Personal Trainer Singapore – Coach Jonathan Wong

Did things right sleep wise, computer off, phone off etc… and had 8 hours straight. Just as it should be. But still needed a short nap in the afternoon. I have been using a bit of topical magnesium along with the capsules. I think the topical one absorbs through the skin fast, so there is a quicker effect, and then the capsules to continue the release of magnesium through the night. The overall combination is better than either one alone.

Food was same except I ate a big bowl of seaweed + veggie soup at lunch.

I trained arms and shoulders today, the strength is clearly lower, and so is the ability to recover between sets. Most body fat sites are dropping a little 1-2mm which is quite slow considering considering the results I can get for clients haha. But because this is kind of a higher carb diet than I usually have (100+g/day) my love handle site (carb intake related) isnt dropping much.

Im not too worried though. This isn’t some radical fast fat burning diet, it’s for cleaning up stuff inside. I believe it potentates further fat burning in the future and sets your potential “standard” bodyfat level lower.

A Key Element Of Detoxification

As all my personal training and fitness bootcamp clients know, my staff and I can’t stand NOT getting them results. And the MAIN factor that stops committed clients from getting results is toxicity.

That means that if you eat, sleep, exercise and have good habits and STILL don’t get great results, toxicity is probably what is stopping you.

If you are eating prata and cookies, then no detox, no exercise gadget and no personal trainer can help you.

The reason detox is important is that our environment is not as clean as it should be. We have plastics, heavy metals, allergenic food, pesticides, and it is estimated 80,000+ chemicals that are man made and which our body is not designed to handle.

The only effective way to detox plastics (and it helps all other stuff also) is through far infra red saunas. They are touted as “weight loss tools” because they burn up to 600 calories per hour… but I prefer exercise for that! We are using the saunas to get rid of bad stuff so that our bodies can function fully.

Toxins get in the way of our cells producing energy (they reduce the efficiency of mitochondria) – so we feel sluggish, our metabolism drops, the reactions in our body happen slower, we can’t lose weight, burn fat, or gain muscle mass – all because our cells are not as energetic as they should be.

I got only the best brand! “Heavenly Heat” – why? It got the most recommendations by natural medicine doctors and fellow coaches that I respect. It cost’s up to 10X the price of other brands or sauna options… but I think it’s an investment that my personal training, and fitness boot camp clients will appreciate. Nothing but the best stuff for them!

• These saunas keep a relatively low temperature (40-50 deg C – instead of up to 100 deg C in regular saunas) so you don’t run out screaming after 5 mins…
• It uses NO GLUE and NO LAMINATED WOOD – If you use glue or laminated wood, the toxins from their production will get into you while you sit in the heated enclosure. That is NOT what we want during a detox session.
• It uses focused Far Infra Red (FIR) Heaters not “carbon” synthetic ones which spread the power out too much and dilutes the FIR output. This means you get a better heating, sweating and detox effect.
• It has heaters targeting every part of your body ( there are 7 heaters for just 1 person).
• Proper ventilation so the toxic air gets out properly and you don’t need to use the DOOR as a FAN
• Glass door/windows – plastics are poison!
• VERY IMPORTANT - I will provide each person a set of customized anti-oxidants, liver support and detoxification supplements to maximize their sauna time. Without these your body will not be able to effectively remove all the toxins that the sauna stirs up. (This is one of the key value added benefits of doing your detoxification here rather than anywhere else!)

I look forward to using this health and energy boosting method to get our clients even better results!

Ok, many of my Singapore personal training and fitness boot camp clients as me if fruit juice is ok for them to drink… I mean, fruits are healthy right? so why not just juice them and get all their goodness… and as an added benefit you can have so many fruits in one glass… my answer (after a short chuckle)…NO, No, NOOOO…unless you want to get fat, diabetic and brain damaged!

Clients come to me to lose weight, burn fat, get healthy and improve their performance and strength… so of course NO is the answer.

Pretty Nice Ads, Pretty Ugly Results

Why?

Firstly fruit juice is high in sugar and low in fiber (even the most organic, healthy ones) – that means that it’s just as bad as any other processed and overly sweetened cola or syrup based drink. Almost nobody can get a healthy and lean physique drinking those… and nobody can get a great physique drinking fruit juice either.

It combines all the “bad parts” of fruit – the high sugar, concentrates it and gives you many servings of this in 1 glass – it takes several apples (4-5) to make 1 glass of apple juice. When was the last time you ate 5 apples in one sitting? Thats the amount of sugar you are taking in!

