or https:// as an added precaution. 
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Name: Helmy Osman
Age: 49
Medical History: Overweight, chronic back pain, low immune system 
�The number one excuse was always that I had no time to exercise, I was just too busy. It sounds clich�, but it�s true.� admitted Helmy.
Like many workaholics, Helmy�s job as an event producer meant his life revolved around a hectic schedule and long hours. A self-confessed foodie, Helmy also loved to indulge in Singapore�s food paradise, and the combination of lack of exercise, overeating and high stress levels eventually led to health complications.
By his 40s, Helmy was overweight, suffered from mobility issues and chronic back pain, and was constantly falling ill. His imbalance lifestyle was not just affecting his well-being but his career as well. It was at that point that Helmy knew it was time to stop making excuses for himself before it was too late.
The Turning Point
Helmy began to actively incorporate a fitness routine into his daily schedule. He would wake up earlier in the morning to start on light exercises before helping his children prepare for school. At work, he would plan his schedule to include free time during lunch for a quick workout at a nearby gym or public pool between work meetings. The bigger challenge for him was to change his eating habits. To ensure that his diet was sustainable, Helmy moderated his meals progressively, cutting down on rice during dinner and reducing his consumption of soda drinks. The gradual adjustments he made to his daily activities started to impact his life significantly.
�Besides losing weight and getting more sleep, exercising has helped me to become more alert, creative and innovative in my work. I�ve also made many new friends and contacts from joining various fitness communities like Team Reebok SG, SuperFit, Lion City Spartans and Pure North, just to name a few. It is important to have someone or a group of friends that are willing to get into the fitness journey with you because they share your passion and commitment.� he reflected.
Helmy attributed a big part of his success to his wife, his main motivator and workout buddy, who has been integral to his commitment to change and is supportive every step of the way. Not only did working out together add spice to his marriage life, it also gave them new �couple goals� to achieve and boosted his confidence to tackle bigger challenges. In 2017, Helmy ran and completed the inaugural Spartan Trifecta Weekend Race in Sparta, Greece. In 2018, he completed the Spartan Ultra Race 50km in Johor, Malaysia, the Spartan Endurance HH4 in Singapore and H3X-HH12 in Manila, Philippines. His next goal is to trek Everest Base Camp by the end of the year before he turns 50.
The Fitness Mantra
On what advice he would give to those looking to stay motivated, Helmy offers three pointers: common sense, a positive habit-based approach and change in behaviour. He also cautioned against rushing things to achieve short-term results.
�It is not about how fast you run or how heavy you can lift weights. It�s about having the right coach or experienced peers to mentor you and listening to your body.� he stressed, �A healthy lifestyle is a lifelong commitment. We make time for the things that are important to us. Find what works for you and what makes you happy. Keep calm and carry on (your workouts)!�
Pre-circuit breaker, Helmy does short runs twice a week around his neighbourhood, and trains for 10km trail runs during the weekends. He has also recently adopted innovative bodyweight workouts like Animal Flow and Ginastica Natural as part of his routine.
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