tag:blogger.com,1999:blog-26435298467894450262024-02-06T17:47:55.381-08:00Singapore Personal Trainer & Fitness ExpertSingapore Personal Trainer & Fitness Expert Coach Jonathan Wong
My thoughts, experiences and reflections on fitness, sports performance, and lifeCoach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-2643529846789445026.post-39119764056158674282008-07-08T01:09:00.000-07:002008-07-08T01:10:32.960-07:00Blog is movingI will be writing on a blog on my website because it allows more control over features and plug-ins!<br /><br />All the content has been shifted over!<br /><br /><a href="http://www.coachjon.com/blog/index.php">www.coachjon.com/blog/index.php</a>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com1tag:blogger.com,1999:blog-2643529846789445026.post-26018206011039604862008-07-02T00:05:00.000-07:002008-07-02T00:09:38.749-07:00Singapore Personal Trainer - Fat loss, muscle building, performing better - Who wants to be average?When first time visitors come to my gym, they often have similar goals. Fat loss, muscle gain, better performance, better health etc.<br /><br />One of the questions they often ask is "what are the average results that people get".<br /><br />That is a fair question. But not a very good one.<br /><br />I'm not looking for people who want to be average! The commitment, time, energy, and money that you would spend on good coaching, should not leave you with an "average" experience, or average results.<br /><br />Ask me "what is the BEST result you have ever seen" - and aim to be even better!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com6tag:blogger.com,1999:blog-2643529846789445026.post-22806514450659611502008-06-29T22:20:00.000-07:002008-06-29T22:31:31.831-07:00Signapore Fitness Coach - Sleep & Fat Loss ResultsA short video clip as I share about how sleep affects fat loss.<br /><br /><center><object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/SW6Cd-Re5LQ"> </param> <embed src="http://www.youtube.com/v/SW6Cd-Re5LQ" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object></center>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-81207634590539724232008-06-24T22:26:00.001-07:002008-06-29T22:26:59.368-07:00Singapore Fitness Coach: Running - Really you don't need to do much of joggingOne of the best sayings is that "you don't run to get fit", you "get fit to run". Today one of my personal training clients experienced it first hand. Before joining the gym he had been running/jogging recreationally around his home. His usual route took him 25 mins.<br /><br />After 2 months training with us, he tried the route just for fun and it took - 17 mins. This is a 8 minute improvment! 30% improvement! Outstanding.<br /><br />He has gotten alot stronger in training and it is carrying over to running. Do you think, that even with 2 months of running training he could improve 8mins? I think not!<br /><br />Just another example of running not being the best way to improve running...<br /><br />Read more about <a href="http://www.coachjon.com/articles/training/joggers-strength-training-singapore-personal-trainer.html">why joggers need strength training here</a>!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-91391886190394058972008-06-19T19:53:00.000-07:002008-06-19T20:03:47.894-07:00Singapore Fitness Coaching: Trans Fat - This comes as no suprise...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKzwWCw233VEadNEIM2EK8-PWz_tcsfAN0x67VqrsbLEIDf2cLvV_4_hUKqZaAP7trWGGZi5Z6h4KhnxL4-s960Nu95BzDGpNZImlfSgtCGF9genc-NFd1HCvuCuqevS5g1U_c6oAMykA/s1600-h/nst.jpg"><img id="BLOGGER_PHOTO_ID_5213792520018024322" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKzwWCw233VEadNEIM2EK8-PWz_tcsfAN0x67VqrsbLEIDf2cLvV_4_hUKqZaAP7trWGGZi5Z6h4KhnxL4-s960Nu95BzDGpNZImlfSgtCGF9genc-NFd1HCvuCuqevS5g1U_c6oAMykA/s400/nst.jpg" border="0" /></a><br /><div></div><br /><p>Trans fat is everywhere and you know its bad for you. Not even a gram is acceptable because your body can't process it. </p><p>Scary thought is that the FDA doesn't require food <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">manufacturers</span> to declare <span class="blsp-spelling-error" id="SPELLING_ERROR_1">trans</span> fat less than 0.5g per serving. So if you eat 10 servings of 0.4g of trans fat foods, you will get 4g of trans fat while "thinking" you get 0.