Ladies and gentlemen, welcome back to another episode of Couple of Nukes. As always, I'm your host, Mr. Whiskey, and today we are bringing you, of course, still mental health, but we're going to take a little pivot to the physical fitness and the physical health side of things. They play hand in hand with one another, mental health and physical health, and today we're going to talk about that journey with our guest.
She is an amazing woman. She is in Malaysia right now, on the other side of the planet, so. A round of applause to her for waking up early and doing this. So I actually had, it's funny this morning I woke up very early to be on a podcast in India. So, you know, so life as a podcaster, we wake up and answer the call to another country whenever it's time.
But Ms. Tien Wong is here. She answered the call to podcast and to give y'all some great advice. On physical fitness and health as well as share her story, which is very inspiring. So Ms. Wong, would you please tell us a little bit about yourself? Thank you, Mr. Risky. I'm honored to be here. Thank you for having me.
And I'm so excited. And yeah so, so yeah I'm I'm a fitness coach. I help ladies to get in our class bigger getting lean and healthy and looking great. And feeling confident. So, so what I what I have right now for myself I actually struggled with body image issue growing up.
I was skinny, really skinny growing up. And as a result of that, I was target for bullying. So people would always laugh at me for the way I look so that didn't feel good, right? It went all the way up to when I started working, right? And just out of the blue, one day some, one of my colleagues he decided to crack a joke saying that I can't believe that you have a boyfriend is he a dog?
And only a dog can like bones, right? So, so that really got me upset and that kind of also triggered me going into a vicious cycle of eating a lot, trying to gain some weight and feeling guilty and not eating as well. That wasn't a very good place for me because that didn't feel good and I didn't get anywhere doing that, right?
And so I was also unhealthy, right? At that time being skinny and having a stick figure and all of that. One thing is doesn't feel good because it gets attention from people. For they would laugh. And as they say things about that, and on the other hand, other people would also say that, hey you know, I, I wish I can have ability like you not being able to put on weight, right?
So, so there are 2 kind of contrast, right? But in actual fact is that I wasn't healthy, right? Even though I was skinny, right? People were, we were always being told that being overweight is not healthy, but on the other side of the scale is also not. So. So, I was weak as in like an immune system, right?
I would fall sick very often. And I didn't also have a good endurance or stamina, right? So one day I found that I was breathless trying to climb up one floor high to where I sit in my office, right? And that was the time that I, Started going into the gym and try to make something to do something different about my life, right?
Because I still have a long way to go in my life, and that is not how I want to live my life anymore. So, I started working out and trying to eat healthy based on what I read and what I learned from from others and as well as Google, right? So, so that got me down to a point where I started exploring, exploring weightlifting because long story short, I was doing a lot of cardio and, and didn't go anywhere.
Right. So, I started to explore lifting weights because that was the one thing that I haven't looked into it yet. So, I got in there and I realized that it can not only make me feel stronger and also it makes a much more impact in, in terms of my health, right? So I realized that I need to learn about how to train properly and also eat properly so that I can I can achieve a better physique, right?
Because obviously I was working out a lot and I also would like to look like someone who works out. So, so that got me down to a lot of training attending conferences. Process and taking certifications. Right. And all the way, I started working with my coach that I, I started seeing a lot of results.
And right now I am helping ladies to get to where they want to go without feeling stuck, overwhelmed, you know, confused, because we have so much, so, so much information out there. And that is so confusing. And we, we tend to do things that we thought is right. It never is not something that is suitable for us.
So, yeah, that's why I'm here. Right. And Tien, I find it very interesting that you were bullied for being skinny because traditionally, and even nowadays, I know there's been some changes in society, but traditionally a woman's worth in terms of skinniness was kind of the skinnier, the better. Especially with women.
I know you and I have talked about my past a bit and how for men, it was, if you were skinny, you were bullied because you know, you weren't a real man. You weren't strong because that was associated with men needing to protect and provide and be strong, but traditionally women were, you know, they were, people wanted them to be skinny, you know, people really liked skinny women.
So I find it very interesting in terms of, of irony almost that you were bullied for being skinny. So what exactly were people. Saying to you and bothering you about your weight and was it mainly men or women? I went to an all girls school. Okay. Right. I think that explains it. I think typically it'll be women making fun of each other's weights and being picky like that.
Cause I, I was going to say, like I said, traditionally, I, I've never seen a man, you know, really say that a woman is too skinny. I know nowadays there are some men who like women who are on the heavier side. So maybe, but it makes more sense if it was other women. Bowling you and I think a lot of that had to do with their own self consciousness about their weight I think if anything they were probably jealous of your weight.
