds muscle strength: Adults lose between 3 and 5 kg of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
  • Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Consistent strength training can increase bone density and prevent osteoporosis.
  • Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to work more efficiently.
  • Increases calorie burn: Strength training increases the overall body’s metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
  • Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

Time spent on strength training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:

  • Start by strength training 2 times per week, building up to 3 times per week for more of a challenge. Make sure you have at least one day of rest in between each session.
  • Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back). Ensuring that the body is worked in a balanced manner.
  • Start with one set of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 2 and then 3 sets. Always be mindful of technique of each movement.
  • As you add additional sets, rest 30 sec to 1min between each set.
  • Never hold your breath during the exercises. You may black out and collapse if you hold your breath while exercising.
  • Always warm up before and stretch before and after each session.
  • Pay attention to proper form and technique, as they are the most important factor for injury prevention and producing results.
  • When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
  • Strength training should never be painful! If you experience pain, stop the exercise immediately.

No matter what your age, you have a lot to gain from regular strength training. Just remember to consult your doctor before starting any exercise program.

 

Let me know if you would like to find out more about starting a fitness program customized to your needs.

 

Have a great week ahead.

 

Yours in sports & fitness,
Albert
 berdytan@singnet.com.sg
+65 91110270

Posted by Albert Tan at 09:55:26 | Permalink | Comments Off

Thursday, November 22, 2007

Don’t be discouraged.


Having some great ideas for packing a healthy, filling, and tasty lunch is not always enough. Some days, packing your own meal isn’t an option. When you’re not able to do it, don’t let that excuse derail your healthy diet! Instead, make smart choices:

  • If your only option is fast food, pick a broiled chicken breast sandwich, but skip the high-fat sauces. Or, try the salad bar, but keep portions of dressing, cheese, and high-fat meats (like pepperoni) under control. Limit mayonnaise salads, including coleslaw, potato, egg and chicken salads. Beware of all-you-can-eat “deals” that will sabotage your hard-won healthy eating habits.
  • For appetizers, avoid the crispy, creamy, and cheesy, and go for to broth-based soups or fresh fruit cups. Better yet, pick a healthy appetizer (a thin-crust veggie pizza, for example) as your entrée.
  • In choosing an entrée, look for keywords: grilled, steamed, poached, and broiled. Order with special instructions such as light on the sauces or butter, sauce on the side (so you can control the portions), or simply no sauce. “Cajun” or “blackened” items usually make good choices, because they are spicy, but low in fat.
  • Keep portion sizes realistic. You may even find it helpful to ask for a take away box with your order so that you can divide your food immediately after it comes, thus avoiding the temptation to continue nibbling after you’re full.

If you must, hit the gym or go for a run afterwards to make yourself feel less guilty.

At the end of the day, don’t be too harsh on yourself. Cos changes in our bodies takes time, have faith, stick to your program and you’ll reach your goal in no time.

Feel free to talk to me should you need any advice on reaching your fitness goals.

Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+6591110270

Posted by Albert Tan at 11:11:24 | Permalink | Comments Off

Wednesday, November 21, 2007

Post-season EZ track training for Rugby players:

Here are some easy to follow drills that requires minimum props and equipments to execute.

 

Option A – Speed & Power

 

1)       5 X 30m striding pace (70% max with 30sec interval)
2)       5 X 50m sprinting pace (100% max with 3min interval)
3)       5 X 10m(stride)-30m(sprint)-10m(stride) (3min interval)

 

Stride (10m)          Sprint (30m)                 Stride (10m)

 

———–à———————————-à———-

 

4)       5 X 10m(sprint)-30m(stride)-30m(sprint) (3min interval)

 

Sprint (10m)             Stride (30m)                                   Sprint(30m)

 

———-à———————————–à——————————————

 

Option B – Speed & Endurance

 

1)       5 X 50m striding pace (70% max with 30sec interval)
2)       5 X 400m striding pace (80% max with 5min interval)
3)       10 X 50m sprinting pace (100% max with 5min interval)

 

Option C – Endurance and Stamina

 

1)       1 X 1.6km jog (50% max)
2)       5 X 50m striding pace (70% max with 30sec interval)
3)       1 X 1.6km jog (50% max)
4)       5 X 50m striding pace (70% max with 30sec interval)
5)       1 X 1.6km jog (50% max)

 

Option D - Fartlek Training 

 

1)  Warm up with a steady jog for 10 minutes 
 2)  Run hard, for 75 seconds
 3)  Jog for 150 seconds 
 4)  Run hard for 60 seconds 
 5)  Jog for 120 seconds
 6)  Repeat point (2), (3), (4) & (5) for 4 times
7)  Cool down at a steady pace for 10 minutes

 


 

Remember to warm-up and cool-down adquately before and after each session.