</p><p>Another scary thing is that trans fat is VERY close (several molecules away) from PLASTIC. That makes the story above not a <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">surprise</span> at all. </p><p>If you eat trans fat foods - you might as well the plastic packaging as well!</p><p>cakes, cookies, crackers, pies, bread, potato chips, corn chips, popcorn, margarine, french fries... you get the idea!</p>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-64753061747990448982008-06-18T23:39:00.000-07:002008-06-18T23:44:26.116-07:00Singapore Corporate Fitness: Real Life Lies and MisconceptionsThe false stuff is still out there...<br /><br />I was having lunch with some friends in the finance industry.<br /><br />These are smart educated people who earn good money. But they still had some sommon misconceptions about fitness and how to get more of it.<br /><br />But, they were open to learning and thats great news!<br /><br />Here are some of the issues that came up:<br /><br /><span style="color:#ff0000;">Core stability? How do you train it? - Stability exercises not sit-ups </span><br /><br /><span style="color:#ff0000;">Nutrition basics - whoa! a calories is NOT a calorie... the Quality of calories matters alot! </span><br /><br /><span style="color:#ff0000;">Isolations, slow, machine exercises - Oops, those combine the 3 LEAST effective types into one time wasting program! </span><br /><br /><span style="color:#ff0000;">Jogging - dangerous and unproductive </span><br /><br /><span style="color:#ff0000;">Eating more often makes me... LEANER?<br /></span><br />It's too big of a job to clear up all these misconceptions one by one. Good thing we have the internet and I have a <a href="http://www.coachjon.com/">website </a>and newsletter (subscribe at the bottom of the blog page) that can help spread the news!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-31295716433031775002008-06-18T00:09:00.000-07:002008-06-25T00:47:29.603-07:00Singapore Fitness: What we do at the gym...Here is a video of some of our coaches and clients in action!<br /><center><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/zYLPDzqmQ9k&hl=en"></param><embed src="http://www.youtube.com/v/zYLPDzqmQ9k&hl=en" type="application/x-shockwave-flash" width="425" height="344"></embed></object></center><br /><br />Different clients are at differnt stages of progression. Eventually everybody gets to their goals.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com2tag:blogger.com,1999:blog-2643529846789445026.post-78957441934057363932008-06-15T08:39:00.000-07:002008-06-15T08:59:45.644-07:00Coach Jonathan Wong: Father's Day 2008<div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDPdO0_Uz2rlwGFx62chDbq5qxFocxLnrP7MUR5tCxaKSCKCi0OPShgGvP-MaO0uINLD7ZolAUZGNug4Fj3QzIbWstDQzqjD-O9lXQ-SoM0Aj4vZ3AcriGBEs1bXLr_NsYgBqEmeil9s0/s1600-h/DSC_1278.JPG"><img id="BLOGGER_PHOTO_ID_5212138050266739458" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDPdO0_Uz2rlwGFx62chDbq5qxFocxLnrP7MUR5tCxaKSCKCi0OPShgGvP-MaO0uINLD7ZolAUZGNug4Fj3QzIbWstDQzqjD-O9lXQ-SoM0Aj4vZ3AcriGBEs1bXLr_NsYgBqEmeil9s0/s400/DSC_1278.JPG" border="0" /></a> Dad And I in Doha, Qatar<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW2MyvDlaoH8m0UQ-eXeZzkXW51J0DoBU1WAbAKQSaR9w3YyyuduT2e6VCUklxt4XDtPL_BxpfqSLaTZF2ZRSUeicn6290wk70pMgFqYEBESIwe1dcrK9xwDRxFFDHmr4TW5l0esA5zoE/s1600-h/DSC_1278.JPG"></a><div align="left"><br />My father lives 6000km away from me. He works in a bank in the middle east. But that is what success as a parent is right... leaving your kids with the confidence that they are prepared for whatever the world throws at them!</div><div align="left"><br />My dad set all of us kids up for success by providing a stable and loving family environment. Thats way more important that any material provision. </div><div align="left"></div><div align="left">My dad really has been "teaching" me to fish rather than giving me the fish and making it too easy.</div><div align="left"></div><div align="left">Even really simple but important stuff like valuing money so that I don't waste it...