Yeah. Yeah Being small and skinny is also an easy target as I end up weak and all that. So that becomes a very easy target not only for my peers and Teachers as well, right? You get picked on for just anything because of your weight You're just easy. And and it's just like, I call it who, who made that comment to me at work was the man, right?
He, he didn't like he didn't like girls, women too skinny. So he thinks he is, he thinks that women should be. Having more muscles on them. Right. So yeah, I mean, yeah. Different types of men. So yeah, you can't, you can't please everyone. and, you know, so it's, it's interesting. If you don't mind me asking, are you short as well as, as skinny, were you short growing up as well?
Yes, I was. I was, I, I, I wasn't tall growing up. I only got taller when I was late in my teens. So, yes, being small and short and also skinny. Good combination. Yeah. And so you talked about how you turn this around when you reach that moment of recognizing unhealthiness in your body. And so one thing I want to talk about since we're on the topic of body image is you said you help women achieve the hourglass figure, what are your opinions on that?
Are you helping them achieve it with a healthy mindset? Because there are a lot of women who chase after that with a unhealthy mindset because they want to appease people. They're doing it not for themselves, but for others, especially for social media and due to the influence of social media. So as part of your training, helping them, you know, kind of.
Want that body for themselves to feel confident in themselves and to love themselves and for their health rather than for the attraction of others. Is that something that's kind of part of your training? Yes, definitely. So, so I talked about hourglass is not just for the figure in actual fact, hourglass means a lot, a lot more than figure to me.
So it's a shape that obviously many women want, we all want that, right? Hourglass to me is not just shape, it's a, you know, hourglass in actual fact is a, is a device that measures time. Right. It's a device. Right. Right. So in an hourglass, there's sand that it will drops down to the other end.
Right. So to me, it's like, it's an effort, every, every image, imagine every single grain of sand that drops to the other side is your effort, right? You need to be putting in effort to do that. And as far as the right mindset, right. So, so my set is really, really important because you need to be doing this for yourself.
Right. Otherwise it will not stick, right. And, and, and it's something that is worth worth your, your effort because because you're, you're doing all of this for yourself and your own happiness and you're living your life. Right, which is why going back to hourglass is that hourglass is also like, a symbol of when we see that on the, on the website, when it's like loading, it means wait, right?
So like, wouldn't you agree that everything that is good in life is worth waiting for and worth looking for? For sure. And it takes time. Right. So this is why I love that hourglass, not just for the shape and for the whole of its the whole of it. Right. So, so it takes time. It takes effort and you need to wait for it and be patient.
For me I teach my girls value. Right. In my program I talk about love a lot, right? The world needs love, right? It does. Yes. And I, if I could go a little bit deeper about what love means for me and my clients, right? Is that so we spell love L O V E, right? L would be listen, right? We need to be listening to our body and our mind, our spirit, right?
Not just our body because our body, mind, and spirits are connected. What we think in our mind will manifest and reflect, you know, on our body external. So, so, if, if we are not thinking good thoughts negative, we are, we are thinking something negative, right? It'll ultimately reflect outside, right?
We, we are more we feel depressed, down, anxious, all of that, right? And and if we are not healthy, right, our body will tell us, right? We are in pain. We don't feel well. We need to be listening to that and in tune so that we give our body what it makes. Right. So this is listening part and everybody's different.
Right. So, so there's no one size fits all solution for everybody. We need to be, we need to be very effective at picking up the science. What are we thinking? What are we feeling? And what do we really want in life? So, right. Listen, and O is for optimize, right? And as you have mentioned earlier is that women tend to do a lot.
Like, going to the extremes trying to get into shape, right? Either not eating at all, right, starving themselves. And training a lot, too much cardio, too much training, too much work, all of that, right. Trying to get in shape. So, optimize right here. The idea is that you train it, you train optimally, right.
You don't have to train 10 hours a week or a full seven days. All of that. You need to be resting. You need to be training just enough so that you give. Your body, the stimulus that it needs. To lose fat, build muscles, look good, feel good, just enough, eating enough as well, right? I know I know a lot of ladies like to eat a lot of salads, right?
They seem to think that salads are the feminine food. The miracle pill, yeah. Yeah, so, so that's, greens are good, but too much of it is also not good, right? It can cause constipation. If you don't do well with that, you get bloated, right? So, so greens are important, but it's not the whole part of the equation when it comes to eating.