Have fun!

yours in sports & fitness,
Albert.

berdytan@singnet.com.sg

+65 91110270

Posted by Albert Tan at 07:52:06 | Permalink | Comments Off

Off to a flying start.

Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll achieve your desired fitness goals. There are also some things you should avoid to ensure you stay on the path to fitness and positive lifestyle chabge. Here are some key points that will help you:

Do’s

• Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.

• Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.

• Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.

• Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.

• Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.

• Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini dark chocolate instead of the whole candy bar.

• Always stretch before and after your exercise routine.

• Don’t over do it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.

• Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to drop out.

•Work out with a professional trainer, this is the sure way to success.

• Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’ts

• Over-train. Your body needs time to recover in between workouts.

• Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.

• Skip stretching.

• Set unrealistic goals. A healthy rate of weight loss is about 1kg per week. If you have 25kg to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.

• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.

• Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.

• Give up. Consider talking to a professional fitness trainer in times of discouragement.

• Forget to reward yourself on occasion.

“It is time for us all to stand and cheer for the doer, the achiever - the one who recognizes the challenge and does something about it.” - Vince Lombardi

Till we speak again. Have a great day ahead.

Yours in sports & fitness,

Albert Tan

berdytan@singnet.com.sg

+65 91110270

Posted by Albert Tan at 07:39:31 | Permalink | Comments Off

Tuesday, November 20, 2007

Goal Setting Strategies.


 
1.  Start Small
The one most common mistake people make is pushing the accelerator too soon. You can’t lose 10 kg in a week. But you can lose one. Be realistic and break down your long term goal into many little short term goals leading to the primary long term goal.

2.  Write It On Paper
Whether setting your first goals, tracking daily progress, or expressing your deepest thoughts, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.

3.  Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
 
 4.  Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
 
5.  Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6.  Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7.  Come Out of Seclusion
Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure. Join a focus group and meet people of common interest and goals.
 
8.  Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your achievements no matter how small (rather than ignoring your accomplishments) when you succeed.

9.  Trust Your Plan
You’ll experience ups and downs, and frustrating moments that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10.    Have Fun!!!
Who says getting healthy has to be a chore, a burden to be endured or suffered through? This is an exciting adventure of self-discovery and building a meaningful life. Have FUN!


Set your goals today and if you need any help, you can always email me at berdytan@singnet.com.sg or call me at +65 91110270.

Catch up with you soon.

Yours in sports & fitness,

Albert

Posted by Albert Tan at 15:34:46 | Permalink | Comments Off

Fight On!

No matter how many obstacles you run into, what matters is that you’re able to overcome each of them.

A mistake people make when trying to get healthier is that when they fall off a bit or something happens, they think they “have to start over”. Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You’re still ahead of where you were before, far beyond the starting line.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may still win the game. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for big disappointments and guilt.

Guilt can be debilitating to your healthy habits. When you mess up (or even when things are messed up for you), it’s natural to feel guilty. At that point, you have a choice: to let that guilt plummet you into a cycle that could spit you out worse off than before, or to accept the step back and say “where do I go from here?” Of course, consistent success is still something to strive for. You don’t want a never ending roller-coaster cycle that goes up and down. You should always work hard to keep those steps back from happening. But it helps to be prepared with a plan and a positive attitude for when they do happen.

You might want to look at your current program and see why it’s allowing those landmines to stick around. Use it as a learning process. Ask how you can keep that misstep from happening again.

• Take a walk in the park to clear your head.
• Take a break if you think you’re trying too hard.
• Return to the basics. Are you making it too complicated and tough on yourself?
• Plan ahead for irregularities in your schedule, pack healthy snacks.
• Stay aware of what you’re doing. • Remind yourself of your success so far when you need a boost.

Unlike people who run 10km today because they should have run two yesterday, staying in the game doesn’t necessarily mean doing a lot more to make up for a blunder.

Just make a commitment to do things as right as possible as much as you can.

Have a great day ahead!!! Catch up with you soon.