</div><div align="left"><br />Nowdays, lots of kids have fancy shoes and clothes. While I did not really desire those things I did notice that many of my primary school classmates had them while I did not. I know that my dad was not poor so it was not about the cost of the items. </div><div align="left"><br />It was about the fact that my feet were growing and I would waste shoes by not using them to their full potential.<br /></div><div align="left">Simple stuff like that goes a long way in teaching wisdom... and thats just a small example</div><div align="left"><br />Thanks dad! Happy fathers day 2008.</div></div>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-10645819874946711622008-06-11T20:07:00.000-07:002008-06-11T20:47:00.157-07:00Sinapore Fitness Coach: If you haven't read the full article on my site yet... - EPOCYesteday I got another bunch of emails asking me cardio questions and all the time I tell them that interval training is the best way to do it. This can come in an form. Swimming, sprining, skipping rope, lifitng weights etc... It is because of <a href="http://www.coachjon.com/articles/training/epoc-singapore-personal-trainer.html">Excess Post Exercise Oxygen Consumtion (EPOC)</a>. This burns calories for DAYS after the training ends.<br /><br />The body needs to get back to "normal" after such hard training... so many things need to be done "inside" that take up extra calories and burn more fat!<br /><br /><strong>Restore ATP-PC:</strong> replenish energy<br /><strong>Restore Oxygen Stores:</strong> increase blood oxygen<br /><strong>Restore Heart and Breathing Rates to Normal:</strong> This takes time and energy<br /><strong>Restore Hormone Levels:</strong> there is a chemical pump that works hard to get the hormones back in order<br /><strong>Restore Body Temperature:</strong> each degree above normal takes 13-15% increase in calorie burning<br /><strong>Remove Lactate:</strong> This byproduct also takes energy to remove<br /><br />All the programs at <a href="http://www.genesis-health.net/">Genesis Health & Performance </a>take advantage of these facts to keep you burning fat 24/7Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-31796961289970985522008-06-08T21:01:00.000-07:002008-06-08T21:07:43.141-07:00Singapore Fitness Coach: Veggie Omelette<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5D3kF4s5GpghpHJ5z0oVU3In6zRn7epCvf-tyFjUZBUccJj2QqRdkaRl9IiIIUY8RvHamf_aDFBHpCRCW3wJUggILFDWFTcUASHwm0cjOFu9RbfVkqfraBsf_aMrIadJpjcBJxQ5eDlU/s1600-h/DSC_0744.JPG"><img id="BLOGGER_PHOTO_ID_5209727417821699154" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5D3kF4s5GpghpHJ5z0oVU3In6zRn7epCvf-tyFjUZBUccJj2QqRdkaRl9IiIIUY8RvHamf_aDFBHpCRCW3wJUggILFDWFTcUASHwm0cjOFu9RbfVkqfraBsf_aMrIadJpjcBJxQ5eDlU/s400/DSC_0744.JPG" border="0" /></a> This recipie is probably not going to make waves like the<a href="http://singaporepersonaltrainer.blogspot.com/2008/06/singapore-fitness-coach-zero-carb-bread.html"> 0 carb bread </a>will... but its still a good way to get veggies into your meals. Veggies are important due to their many nutrients and their alkalinity<a href="http://singaporepersonaltrainer.blogspot.com/2008/06/singapore-personal-trainer-food-acidity.html"> (explained here).</a><br /><br /><ul><li>Mixed veggies of your liking: Broccoli, peppers, onions, cucumbers, cherry tomattoes... whatever</li><li>Mushrooms</li><li>Cheese</li><li>Eggs</li></ul><br />Pan fry or microwave till the chesse melts.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-89358128015149956672008-06-07T04:21:00.000-07:002008-06-07T04:23:15.260-07:00Singapore Personal Trainer: Zero Carb Bread UpdateSome people on forums have tried the<a href="http://singaporepersonaltrainer.blogspot.com/2008/06/singapore-fitness-coach-zero-carb-bread.html"> 0 carb bread </a>with nuts crushed and mixed in. Thats a good idea! I'm gonna give it a shot soon.