Right. And we definitely under eat protein, right? So, women tends to think that eating more meat will make them bulky like men, but in actual fact, it's not, right? We need that for, for us, obviously, for building muscles, not just, not just that for hormonal balance, right? We need all of that building blocks for our for these functions.
Thanks. Hormones, enzymes, all of it, and even hair, right? We need protein for that. So, so yeah, overall health and immunity also, right. So we need to be eating optimally, right. And resting as well. Like we need a lot of sleep, eight hours at least a day, right? So good quality sleeps it's not something being emphasized on because Nowadays we are busy and we tend to de prioritize sleep, sleep less so that we can be more productive.
So all of that all of these needs to be optimized and doing just enough, right? Not too much, not too little, finding a balance, right? That's all optimized. So V is for value. Value is so, so important because this is what we base our decisions on, right? As you have mentioned we need to be doing this for ourselves first and foremost, because if we are basing this on to attract others we also need to be very careful of what we want to attract, right?
Yeah, yeah, that's for sure. Yep. So, so, so first and foremost, we need to know what our value is, right? For me, I value health a lot. I value myself, my time, my energy and my work, right? So I, I value good connections with with human. Right? I want to be attracting good people in my life. So, so I will be working on that, right?
I'll be basing the decisions based on these values that I have. For example, I value health, right? So the way I choose how to eat, the way I choose how to live my life, prioritizing, training, and sleeping, right? I will do that. I will base that on my values. Right. And the health, our, the health of our, you know, life as well, depends on the quality of our human that surrounds us, right?
They will, what, what they are saying to us, what they are talking about will influence how we think, right? And how we also behave. So, so I will be also choosing, um, people. That I put around me so that so that I know that I will be how to the higher standard in my life, right? Doing my best.
I know I'm demanded to show up as my best, right? Rather than on the other side. So I will be very aware of that. So I teach a lot about values. And in fact, in actual fact value is something I would go first deep on with my goals. To kind of, set the foundations, I would say that this is the foundation of our life, right?
Yes. Right. So, so important. So E is for Excel. So excelling in, in every single thing that we do in life, especially the small actions showing up in the gym, the train and how do we do our reps? One single rep, every single rep is. Important, right? It is not just going to the gym and just take the dumbbells and do the movement.
That's it, right? You need to be performing quality reps. So every single thing like in the training prepping meals, eating, sleeping on time sleeping enough. Reflecting upon our our routine how, how things go and how we can improve all of that, we need to be excelling in that these things, they seem so simple and small and unimportant, but in actual fact, they stack up upon each other that eventually gives us our results, right?
And it, you will not see the results. Overnight, right? It will, you will only see the result over the time as you progress. And, and one day, probably a few weeks down the road, a few months down the road as you take progress pictures. So in health, because we will see a difference on ourselves, right?
As you take the progress pictures and you look back, you will see how much difference you have made, right? Which is why going back to hourglass, you let the sand drop one grain after another. Just have patience and put in the effort. Right. And so there's a couple of things that you touched upon that I want to go back to.
The first being the attraction one, who are you attracting? That is an important thing, especially with a lot of these women will train to be more beautiful just to attract people. And it can bring about the wrong crowd, especially on social media. There's a lot of perversion and hate. But what I was going to say is the attracting people.
And not doing it for that reason, but doing it for yourself, people come and go in and out of her lives. And, you know, it doesn't matter how perfect a body you have, things happen in life where people just get torn apart regardless of that. But what you will always have is yourself. And what you will always need is your health.
And so I think it's really important to focus on yourself when it comes to working out and that's not selfish at all. But one of the things you said was patience. And I think that's a quality that a lot of people lack when it comes to the idea of physical fitness. We see it every year. I know every year around January, New Year comes, we see the gym gets, there's a, I don't know if it's still a big spike as it was back in the day, but there's typically a spike where people all sign up or do a free two week membership.
They're like, it's New Year's new me. I'm going to do it. And then you see a lot of them fade out and the issue is, as you said, people want it to be miraculous, where after a couple of days or a couple of weeks, they're seeing a lot of muscle growth, they're seeing a lot of weight loss. It can happen in certain cases, but it takes time.
As you said, you mentioned, you referenced the hourglass. It takes time and patience. And I think part of seeing those results is like you said, doing measurements or taking photos. Now, what I don't encourage people to do, I highly discourage this. I've read that it's pretty bad for you mentally is weighing yourself every single day.
