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In my work as Singapore personal trainer and fitness boot camp instructor, I meet many people who are just not eating enough vegetables.I always encourage my clients to eat more vegetables. For anyone serious about fat loss, muscle gain, weight loss and fitness, eating vegetables forms a crucial part of the right kind of diet and lifestyle.
Remember, vegetables are great for our health! They have vitamins, minerals, fiber, all manner of anti-oxidants and other beneficial phytochemicals. The...
•Whole grains - Singapore Fitness Bootcamp Instructor explains
As a fitness boot camp instructor and personal trainer in Singapore, I often tell my clients to ditch their white rice and white-flour noodles for very limited amounts of whole grains.
Large amounts of grains in the diet, including whole grains, are not advisable for most people as even whole grains significantly impact blood sugar and insulin levels -promotes fat storage! - due to their high starch content. Besides that, whole grains are highly allergenic and gram for gram, contain less...
•Fat Loss Supplements from your kitchen as explained by your singapore personal trainer
Being a weight loss bootcamp owner and personal trainer in Singapore, many people ask me about popular fat loss supplements. I discourage my clients from using most of these products as they are costly, mostly ineffective (you could get the same effect with just a few weeks of clean eating) and have nasty side effects. Not good for fat loss, fitness, muscle gain or weight loss!
There are good fat loss "supplements" of course (fish oil, chromium, conjugated linoic acid, bitter melon, ginseng...
•Protein and fat loss - Singapore Fitness Bootcamp Instructor explains
As a personal trainer and fitness boot camp instructor in Singapore, I always check how much protein my clients are taking in. Nine out of ten times, I find that I need tot ell them to eat MORE protein - they are not eating enough for maximum muscle gain, fat loss, fitness, weight loss and strength gains!
Protein is great for all that!
Why? There're a few reasons.
1. Great for building muscle, as well as restoring and maintaining muscles 2. Has a satiating effect (makes you feel full for...
•Key to success - Singapore Personal Trainer talks
In my work as a weight loss boot camp owner, personal trainer and strength coach in Singapore, I enjoy meeting people who give themselves over to changing their lifestyles and bodies. They reach their goals. All these people have the same two qualities: a desire to be excellent and to fearlessly try new things.
One of my friends once asked me, "Hey Jonathan, I know you were a "FFB" (Former Fat Boy... it's true), when did you decide that you didn't want that anymore? And how did you? (which is...
•Life-giving oils for a fat loss diet - Singapore Fitness Specialist explains
Being a weight loss bootcamp instructor and personal trainer in Singapore, many of the clients I have were afraid of dietary fat and were on "low-fat" diets. However, "low-fat" diets are not the healthiest or best diets for fat burning, weight loss, fitness, muscle gain or optimal health!
Adequate intake of healthy fats is VERY important for fat loss and fitness! Your body cannot make enough of the right kinds of fat on its own! Here are a just a few reasons why:
- Fats release energy slowly...
•High fiber foods for fat loss - Fitness Bootcamp Instructor explains
In my profession as a Singapore personal trainer and fitness bootcamp instructor, I love seeing my clients succeed in their weight loss, fat loss, fitness and muscle gaining goals. So, we take much time to talk about the most important thing - diet! Diet has a mindnumbing-ly huge impact on fat loss and fitness! Even if you were attending boot camp 4 times a week on top of personal training sessions, if your diet was crappy, you would NOT reach your goals.
The idea healthful diet should...
•Dealing with Food Cravings - Singapore Personal Trainer explains
Working as a personal trainer and fitness boot camp instructor in Singapore, my goal in life is to help my clients get results in fat loss, muscle gain, fitness and optimum health. Getting results lies mostly in the diet. So we always talk about how to manage food cravings. After all, even the most determined, motivated and committed people have to wrestle occasionally with burning desire for evil food.
So don't beat yourself up over it. There is nothing weird about having a food...
•How to improve your healthy cooking - Singapore Personal Trainer Explains
Being a Singapore personal trainer and fitness bootcamp instructor, I often emphasize to my clients the importance of meal preparation at home, as many of my clients eat out for 90% their meals. Cooking at home really helps with fat loss, weight loss, fitness and muscle gain because that gives you control over the quality of ingredients as well as preparation techniques and quantity.
When teaching about cooking at home, I frequently hear, "But I don't know how to cook!", or get asked, "How do...