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-83717850647557022692008-06-06T03:39:00.000-07:002008-06-06T05:00:54.439-07:00Singapore Fitness Coach: Zero Carb Bread - Thanks to Chef Dawn for the idea<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5lHtT79HeYnu1Woppq2E2zsD1aalU9wYo3UNzkipog3fFaLj5mZKyu4qX0_7JlztLa3FX2RXMM77WWTY3RS2XlmD2K2smyoIDWrMtY6NMC98-RyAkqkpCJPJd4NPBSn5mHQUReeuWFfw/s1600-h/DSC_0778.JPG"><img id="BLOGGER_PHOTO_ID_5208717656132082994" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5lHtT79HeYnu1Woppq2E2zsD1aalU9wYo3UNzkipog3fFaLj5mZKyu4qX0_7JlztLa3FX2RXMM77WWTY3RS2XlmD2K2smyoIDWrMtY6NMC98-RyAkqkpCJPJd4NPBSn5mHQUReeuWFfw/s400/DSC_0778.JPG" border="0" /></a> Ingredients can be any amount but keep the ratios about:<br />1 scoop protein powder : 0.75 egg : 1 tbs water<br /><br />Mix it up and fry in a non stick/buttered up pan. Flip it over when one side browns. After flipping, leave on a low flame till it rises. Then its done!<br /><br />It tastes like bread, rises in the pan like bread.<br /><br />Post workout, add some fruit or jam.<br /><br />Rest of the day add some natural peanut butter.<br /><br />This recipe is going to save alot of dieters alot of suffering. At first I couldn't beleive it myself but it really is bread!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com1tag:blogger.com,1999:blog-2643529846789445026.post-41826000326165719772008-06-05T00:27:00.000-07:002008-06-05T00:29:31.606-07:00Singapore Personal Trainer: Supplement UpdateWell so far... I can't exactly tell if I'm digesting better, but there are some indications that I am. I seem to be sleeping deeper which is good for stress levels, recovery and health in general. I suspect the HCL helps me digest magnesium better and that mineral helps sleep.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-40639194409410039592008-06-02T18:32:00.000-07:002008-06-05T00:30:10.698-07:00Singapore Fitness Coach: Supplement UpdateI have just started taking a old fashioned supplement. It used to be sold in Singapore, but its cheap and I think the profit margins are low so the local supplement distributors don't carry it.<br /><br />I first read about it on Charles Poliquin's site, and how it will help digestion and absorbtion of food. So that the nutritious food and good supplements which I am already eating, can be properly absorbed and not go to waste (literally down the toilet).<br /><br />It is Hydrochloric acid. Good for dissolving metals...and good for digesting food.<br /><br />(don't worry, our stomach linings protect us from it while still allowing digestion to go on inside the stomach... yet another brillitantly designed piece of body machinery)<br /><br />So far from the tests I have done, I think I was quite defficient in this stomach acid.<br /><br />I suspect many other people are deficient too.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-75056332845855339272008-06-01T20:06:00.000-07:002008-06-02T02:21:45.840-07:00Singapore Personal Trainer: Food Acidity<a href="http://www.coachjon.com/acidity.pdf">Here is a PDF </a>of the acidity/alkalinity of some common foods. Make sure you get a balance of both so that you maintain good health. (Right click to download). -ve means alkaline, +ve means acidic.<br /><br />Buy why are veggies important? (the alkaline stuff)<br /><br />One of their key benefits (besides anti-oxidants, fiber, micronutrietnts etc...) is that they are alkaline. compared to most carbs and protein sources which are acidic.<br /><br />If we eat too much acidic stuff without enough veggies,, our body will actually take minerals from our muscles and bones to balance out our blood acidity. That means weaker muscles and bones. bad Bad BAD.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-68647173506548743002008-05-30T21:50:00.001-07:002008-05-30T21:58:56.486-07:00Singpaore Fitness Trainer: The Focus IssueAs a Fitness Coach here in Singapore, I know that many clients want it all and they want it now. Thats good! And as a coach and as a fitness professional my staff and I keep up to date on the latest in science and practice so that we can deliver results!<br /><div></div><br /><div>But in fitness, just like in many things, focus is critial. You can'l lose fat really fast and gain muscle really fast at the same time! You can't improve your vertical jump and your 10km run time fast at the same time... and so the list goes on...