You know, I know a lot of people do that and they, they just start tracking every day and they look for that progress every day. And if they don't have that day to day progress. They get frustrated. So I highly encourage once a week, you know, whatever, maybe even every three days, but I really wouldn't do it less than every five days or a week because, you know, you're not going to see that day to day progress, but if at the end of each week, you're taking a picture or the end of each month, and it's easier to see that progress over time compared to you're looking at yourself in the mirror every day, or at the scale every day, and you're looking for.
You get down to the point where you're, you're looking for a 0. 5 difference or a few pounds, it becomes obsessive and it can really frustrate your mindset. And when you believe you're not making progress, it actually becomes harder for you to make progress because you're getting frustrated. Your patience is going to be thinner.
You're going to go to the weight room and feel like, you know, I did that workout and I didn't lose weight. And then you either give up or TN. You mentioned one thing that we've talked about my show. In fact, shameless. Plug to my episode of Yayoi Komiyama. You can find that in the description below or here on YouTube if you're watching.
She talked about how she developed, she called it an exercise disorder where she was excessively working out. I've seen it in men as well who are trying to get muscular and they work out so excessively that they destroy their bodies, they get injured. You know, I think it's important, you mentioned, you, you called it optimizing.
And another way I want to say for everyone is, is balance. You talked a lot about balance in that, in our diet and our physical health. One thing you mentioned is people just focusing solely on cardio, or, I'll say, I'll be blunt, a lot of women focus solely on glutes, and they're not doing core or arms or anything else, they just want what they want.
And I'm not saying there's anything wrong with that, but I believe it's important to balance everything out. Like you said, not just doing cardio, and when you focus in solely on one thing, that tends to lead to excess. So I think it's important to balance cardio and lifting. And then when you're lifting, hit everything.
Tien, you and I were joking about leg day the other day, and I ended up actually doing leg day, because I usually skip that, and you know, it's not good. My I can lift more with my legs, but they're behind in terms of recovery, because if I go to the gym and I do an arm day, I'm fine. I did, I did that leg day for the first time in months.
I, you know, I had the jelly legs. I was sore. I was like, I gotta, I gotta keep up with it. And then I just want to circle back to the whole concept of the hourglass being symbolic as well as a body figure type. Tian, what inspired that? When did you come up with the idea of the hourglass transformation and all this symbology for it?
Was there a moment where you happened to see an hourglass or were you thinking about how you wanted to brand yourself or train like when did this hourglass idea come to you? Well, it was recently, recently, right? Fresh idea. Yes. Yes. Right. As I was yes. As you have mentioned it's part of my branding and I was having a deep thought about that.
Right. And I, I really liked our glass. Well, first and foremost, it's a shape that everybody likes every women likes. And to me, I, I, I sort of, have an, a moment of realization that, hey, you know, other class is not. Not just a shape, right? It's almost like, maybe like, higher power or God or universe create us like that just to tell us that, you know, hey, I'm Be patient, right?
We are, we are created in a, in a structure that allows us to have hourglass shape. Everybody, everybody can, can get that, right? It's, it's not, it's not something that is impossible or too extreme. We are created for that, right? It's just that in a modern day of life we, our lifestyle is not as healthy.
So, so that's why we put on weight. We, we don't take care of ourselves our hormonal balance go haywire. And that's why some women put on fat on lower body, they get a pear shaped profile instead. And and because of high stress, we put on a lot of weight as well especially at our midsection, like on our abs, lower belly.
So that's why we have the muffin pops and love handles, all of that, right? So it's more like to me that maybe it's a sign, right, that, that, you know, so our class happens to be something that tells time. It doesn't tell time, but it measures time, right? You know, how, like, it can be like half an hour, one hour, then you just flip it over.
So. We need to wait, right? You can't be flipping it all over. You cannot measure time like that, right? It doesn't work like that. So you need to be patient. So, so to me, it's it's a symbol of patience. Waiting, doing the right things, right? Just letting the sand drop and knowing that every single drop of that sand with the other side eventually stack up and and become something that that is significant for you, right?
And, so, yeah it's something that I, I reflected upon and I just realized that, hey, you know, it's a sign, probably it's a message from God universe that tells us that, hey, you, you don't want to, you want to get in somewhere in your life achieving the figure that you want, you need to be patient, you need to be putting in the effort and wait for it and making sure that the, yeah, Also, the effort that you put in is correct.
Right? So, so it's like, like, as the sand drops to the other side, right? The sand is your, it's a representation of your effort. Like, are you putting in the right effort? Right? So, like, for example, doing a lot of cardio, doing a lot of workout training on the glutes or just training abs. For thinking that more, doing more apps workout.