•Help for Food Cravings - Singapore Personal Trainer explains
Being a fitness bootcamp instructor and personal trainer in Singapore, many people I work with struggle with food cravings although they are committed to fat burning, weight loss, muscle building, fitness and health. Everyone knows what to eat and what not to eat, but it's tough. Our environment doesn't help - we live in a time where unhealthy food tastes good. Not just that, but it's cheap and easily available!
In fact, eating right is a mental battle - a mental battle most of us come...
•Fermented food for a healthy diet - Singapore Personal Trainer explains
As a Singapore personal trainer, fitness boot camp instructor and trusted weight loss coach, I am often asked for quick tips on what makes for a healthy diet that will maximize fat burning, weight loss, fitness and muscle gain.
Here's a simple tip for adding a wide, wide world of new flavors, textures and aromas to your healthy diet: eat fermented foods!
Kimchi, sauerkraut, natto,black garlic, brewed soy sauce, fermented garlic, kefir, pickled Japanese plums - umeboshi - all the stinky foods...
•The best way to eat cookies while on diet - Singapore Personal Trainer explains
As a personal trainer and fitness bootcamp instructor in Singapore, very often I meet people who love their cookies. Even while being absolutely committed to healthy diets designed for weight loss, fat burning and muscle building, they still long for a little dietary indulgance once in a while.
What should we do when that mood comes upon us, the mood when we feel that a cookie-less life is a life not worth living?
The answer simple: Just bake your own! That's the BEST way to eat your cookies...
•How Glycemic Index And Glycemic Load Are Calculated - Singapore Fitness Boot Camp Owner Explains
In my work as a personal trainer and fitness boot camp owner in Singapore, I frequently get asked questions about the glycemic index and glycemic load. These are great questions, since the glycemic index and glycemic load are useful tools for reaching our fat loss, weight loss, fitness and muscle gain goals.
Ever wanted to know about how we arrive at the Glycemic Index and Glycemic Load of a certain food item? Here's how it's done!
Getting the Glycemic Index value for a food is a slow,...
•How to deal with knee pain - Singapore Personal Trainer Explains
One of the most satisfying things that happens to me as a personal trainer and strength and conditioning coach in Singapore is that my staff and I at the Genesis Performance Center get to help people recover and rehabilitate (rehab) from many different kinds of pain, dysfunction and injuries.
Now, we are NOT doctors. If a car runs over you, please do NOT drop by.
For instance, if a 130 kg opponent tackles you on the rugby field and twists your knee so you damage your ACL. You should go for...
•Easy cooking tips for healthy diet - Singapore Fitness Bootcamp Coach explains
Often as a personal trainer and fitness bootcamp coach in Singapore, I am asked about herbs and spices and how they can improve health, weight loss and fat loss results. I recommend adding tonnes of herbs and spices to everyone's daily diet.
Why? Here are three awesome reasons to include herbs and spices in your foods.
1. They make everything taste better while adding practically zero calories. No matter what kind of diet you might be on, most, if not all, herbs will fit right into your diet...
•Singapore Fitness Boot Camp Coach Explains 3 Simple Steps To Sticking To Your Diet
As a Singapore personal trainer and fitness boot camp owner, my experience has shown me that almost all diets have a chance of success as long as they are sensible. But the problem is sticking to them. Here are some tips to help you reach your fitness, fat loss, weight loss and muscle building goals by helping you stick to a good diet plan
As promised, here are three simple steps that WILL help you to get that body to die for:
Step 1: Remove all bad foods from your proximity.
Take the bad...
•How To Train For Super Endurance Sports - Fitness Coach Explains
At our Fitness Gym and personal training center in Singapore, several of our clients are being trained for super endurance events like adventure races and military courses.
Besides the usual physical fitness tests which are something we love to help people train for, there are other challenges that we help clients with such as their unit's specialized tests and the Ranger course. As well as super endurance events like long distance navigation or adventure races.
The ranger course or...
•Why It Is Easy To Get Confused About Diet - Personal Trainer Explains
Most personal training in Singapore or in big chain gyms around the world simply take a client through a simple set of machine exercises that are the same for every client. This is an easy way to make fast profits. - NOT Good
Many fitness boot camps just go to an outdoor park or field and ask people to jump around doing random exercises without concern for long term progress. This is a great way to injure a person who has not trained in a long while. - NOT Good
But the ONE thing most lacking...