</div><br /><div></div><br /><div>I like the saying of Dr George Washington Carver (not the US president). He was a scientist who discovered more than 300 uses of the peanut and these uses made peanut production popular and made his state of Alabama rich. </div><br /><div></div><br /><div>He was wondering what to research on and realized that he needed to "Decrease the EXTENT and increase the INTENT" thus he ended up focusing on just 1 thing... the peanut! HE got great results.</div><br /><div></div><br /><div>Part of coaching is helping clients to focus on one thing at a time so that they get consistent results. Too much extent with too little intent = nothing!</div><div> </div><div><img id="BLOGGER_PHOTO_ID_5206401522170526418" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnjwp8uyuP3gzMbKVwF5CaQVlLlbvPUQtRDG72etsIyT3AW2cuk7fgC4qqQPJkW50nz2dW0x2ONuLzwuTy4YrMaIikQfJtVXCygi8mNbYTgHTU4L4glwZ7-jq0SqUQXqdv5PqJmKJr03A/s400/carver.jpg" border="0" /></div><div align="center"><strong>Dr. Carver Showing some intense intent with his peanut research</strong></div><div> </div>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-51888826020205044172008-05-29T22:38:00.000-07:002008-05-29T22:48:33.484-07:00Singapore Sports: Coaching Team Singapore Silat<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVekjct9SkmZ5nTxqhZNKPnZrGWCiBM8DDx40TlBYnpE0pn82cc1PdW-Ya1f1K_8B93rwRiXNiF8Wubz9c8jK1czzHJd2t5w2rorEe6DWaYPzLJsof2dZGxxoVjqAHTUUeTaTvCpH0THU/s1600-h/001.JPG"><img id="BLOGGER_PHOTO_ID_5206043583891045058" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVekjct9SkmZ5nTxqhZNKPnZrGWCiBM8DDx40TlBYnpE0pn82cc1PdW-Ya1f1K_8B93rwRiXNiF8Wubz9c8jK1czzHJd2t5w2rorEe6DWaYPzLJsof2dZGxxoVjqAHTUUeTaTvCpH0THU/s400/001.JPG" border="0" /></a><br /><div>The Senior Instructor of <a href="http://www.genesis-health.net/">Genesis Health & Performance</a>, Coach Edwin Chew just wrote his first article! woohoo. This one is about his experiences coaching the National Singapore Silat team as their strength and conditioning coach. <a href="http://www.coachjon.com/articles/others/coaching-team-singapore-silat-edwin-chew.html">Read it here!</a></div>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-73598418807905345392008-05-28T22:42:00.000-07:002008-05-28T22:50:35.237-07:00Singapore Fitness Coach: The best physique improvement tool ever<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ4AqziTKCRaiau5CiX_9J-Y3DambeIl7NfntOyGNGKXjgxPs4sws3BsrQ5LLQsI-yMbQX0rkVcZ5eI-JWaGaewJdfG2Rb_X46IVStwe5FUBgYhysCceMINp8-TQEpZgjOELUVHHvQYGg/s1600-h/WEB_2518.JPG"><img id="BLOGGER_PHOTO_ID_5205672859493923506" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ4AqziTKCRaiau5CiX_9J-Y3DambeIl7NfntOyGNGKXjgxPs4sws3BsrQ5LLQsI-yMbQX0rkVcZ5eI-JWaGaewJdfG2Rb_X46IVStwe5FUBgYhysCceMINp8-TQEpZgjOELUVHHvQYGg/s400/WEB_2518.JPG" border="0" /></a> <ul><li>Better than the best training program</li><li>Better than the best nutrition plan</li><li>Certainly better than any slimming center or other "easy way out" fad</li><li>Better than the best <a href="http://www.coachjon.com/">coaching</a> (gasp!)</li></ul><div>It is a strong and positive community giving each other social support.</div><br /><div>You are the average of the 5 people you hang around most with! </div><br /><div></div><div>That is why <a href="http://www.genesis-health.net/">Genesis Health & Performance </a>clients train in groups. Social support is critical to success in fitness. It is VERY rare for people to succede alone. That is why I am so proud of our coaches and clients and the community we have.</div>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-53076579452310582652008-05-28T02:22:00.000-07:002008-05-28T02:32:57.124-07:00Singapore Corporate Fitness: Workplace Health GrantI am giving a talk about fat loss to Texas Instruments tomorrow. They are the first of my corporate clients to take advantage of the health promotion board's workplace fitness grant.<br /><br />For every dollar the company spends, the government will give them 1 more! So if they spend $10000 on health services, they get $10000 more from the government!<br /><br />If health really matters when it comes to productivity<a href="http://www.coachjon.com/articles/others/waist-line-bottom-line-singapore-fitness-coach.html"> (and IT DOES) </a>then everybody should be taking up this great offer! Free money to get healthy? Uh... there are no disadvantages.