That's what I do. Yeah. Yeah. Yeah. Like it gives you six packs, right? As like, losing the belly fat just by, by doing a lot of apps. Right. All of that. Right. Are you putting in the right effort for you to drive forwards? Right. If you're not, then that, that, that grain actually just won't fall through to the other side.
Yeah. So you get, you get stuck, right? You don't get results, right? So you want to be making sure that every single cent that drops is the right size, optimized, right? So, yeah, I mean, as you've mentioned just now, right? A lot of people are going into this not knowing whether they are doing the right thing.
And I really don't blame them because because a lot of information is out there. Everybody is putting a lot of content out there, right? You, you, a lot of false information. There's a, there's a, I've seen a lot of information about certain types of workouts that, especially on social media, like Instagram and stuff.
There's a lot of information. And like, if you do this exercise, you'll have a huge butt the next day. Or if you do this, you'll get, you know, your eight pack next day. There's a lot of exercise misinformation out there which sets up false expectations, which. You know, hurts people's mindsets and breaks down their patience.
And it can also be dangerous, you know, working out is, is you can get injured. That's the reality of it. You can get injured, especially if you're trying these super workouts that you find on, on Tik TOK. And you're like, this is going to turn me into a supermodel by tomorrow. I just got to do this crazy regimen.
So a lot of information out there. Yes, you, you, you, it's also on the fingertips and if you ask chat GPT about whatever you get informations, right? But it is not being explained in the right context, right? Well, and also we are not taught about how to put things into the right context, right? And also questions.
The information that people are putting out, right? Definitely a lot of people are putting out false information about, like you said, do this 10 minutes at Flickr, you get six packs the next day. It's false information that is not being explained by a lot of people, right? So, so we need to be aware of this and and questions the information that are being put out there and what is the right context, right?
And like probably people who are saying that they have six packs, they have nice boots, they have a great figure, they're, they're talking about that. Right. And they could also be saying something like, oh heavyweights is better. You need to lift heavy to, to see results, but in actual fact, it's not being explained in a proper context.
As in like the weight that you carry should is subjective. Everybody's different. Five kilos to me feels differently than to you, right? We are different. And like you said, quality too, you know, some people say just bang out a hundred reps, but like you said, If each rep is not good quality, it's not going to help you at all.
Definitely. Yes. Right. If you're not feeling your reps, you're not lifting the right load, you're not putting your muscles under the right time, under tension. Right. So all of that, it affects, right? So, so it doesn't matter. You are working out two to three hours a day. You won't be seeing results, right?
In actual fact, that's too much, right? That's too much of a workout for a day in a single session as well. Right. If, if you're just doing this as a normal human being. Right. So, so you're, you're just tearing yourself, breaking yourself down in a, in a gym session, trying to lose weight or build muscles and just shoot yourself in the foot, right?
Exercise is supposed to be something that helps you to lose fat sculpt your body, build muscles. And you are breaking it down by working out too much. So, so that's where finding the balance, doing the right things, right? Having the right, uh, workout program, all of that that you can execute throughout the week by yourself, you know, and having the right accountability as well, right?
And the right knowledge to do that. So. We are, we are very emotionally invested in our, in ourselves, right? When we, when we're working out, when we started doing, hopping on, on this physical transformation journey, because we want to see results, like you said, stepping up on the scale. Looking at the numbers and and not seeing the numbers shift can really racks up our mind.
Right. And without someone else that will hold us accountable and explain to us why our weights are not shifting. Especially us for us women, right? We have cycles, menstrual cycles where we put on weight during the cycles. And if that's not being explained to us to a lot of women, actually they will think that they start to put on fat in actual fact that it's just water weight around the cycles that we will lose when the cycle comes.
So, so, so all of that can confuse and overwhelm us if we are tracking too much. Without knowing, without also knowing what the numbers mean, right? Sometimes if we are working out right, right? If we are putting on muscles, it's unrealistic to also expect the weight to go down in the scale. Yeah.
Right. Yeah. So, so a lot of women don't understand that. And they have An expectation to see the weight drop one kilos every single week persistently. I think it's also thanks to false information on on outside social media that claims to have this kind of results and, and not explaining these information in the right context, right?
It's a mix of that, that this was a a false, but the wrong expectation, right? Which is why I really emphasize on learning and understanding. Understanding what is happening to us, right? It is a, it is a journey of understanding our body, right? And what works for others, right? I would say what, whatever that is working for others will not apply to us, right?