•Singapore Boot Camp Fitness Trainer Explains - Is vibration plate training good?
? Just a while ago, I received a large bunch of publicity emails sent to Singapore fitness boot camp instructors and personal trainers about "power plate" or "vibration plate" certification courses.
I am always trying to improve my knowledge so that I can help clients better and get them results more quickly...but we also should be picky about the kinds of methods we use.
"Power plate" is a cool name, but for a machine costing about 10,000 SGD per piece it better do more than sound cool. We...
•Is Kettle Bell Training Magical Or Hype? - Personal Trainer Explains
Is Kettle Bell Training Magical Or Hype? - Personal Trainer Explains As a Singapore personal trainer and fitness bootcamp owner, I have had clients come to our gym and ask "do you teach kettlebell exercises?" This is because kettlebells are becoming popular as a training tool in Singapore.
As a personal trainer and sports performance coach, I am often asked "so what do you think of kettlebells"...
First, what is a kettlebell? I describe a kettlebell to a person who has never seen one, as...
•Fitness Instructor Explains how to maximize performance in sport competition
Many of the clients at my gym and personal training center here in Singapore play a sport of some kind.
Because many of these clients are highly motivated types of people, they often play these sports competitively and want to do as well as possible in tournaments. The level of the tournament can range from school leagues to professional (i.e they do it for a living). They are serious about boosting their performance by the best possible training and nutrition methods.
Part of the personal...
•Personal Trainer Explains: Why You Can Have Low Energy, High BodyFat And Hunger Alll At Once
Recently a client came into our personal training gym in Singapore with a worried look on her face. "Im getting leaner and I have so much energy. All without a starvation diet"
"Is there something wrong with me?"
I had given her some mocha flavored protein shakes to try out and she was worried that these had some kind of illegal stimulant in them that was giving her the great energy levels.
I assured her that there is no stimulant, but that she was not able to handle carbohydrates well so...
•What Is The Best Diet For Ramadan? - Personal Trainer Explains
What Is The Best Diet For Ramadan? - Personal Trainer Explains As a Singapore Personal Trainer and fitness bootcamp owner, one of the issues we have to help clients with in our multi-racial country of Singapore is the fasting month of ramadan.
There are personal training and fitness bootcamp members at the Genesis Performance Center who are going into the fasting month soon this year. And recently they have been wondering what would be the best way to maintain their fat loss, weight loss...
•Fitness bootcamp owner explains - What If I Stop Exercise for 2 weeks
As a Singapore personal trainer and fitness bootcamp owner, I am happy to say is that the clients at the our personal training Center soon learn to enjoy the healthy, lean, strong and energetic life.
But there come times when life just gets in the way. In the last week alone, one client moved his office to a brand new building and it has a lot more dust and he was unwell and couldn't train for a week.
Another 2 gym members just had new born babies.
And weekly, many clients go on business...
•Why Low Calorie Diets Are Not A Good Idea - Personal Trainer Explains
As a Singapore Personal Trainer, I recently read a disturbing piece of news about a trend among people in Singapore. They want to be thin, not just healthy but really, really thin!. This is a problem.
To get that thin you need to starve yourself. And the "method" of slimming these guys/gals use is not safe.
They eat about 1-2 meals per day and they eat food that is not nutritious.Also, their diet consists of very refined foods like instant noodles and white bread.
That is a problem because...
•Singapore Fitness Bootcamp Owner Explains - Are Low Carbohydrate Diets Bad?
? As a Singapore personal trainer and fitness bootcamp owner, I always try to stay up to date about health news being shown in the media.
A few days ago there were a few articles in local Singapore papers and news about the "evils" of low carbohydrate diets. They are simply incorrect.
Here are my thoughts...and what I wrote about in my reply to them.
"It's a shame that there are so many myths about what kind of diet is best for health, many consumers get so confused." Ok for some people, but...
•Personal Trainer Helps You Choose Stress Busting Supplements
As a personal trainer and health provider here in Singapore, one of the main issues I have to deal with is poor sleep and excessive stress. So I recommend a good supplement stack that helps clients sleep better and respond less harshly to stress.
Here are the supplements which I reccomend: Medical Grade Magnesium Taurine Phosphatidyl Serine Phosphatidyl Choline
What Is This Going To Do For ME? Many people have trouble falling asleep. These nutrients relax your body so that you can fall...