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-90230753699639871592008-05-21T22:55:00.000-07:002008-05-21T23:08:52.966-07:00Singapore Fitness Coach: Is it possible to get a Degree (reach your short term goals) without getting an Education (life long learning)I was thinking about this recently. Most of us have degrees/diplomas/certifications in many things. But when it comes to the true value of education, I find many people lacking. The love for life long learning is WAY more important than the degrees we hold. Nothing wrong with having degrees! In fact many of my best friends have PhDs to their name. But don't lose sight of the journey that gets us to the degree.<br /><br />The education where correct habits and character are learnt is more important and ensures more success in life than the degree itself.<br /><br />Same thing with fitness. Im proud of the clients who lose 17kg a month (he was very overweight or else this would not be safe!),<a href="http://www.coachjon.com/success-stories-testimonials-singapore-personal-trainer.html"> jump 50cm more in their broad jump after training with us for a few months, lose inches in weeks and fix their posture and movement problems quickly with the right corrective exercsises.</a><br /><br />But those are "degrees" short term results. Important yes, but not as important as the life and habits that they find.<br /><br />I'm far more interested in education. The love for learning can be grown with the right coaching and the right environment. So can the love for makign wise and healthy choices in life!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com2tag:blogger.com,1999:blog-2643529846789445026.post-39378824189447895832008-05-20T21:21:00.000-07:002008-05-20T21:26:40.536-07:00Singapore Fitness Coach: Fat loss- The discouraging momentsOne of my clients was recently feeling "down". She has been training with us for a month and has been pretty good sticking to a fat loss kind of diet plan. She lost 2kg in the first 2 weeks but for the next 2 she didn't lose any weight.<br /><br />Sure some of it was muscle gain, but we also know that muscle gain is not a fast process and you can only gain (if EVERYTHING is correct and you are NOT on drugs) about 0.5kg per week.<br /><br />My advice was to "stick with it". Because fat loss doesn't seem to be linear.<br /><br />We measured again this week and she lost another 3kg... yeah!<br /><br />While we are not overly concerned with weight loss and rather prefer fat loss, this client started quite overweight so weight loss is a good way to gague progress for now.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-11238963200491536412008-05-19T21:53:00.000-07:002008-05-19T22:06:04.893-07:00Singapore Personal Trainer: I eat too much!If you have heard me talk about my previous (i.e. fat boy) life, you will know that I like eating! My favorite "sinful" food is ice cream and warm chocolate cake - the one with the oozing liquid chocolate in the middle. Yummy.<br /><br />While I don't eat sinful foods often - 1 or 2 times a month. And I do have healthy habits 90% of the time or more... I have trouble getting REALLY lean, not just visible abs (which for me is now normal because if the good habits) but really really lean.<br /><br />I simply eat too much!<br /><br />I eat healthy food but I eat it in unlimited amounts.<br /><br />Now I'm going to eat them in limited amounts. Even good stuff like fruits and lean meat will be limited. The only unlimited things will be green veggies!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-44775131197646270092008-05-13T17:16:00.000-07:002008-05-13T17:36:23.657-07:00Singapore Personal Trainer: What If I trained, but ate anything I want?If you are trying to lose fat, exercise without proper nutrition will not work.<br /><br />You will gain the health benefits, and you will "feel" better than not doing anything at all. BUT if you want the visible changes, you will need to change your diet and nutrition as well.<br /><br />But a recent study by one of my fellow fitness professionals in the US came to a pretty shocking (but very commonly observed) result. A group of sedentary people with high body fat (which is most people nowdays!) did 12 weeks of hard training - 3 hours/week of weights and 2 hours/week of cardio and did not have any dietary control.