Because we are not them. Yeah. Like I'm not you, right? The way I respond to certain food, certain exercise will not be the same as you. The weight that I carry will not be the same as you. You. Right. So we need to be understanding our body learning the right information. And only by, by that, right, we can execute our, our workout, our our nutrition and everything.
With more certainty, right. And that would help us to stick to our habits our routine and be more consistent because certainty is what we, what we want. When we try to achieve our goals. Would you agree on that? Yeah. Well, you know, it's funny you talked about the tracking a lot of numbers and not understanding what they mean because I recently had an episode and I encourage everyone to check it out 'cause it's directly related to this.
It was about the real reasons you can't sleep and. I want to bring that up for a couple of reasons. One of the things we talked about firstly was people were tracking all these different phases of sleep and all these numbers without the context of what they meant. And they just assumed that if they weren't getting a certain amount of this type of sleep that they weren't sleeping and vice versa, and they were getting stressed out over numbers that they didn't have in the proper context.
Like you said, the context can change numbers significantly, and I think it's important, like you said, women who are trying to lose weight, but are putting on muscle, which weighs more than fat, especially if you're gaining a lot more muscle and losing a lot more fat. They're going to see weight fluctuations that they don't expect.
If they're not prepared for that. What's also interesting is we were talking about how people nowadays are sleeping a lot less. You mentioned earlier that we live very busy lives and that we are cutting out sleep time to be more productive. When people decide to go on a fitness journey. A lot of times, they're cramming it into their schedule trying to find a time that works.
Typically they're going before or after their working hours or figuring something out that works. Or cutting into their sleeping time. The irony of it is that If you are not a physically active person and you switch to that lifestyle, initially, you're going to need even more sleep. But I think a lot of people, when it comes to working out, we talked a lot about patience and working out excessively.
We talked about, you know, not being patient enough to see the results. I think another factor of that is not wanting to rest. And that ties into the excessive working out or working out frequently. Like you mentioned earlier in episode seven days a week, people don't want to have a rest day. Or some people go two or three times in a day, you know, they just want to keep going, going, going.
And that goes, that ties back into the, if your gym sessions are reps, the quality rep, you can go to the gym three times a day, but if two of the times are slacking because you're tired or. What have you, you're not recovering properly. It's a waste of a gym session. If anything, it just increases the chance of injury.
So I think it's important, like you said, that people have patients, not just with the results, but with the rest. And it's ironic to think that, all right, the more. That I do less of the, the better results I'll have. It does seem ironic, but we need to rest and recover. And I think the issue is people will just want to cram this in.
And I think this goes with everything nowadays is that people are forcing themselves to do all this stuff, try to play all these roles and then they're not taking a time. But think about it. This is your physical health. I mean, that's something you want to invest into. And if you're, you're able to, you know, I know playing people who invest all this time into video games or drinking alcohol or doing X, Y, Z.
But when it comes to the gym, I don't have time for that, or I don't have the patience for that. You know, it's, it's, it's sad. Truly it is. So I think it's awesome that you incorporate the idea of the hourglass, because then as the women you're training are pursuing that every time they think about their ideal body, if it's an hourglass, they're going to remember what you taught, what the definition of love is to you and to them.
And Ms. Tien, while we're on the subject, for women who want to train under you, you know, where can they find you? I'm going to have all the links in the description below, but just for you to tell them about your Facebook and your other links. Well, you can find me on Facebook under Tien Wong, as well as Instagram Elias Tien Wong.
My, my real name is so, it's hard even for locals, people to, to pronounce my name. So I, I prefer to be right. So, so is Wong. But in I, because that, that name is already taken up, so it's like, Alliance Geek, Y-I-K-E-H-I-E-N-B-O-N-G. So, Instagram, Facebook I have a website ian fitness coach com.
That you can reach out to me. Via my email that is that is stated on my website. So again, ladies and gentlemen, that's T N T H I E N. The H is silent. Now, Ms. Tien, you know, we're talking about you helping these women achieve their goals, but where are you in life with your hourglass figure and your goals as far as physical health goes?
You know, have you achieved most of them? And what are you yet to achieve that you're currently striving for? T So, to me a great question, by the way. Yeah. Well, to me, I am happy where I am right now, right? Um, I'm really just moving on with my my routine, making sure that I'm maintaining it, right?
Because so, because I value health. Right. Ultimately what I'll achieve in life with health is that I want to be independent and strong when I'm 70, 80, 90. You know, I want, I want to be strong, independent, be able to walk, travel, fly to us and meet you there. Right. And we can have our arm wrestles.