•Personal Trainer Explains Weight Loss And Diet Tips That Have Helped Thousands
I tell the clients doing personal training in Singapore with me, that their weight loss diet plan is, in most regards even harder to stick to than training.
Training is 4-6 times per week for 30 min to 90 min. That is only a fraction of your life. However, eating right is a constant battle since you should be eating often.
The happy thought is that once preparation of food becomes a lifestyle, eating right is no longer a burden at all. That's when you know that your weight loss diet plan is...
•Fitness Coach Shares: 3 Critical Mistakes Runners Make and How You Can Avoid Them
In my home town of Singapore where I conduct personal training. Long distance running, marathons and other long distance activities like triathlons are some of the most popular fitness activities.
There is huge participation in marathons and road races. Running and marathons are simple, do not cost much and can be done almost anywhere by just about anybody. It is this mass participation without sufficient preparation that has me, as a personal trainer and sports performance coach worried!...
•Personal Trainer Answers 3 Most Common Women's Exercise Questions
As the owner of a personal training center in Singapore I get many questions from my female members about the best forms of exercise for them. Here are the 3 answers to come very common questions that my female personal training clients in Singapore often ask me.
#1 What sort of strength-training exercises do you recommend for women?
If a woman is healthy and has no injury history, I recommend exercises and combinations of exercises that train the entire body. These exercises include squats,...
•Personal Trainer Explains: How Bad Exercise Programs Stop Your Progress
When I give talks as a personal trainer in Singapore, many of the questions I am asked revolve around what exercise programs work and what exercise programs don't work.
Other questions are about why a person's program is not getting them results or results seem to stall.
Some people also feel lack of motivation if they don't progress. So its in the best interest of my clients if they get good programs that keep them progresing towards their fitness and fat loss goals.
Here are 3 factors...
•Personal Trainer Explains: The Best Ways To NEVER Reach Your Weight Loss, Fat Loss And Fitness Goals
Finding and removing the easiest ways to fail is one of the keys to success. Here are the 7 key things I would do (in no particular order) to stay as fat, weak, unimpressive and unhealthy as possible.
1. Leave my food choices up to others
You do recognize that the cheapest, and most easily available foods are aimed at profiting the food supplier and not at helping you live a long and productive life right?
Food preparation is essential. It is not difficult to learn and it eliminates one of...
•Personal Trainer Gives 6 Keys You Need To Build Muscle
As a personal trainer in Singapore, building muscles and gaining mass is a goal of many of my personal training clients. Here are 6 tips that have helped them achieve great results.
Tip 1: You need to eat big bunches of nutritious, whole foods every 2-3 hours. There is no magic supplement or magic pill, powder or juice. Despite what supplement manufactures want you to think. You need food. Stuff like Tuna sandwiches, beef steaks, chicken, pasta, rice with beans, natural peanut butter and...
•Personal Trainer Explains: How To Burn Fat In Your Sleep
Everybody wants the "easy" way to burn fat, lose their tummy fat or lose weight, and many scammers take advantage of this. But there is one way that you can really burn fat in your sleep and it uses the body's own natural systems to achieve it.
We are going to go a bit physiologically nerdy here (but don't worry, I will try to make this as simple as I can).
First of all hard training beats low intensity training. Hard is of course relative, for my clients who are senior citizens, hard may be...
•Personal Trainer Explains Why You Should NOT Go On A Diet!
As a fitness professional and personal trainer, it's my duty to helps athletes achieve top performance and regular people achieve their fitness goals such as losing weight and losing fat.
It is pretty obvious that what you eat is critical to your health and your performance.
In fact there was a study done on a group of people who were put on an excellent exercise program which consisted of 3 days per week of strength training, and 2 days a week of cardiovascular training. This went on for 12...
•Personal Trainer Explains "3 Foods That Appear To Be Healthy But Aren't"
There is a lot of money to be made in the food industry. One of the surefire ways to make yourself rich is to market a food that is cheap to make, has few natural ingredients and is marketed as a health product.
Some scary examples will be shown below. Take care that you don't get fooled by these marketers and protect your health and the health of your family and loved ones.
Fake Healthy Food #1
Orange Juice. How can the humble breakfast staple be an unhealthy products. Yes fresh oranges...
•Personal Trainer Tells You A Fat Loss Story (And How You Can Do It Too!)
Personal Trainer Tells You A Fat Loss Story (And How You Can Do It Too!) In my experience, most of the clients who come to me require some kind of fat loss program and diet. Here is a story about how things usually work out.