<br /><br />Their average results:<br />Gain 1kg muscle, lost 1/2kg fat, change in fat percentage -1%... which is VERY discouraging for that amount of exercise which is more than most people do anyway.<br /><br />I cannot overstate the fact that dietary changes are super important!<br /><br /><strong>Good diet is a big part of the reason our clients get results:</strong><br /><ul><li><strong>A very overweight client dropped 17kg in 1 month of training </strong></li><li><strong>Another large client dropped 9kg of weight, lost 12kg of fat and gained 3 kg of muscle in 2 months</strong></li><li><strong>Yet another lost 10cm on his waist in just 5 weeks</strong></li></ul>This happens when the "switch" goes off and says... wow I better not be eating so much crap!Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-18550241870007985062008-05-11T18:08:00.000-07:002008-05-11T18:20:07.973-07:00Singapore Fitness Coach: Mother's Day<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1PO_vLTPNyELSR4IGk9lJlCxKy_8lcL61yjuca8Aqp99HOKByuUiDDS3xdKRKEpbY9tnsUGczpl6BDcb6tS2CX2b5ZM8jbx_QPh7Z_Vf9zsPmwWzCi0CGKDI2tDofSo-jPo6qnI3hu0A/s1600-h/mom.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1PO_vLTPNyELSR4IGk9lJlCxKy_8lcL61yjuca8Aqp99HOKByuUiDDS3xdKRKEpbY9tnsUGczpl6BDcb6tS2CX2b5ZM8jbx_QPh7Z_Vf9zsPmwWzCi0CGKDI2tDofSo-jPo6qnI3hu0A/s400/mom.JPG" alt="" id="BLOGGER_PHOTO_ID_5199293743640206882" border="0" /></a><span style="font-weight: bold;">Mom and I on the Nile river</span><br /><div style="text-align: center;"><br /></div>Mother day! Yeah... my mom is great and her encouragement and love is a big reason that I feel like I can accomplish anything. Happy mother's day 2008!<br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqOXsnTeZd1sjeDZPSz_i3vDrdKVkbYfeFxS1Nsjb-8pW6Hh9mzcuVUA-8OaTL45Hu7DBbJXeTnz60Zt4qa3ZrToMlHlTa_TU_QOR7Enqhyphenhyphenf29OE7opm1KsLhSHo_9vp1GbaCJfiMpOHA/s1600-h/mom2.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqOXsnTeZd1sjeDZPSz_i3vDrdKVkbYfeFxS1Nsjb-8pW6Hh9mzcuVUA-8OaTL45Hu7DBbJXeTnz60Zt4qa3ZrToMlHlTa_TU_QOR7Enqhyphenhyphenf29OE7opm1KsLhSHo_9vp1GbaCJfiMpOHA/s400/mom2.JPG" alt="" id="BLOGGER_PHOTO_ID_5199294508144385586" border="0" /></a><span style="font-weight: bold;">Mom showing pretty good form on the single leg dead lift</span><br /></div>Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0tag:blogger.com,1999:blog-2643529846789445026.post-84724250175521595242008-05-04T07:42:00.000-07:002008-05-04T07:51:17.437-07:00Singapore Fitness Coach: Research Is a bit behind - Benefits of Jump Training<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCxPrWAwIIGgbC4uEIPiK-Nu_r663mTSdpWqAcBMGfUYAnK7xkO9K6rGbfHDaY2M2hG_I2syghKnCrX63elIBvTX1WgMn2OqYBghCZ8EkSL0H1iSWKElTV-I9cCsoujx_vGxybsr4Xs1o/s1600-h/jt.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCxPrWAwIIGgbC4uEIPiK-Nu_r663mTSdpWqAcBMGfUYAnK7xkO9K6rGbfHDaY2M2hG_I2syghKnCrX63elIBvTX1WgMn2OqYBghCZ8EkSL0H1iSWKElTV-I9cCsoujx_vGxybsr4Xs1o/s400/jt.JPG" alt="" id="BLOGGER_PHOTO_ID_5196534633874845266" border="0" /></a><span style="font-weight: bold;">Jump Training - Men & Women, Boys and Girls, all our training programs have some form of reactive training</span><br /><br /></div>Part of any good training program (if you have no pre-existing medical problems) is "reactive" kind of training. That means jumping and bouncing stuff.<br /><br />Besides being really good for fat-loss (try 25 burpees with a jump and see how your heart rate is!) they have an especially good other benefit, they improve bone density and mineral content. So ladies, say Bye Bye osteoporosis! And the good news is that the benefits last a long time. In the study, the benefits lasted more than 24 weeks after training stopped (and no... you shouldn't stop training).<br /><br />But the results are clear (altho the study was done initially on rats...) reactive training has so many benefits, that if it is well coached and taught, it's a great addition to any training program.Coach Jonathan Wonghttp://www.blogger.com/profile/05172871848159357492noreply@blogger.com0