Right. So I really want to do that. Right. And, and, you know, Muscles to me is an organ of longevity, right? It's something that we need to maintain, right? And it's not being spoken of really it's not being emphasized on that much, right? In modern days, especially in women that, and it's also being underlooked the importance of muscles.
It's ultimately what gives us strength, right? It holds our structure together. It holds our joints together, right? If we want to have healthy joints, we don't want to have back pain, shoulder pain, all of that. We need, we need to train our muscles, right? Make sure that it's strong and holds our joints and structure together.
Make sure that we can move, we can pick up our groceries, we can move our flowerpots. It wouldn't change a car tire, so, so we need that. And so ultimately for me is maintaining that and, and putting on muscles as I go, because as we age, both men and women, we are losing muscle mass, right? We will be breaking down more muscles as we age.
So if you're not doing that, if you're not active, you're not lifting weights, we are not sleeping, we are not eating well. We are not going to give the our body what it needs to maintain muscles. Right. And, um, the fact is that our body does not like to keep muscles. The first thing that it will break down is it will it's muscles.
I wish they did make my life easier. Yeah. So, so, so, we need to be maintaining that. Especially if you want to have the tone, look, it's muscles. It's what gives us the look. Muscles is what gives us the strength. Muscle is what gives us health, right? So, so I am maintaining that moving downward while looking great.
I've already done that. And I'm happy with what I have and just moving on and spreading my message about we need to be, how we need to be training and eating and sleeping, having great health for ourselves, especially, right? Teaching people how to love themselves. So, so that is that is my mission moving forward right now.
So, yeah, you know, you mentioned something, which I think is really important, which is being independent as we get older, especially into those more advanced years. And I remember seeing, I don't know if it was an, I think it was an ad. I can't remember, but it was a video of an older gentleman probably in his sixties or so was working out, working out.
They show the reason why was so he could pick up his granddaughter to put the star on top of the Christmas tree. And it was a beautiful, wholesome moment. But the reality is, like you're saying, we want to be able to do something like that. You know, to Or to carry the groceries. That's an important thing too.
I don't know about the change of car tenant. I'll call someone. I'm not doing that one. I'll call someone for that one. But like you said, being independent is so important. And something you have to keep working on. You know, more when you're older than now. Like you said, as you get older. I know once you get to like, I believe for men it's like mid forties, it's like, it's kind of exponential, you know, the rate of muscle loss.
So it's really important to maintain that. And that ties into, I know earlier we said, ladies and gentlemen, make sure you get your rest, but be consistent. So I know a lot of people who will go to the gym a few days a month or every random amount of few days. And yes, it's better than nothing, but then they're getting frustrated saying, I'm not seeing results, but you're not being consistent with it.
You know, you're going randomly expecting if I do a workout here and I work out there. Sure, your overall health is probably better than, you know, people who don't work out, but you're not going to see that growth because it requires consistency, which ties into the optimization and the balance. And Tien, just out of curiosity, what is your current, you know, like regimen when it comes to working out?
Are you doing five days a week, you know, or do you go every day? What is your current routine look like? I have four training sessions per week, which I, which I perform two days on, one day off. Have rest days in between. So, the maximum amount of trainings I will do back to back is two sessions.
Right. And I'll be splitting that based on my my face my coach and I work on that, right? My, my training splits it depends on whether I'm, I'm putting on muscles or losing fat. The body parts I'm working on different sessions would be different. Which is why programming design is coming into place to make sure that we are working out optimally.
So for me, put it on, put it off. Four sessions a week. Yeah, and I know you teach some virtual master classes, but for our listeners in Malaysia in the local area. Are you, are they able to have you as an in-person trainer as well? I, I'm currently training online. I'm not any any in person yet.
So, I, I wanna reach out globally. I wanna help more more people achieve that their physical goal and as well as health. Okay. Do you plan on opening your own gym eventually? Is that somewhere in your dream sheet? Not in my plan right now. Okay. Okay. Well, I mean, I like the concept of the, one of the good things about the internet is it does allow us to reach so many people and to help people all across the globe, as you said, to have this global mission because there are Men and women all across the globe trying to get into better physical health and who do not have the proper context, the proper information.
And so before we sign off your tn, you and I are gonna do a little flex together as our progress photo so that the next time we record we can flex again and everyone can see how much we've improved. Oh. Nice. I know you mentioned earlier our ongoing, arm wrestle challenge that I had challenged you two, so yeah, we'll have a little flex off. It's been a while since I worked out. So yeah. And you can see so ladies and gentlemen watching on YouTube, we had our little flex off and next time we get together, we are going to do the same thing and both of our arms are going to be like, you know, like.