I recently had a client called Jack (Not his real name) who wanted to start getting in shape after many years of unhealthy eating.
Part of the exercise program was to help him get stronger. This is important because the stronger you are, the more you can lift and this...
•Personal Trainer Explains: "How To Choose A Gym To Join"
As a personal trainer and fitness professional, its my passion to help people get in shape. One of the things that can certainly help is joining a good gym. But there are so many choices out there. There is the good, the bad and the ugly. Ugly because if you choose the wrong gym, you will get so frustrated and may give up on your fitness goals altogether! I would hate to see that happen.
Bad service, bad ethics, bad trainers, bad customer support, refusal to refund purchases for valid...
•Personal Trainer Explains Why "Meat Is Like Mozart"
As a personal trainer in Singapore, I get asked a lot about diet, nutrition and supplements for losing fat and gaining muscles.
One common mistake that people in Singapore and around Asia especially make when it comes to fat loss and muscle gain is a lack of meat! Simply not enough.
The Singapore and Asian diet has too little of it. A bowl of fish soup has a few pathetic slices of fish. A plate of roast pork rice has a few slices of roast pork... TINY.
When I talk about meat, I mean a lot...
•Personal Trainer Explains "5 Ways To Improve Your Training"
As a personal trainer, I have found that some people continually enjoy training while others find it a bore and give up quickly. Here are some tips that can help you enjoy training and thus lead you to your goals.
1. Set Goals You have to know what you want to achieve. So, whether is to achieve 10 per cent body fat or a 40cm upper arm measurement, be specific, and write it down.
A Yale University study recorded that only 3 per cent of people write down their goals, and 20 years on, these 3...
•Singapore Personal Trainer Teaches 5 Factors For Fitness Success
Reaching fitness goals is what training should be about. All the my clients who made awesome, positive changes to their bodies, had set their mind to do so. What's different about these "success stories"? Here are some of the key things that I have noticed.
1. A champion mentality
I coach basketball as a hobby. There is a key difference between players that play late in the fourth quarter and those who sit on the bench in critical situations. It's not about skill, it's about mental stability...
•Singapore Personal Trainer Helps You Avoid Fat Loss Confusion
As a personal trainer in Singapore, the majority (I would guess 90%!!) of my clients come in to lose some body fat. With all the obesity we have, fat loss should concern everybody
Several really good coaches have come out with excellent fat loss manuals, methods and training programs. So how do you choose?
In this article I will be discussing my own experience with different fat loss protocols.
NOTE: ALL the methods below will not be effective without good nutrition. You need to eat enough...
•How To Make Sure Your Warm Up Works
What Makes a Warm-up?
When we think about warm-ups, somehow our minds go back to physical education class in our school days. We were told to move into several stretches and "stand here and hold this position for a count of 20".
These stretches were undoubtedly followed by several laps around the track of field. You know what... this is not all that bad.
In fact physical education lessons 2 times a week is more physical activity than most people get in this day and age. But remember we want...
•3 Reasons That Jogging Does You No Good
Jogging (any other kind of long,slow, distance training) is not an optimal training method. It may be downright bad for you. There I said it. Here is why.
1. It doesn't help you look good (this is a big one isn't it?)
Time for more honesty... the main reason people want to start an exercise program is to look good. Nothing wrong with that.
Sure most people don't want to look like a professional bodybuilder and most simply want to look toned. I would guess that an ideal "toned" physique for...
•Singapore Personal Trainer Teaches You The Top 5 MUST HAVE Health Supplements
Almost everybody in Singapore and around the world takes health supplements of some kind. Some are great and some are worthless. But with all the advertising and marketing of the supplement industry, it is hard to find out what really works and what does not. In this article I will teach you the top 5 supplements that you should take to ensure your health, and improve your sleep, well being and energy levels in both the short and long run.
Supplement #1: Digestive Aids
Nothing works till you...
•How Employers Can Build Employee Health And Save Money At The Same Time
Employers can and should encourage healthy lifestyles from their employees. It not only improves their productivity which is good for the company, it DIRECTLY saves health care costs!
An amazing study just came out of Duke University. The study looked at workers' compensation data for 11,728 Duke University employees who received health-risk appraisals over a seven-year period.
What were the results for obese employees (compared to those who are not obese) as published in the Journal of...
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