Yours in sports & fitness,

Albert

berdytan@singnet.com.sg

+65 91110270

Posted by Albert Tan at 01:29:53 | Permalink | Comments Off

Friday, November 16, 2007

It’s not the food. It’s You!!!

Have you ever found yourself in front of an open fridge and didn’t know how you got there in the first place? Ever looked down and saw your hand in a bag of chips and wondered why? Ever had your lunch break roll around and realized you had absolutely no idea what you were going to eat?

These are all perfect – and common – examples of not eating on purpose. It sounds like a basic habit, but it’s rarely a habit that people truly follow. Not paying attention to your eating, or eating for the wrong reasons, can sabotage momentum, leaving you confused, and ruin any progress you’ve made on the scale in your quest for a healthier and fitter body. The really frustrating part is that you may not even know you’re doing it.

Emotional eating is a problem for a lot of people. Mindless eating may actually be worse. In general about 33% of people eat most often when they’re bored and only 13% eat most often at the more appropriate time: when they’re hungry.

We’re surrounded by eat-for-tainment options especially in Singapore , where eating becomes a leisure activity. Weddings, themed restaurants, dinner theaters, ceremonies, receptions, reunions, parties – wherever there’s food, there’s people. It’s easy to see why aimless eating is so common.

It’s time to wake up from being a food zombie. Take control of your eating habits and here are some tactics you can use to adopt this habit:
 
Stop skipping meals
A regular eating routine keeps you balanced and helps you digest food more efficiently. Plus it helps eliminate starve & binge cycle many dieters suffer throughout the day.

Eat only when hungry
Not when you’re bored, sad, nervous, angry, upset or stressed. If you’re at a party with an appetizer buffet, socialize on the other side of the room, so you don’t habitually graze while talking. Listen to your body, not your mind or emotions.

Cut back on late night snacking
Prime time for television is also prime time for calorie-heavy comfort foods. Snacking at night is often another example of eating to relax or as something to do.

Plan for snacks
If you’re going to get the munchies – and you will – you might as well make the best of it. Keep raisins, carrot sticks, granola bars, and other healthy snacks within arms’ reach wherever you are.

Have a purposeful eating environment
This is especially important at home. Choose a regular time and place for your meals. Cut out distractions, take a little extra time preparing and pay attention to your meal. Don’t eat over the counter, while watching TV or while on the phone.

 

By paying more attention to what and how you’re eating, you’ll not only have more control over what goes in your mouth, but you’ll also notice how often you previously ate and didn’t even realize it. The best part is that you’ll naturally start to make better choices, coupled with regular fun & save physical activities and you’ll be healthy, fit & in great shape in no time.

 

Talk to me if you need any other information on strategies to become healthier and fitter.

 

Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Posted by Albert Tan at 03:13:32 | Permalink | No Comments »

Wednesday, November 14, 2007

Stick to it!

You’ve got a lifestyle with its own routine, a regular way of doing things. Part of you is comfortable with it. Any change to that status quo and those routines, no matter how small, takes mental alertness. If your new goals and new habits aren’t kept top of mind, you can sink back into those old routines without even realizing it.

It’s easy to be focused in the first couple of weeks. It’s also easy to get distracted or discouraged before your new healthy habits take root. Some days in your dieting future, it’ll be tough. You’ll search desperately for a single reason to close the fridge, a good excuse to lace up those gym shoes. Just something, anything to get you through the day with your diet and confidence intact without have to drag yourself to take action.

If you could just bottle up that freshness, enthusiasm and momentum, and take a swig from that magical bottle whenever you wanted, the temptation to give in or forget wouldn’t be a problem. You can do the next best thing by regularly reminding yourself of what you need to do and why.

 

Your goals are competing for brain space with phone numbers, sports scores, secretaries’ names, favorite songs, kids’ birthdays and bad jokes. And your goals don’t always get the attention and priority.

To stay consistently long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what you’ll be doing with your weight loss. A picture of your kids, your old dashing picture, the new dress you want to wear, a sport that you would love to pick up again.

Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! You’re doing something good for yourself, your loved ones and your future. Don’t waste any opportunity to remind yourself of that fact and congratulate yourself on progress.

 

Good luck and have fun! Feel free to contact me at berdytan@singnet.com.sg or call me at +65 91110270 should you need any other clarification.

 

Yours in sports & fitness,

Albert

Posted by Albert Tan at 16:22:59 | Permalink | Comments Off