You know, twice the size. Hopefully that's, that's, well, that's, that's my goal. At least, you know, I don't know if Tien needs to, you know, get her arms that massive, but but before we sign off here, was there anything else you wanted to leave us with? Well, stay consistent as you say on our journey to, to our health consistency is the key to getting results.
And this is the part of the Excel excelling in our daily routine and and habits, right? Because small things. is the foundation of big achievements, right? We should never underestimate the power of small actions. Like, like we say, Rome is not built in one day, right? So every single actions that we that we put in is like laying bricks one by one until we have a house that we dream of.
If we are just laying bricks and we take breaths. For two weeks. Then our house will not be built. So. And you never know when a storm is going to come. So right now it's raining. Yeah, it's, it's been raining in Georgia for three weeks straight. I need it to stop my dog. I'll wake her up. She's sleeping. My dog hates the rain.
I. I don't hate the rain because I, you know, I, I am grateful for watering the plants and animals, but I also am trying to get to the beach, you know, like one day here, but every single day it rains, except TN you'll agree with this, except when we're at work, then it stops raining. It's sunny and beautiful out.
And then we clock out of work and it starts raining again. You know, that's, that's how it usually tends to be. But yeah, what I wanted to say, ladies and gentlemen, I just want to say again, what Ms. Tien shared with us, which was love, which was listen, optimize value. It was Excel, right? Yes. Yes. And, and for people who are practicing this I'll add an R behind, R is for repeat.
Eventually you are what you repeat. Consistent, right? If you're not consistent, you're not going to get anywhere. Awesome. Well, Ms. Tian, thank you so much for coming on and sharing your personal story with us, as well as a ton of great advice. Hopefully we inspired some people and ladies and gentlemen, one thing I want to say that we didn't touch upon is, you know, it's never too late to start, you know, wherever you are in your fitness journey, it's never too late to start.
You know, and I, I actually get personal here. The reason I put off working out for so long was because I was, you know, Worried about working out and, and then being sore and weak in case something happened. I always want to be at a hundred percent, but I eventually came to realize that if I don't start.
My 100 percent is going to be its weakest 100 percent where if I kept working out consistently following everything we're saying, resting and training, I could get to the point where my 50%, let's say I worked out hard and I was only at 50 percent power was far beyond what my weak 100 percent was. You know, I was scared to start the journey.
I'm a very paranoid person, but. I am much stronger than I was now. And I plan to be much stronger in the future than where I am now. So it's never too late to start. And I think the biggest obstacle, like a lot of things in life is taking that first step. So ladies and gentlemen, wherever you are in your fitness journey, start and you can start small.
You know, if it's just walking, if that's all you can do. If all you can do is five to 10 reps of whatever amount weight, even if it's a lightweight, like we said earlier, quality reps for where you are right now will take you a long way and build you up. So ladies and gentlemen, please start today.
Absolutely. Right. Actions bring clarity, like you say, the more we do, the more we learn what what works and what doesn't work. And we can listen better as, as we do as we listen, right. And it's also okay to be a beginner. It's also okay to not know to feel anxious, to feel afraid of starting.
The fact is that it. If you ask any successful people, they will tell you that they don't have fear. They have fear, but they do it anyway. If you're anxious about going to the gym, but they do it anyway. So it's not about not having fear or anxious or anxiety feeling anxious or nervous everything, right.
It's about having them and do it anyway. Right. So when you take the emotion out of the implementation, you're going to get results. And, and start learning from people who have done it, right? Start listening to podcasts. Start listening to people that you want to learn from and, and, and hear from them what they are teaching, right?
Are they, are they putting things into the right context? Do you like listening? Do you, do you like the content that they're putting out? And are they teaching you how to question? You know, the content that people are putting out, right. Those are very important things, right. We are not being taught to do that, right.
So, so it's very important to pick what you listen, who you listen to, what books you are reading and people that you surround with, that's very important. So follow Tien on Facebook. She knows what she's talking about. Follow her on Facebook. She's your role model. Starting today, young women, she is your role model.
Thank you. Thank you so much. Yes, yes. Yeah. Working with people who has been there before makes a lot of difference because it cuts through the noise helps you to snap all of your emotional state and, and just go on and implement stuff. So that's very important. Yeah. So once again, thank you for being on the show.
I appreciate it. You've given us some great advice. So everyone be sure to check out Tien and like I said, start today. Thank you for having me. I'm so honored.