It takes away the good stuff – the skins and fiber in fruits is gone! These actually slow digestion if you eat the whole fruit. That makes the impact of the sugar less on your body when it is digested slowly and released slowly into the body.

Most fruit juices in coffee shops and hawker centers are “enhanced” with sugar syrup – oops thats not in real fruit!

Finally fruit juice commercial production is EVIL. Fruits are very heavily sprayed with poisons to protect them from bugs (its actually because the soil they are grown in is so bad that artificial fertilizers are used which do not provide the plant the nutrients to be healthy and have its OWN defense against bugs – thus pesticides are needed)…

Do you think fruits are lovingly plucked and gently squeezed one by one to make juice? Of course not. They are crushed by the thousands, skin and rind and all and the juices drained out. Oops some pesticide is left on the skin… oops… its in your juice.

Most pesticides are nervous system and brain toxic. That is BAD.

I prefer to have full nerve function and brain function. I prefer to be lean and healthy. I don’t drink fruit juice!  And any Singapore personal trainer who knows his/her nutrition facts won’t tell you to either.

I know that we need about 8-12 servings of fruits and veggies to stay healthy, alkalanize our body, and get a  wide spectrum of anti-oxidants. That is why I use a organic veggie and fruit extract that keeps the nutrients but does not give us the high sugar content. I also use a variety of organic fibers to keep the digestive tract healthy. We used to be able to get great nutrition from fruits… but fruit today is not what it used to be – its low in nutrients, genetically modified to be sweet, and covered in pesticides… we should all use a greens/fruit supplement and a fiber to stay healthy. Contact us to see if we have any in stock so you can get the nutrition your body needs to maximize its potential.

Christmas is the for remembering Christ. “Peace on earth and mercy mild
God and sinners reconciled” and “Hail the heav’n-born Prince of Peace!
Hail the Son of Righteousness!” are part of the Christmas carol “Hark the herald angels sing” and remind us of the mission of Jesus who came to bring peace between God and mankind and between each of us.

When I think about peace, I also remember how few of my fitness training clients come to me initially with peaceful sleep. If they wake up in the night to go to the toilet, if they cant sleep, if they are not rested in the morning or any other sleep problem, I consider that “un-peaceful” sleep / insomnia etc.

So, lets talk about peaceful sleep this Christmas. We use a combination of habits, nutrients and herbs to help sleep by fixing the underlying causes of sleep problems. These require a specific plan for you depending on your individual sleep problem.

However there are some things which I call “sleep hygiene” that can help you get to bed better and stay asleep better.

1. Get rid of electromagnetic interference (EM). Our body has an EM field, so interference will mess us up. Get your Wi-fi, computer, handphone, TV etc OUT and OFF and as far away as you can.

“oh my handphone is my alarm” – get a $5 battery clock… and not the blinking red light kind either, that messes you up too!

2. Get an eye mask and ear plugs – in Singapore, we have lots of lights and sounds. These are not supposed to be part of a normal human rest periods. Plug them out! In the picture below is the eye mask I use. It has contours of the face especially the eyes, this is important because I don’t want pressuse on my eyes which can mess up the eye movement that happens during sleep.

Good quality Ear Plugs and Eye Mask - Increased Health For 5 bux

3. Eat the basic sleep aid – magnesium. It helps the body relax and prevents muscle cramps. You can get the best magnesium supplement from my center. It has different kinds of magnesium inside so that it goes to different parts of the body simultaneously. That makes absorption much better! Go to our personal training contact page and just drop us a mail if you want some.

Have a peaceful Christmas! And God bless you and your families!

-Coach Jon

Eat as you please... they are great for you

Many of my personal training and fitness bootcamp clients ask “how many eggs can I eat each day?” This is a good question because eggs are affordable, versatile as a food, and very importantly… YUMMY!

Myth 1: They are high in cholesterol – true… However cholesterol in iteslf is not bad. Without cholesterol you would … die. It is the building block of vitamins, hormones and cells. Your body is so dependent on cholesterol that each of your cells can produce some of its own. Eating more or less of it doesn’t affect you much. Short version: Eating cholesterol has nothing to do with your blood cholesterol. (more on cholesterol in a future post).

Myth 2: They are high in fat – ALSO true! But eating fat and less refined starches makes our body fat adapted and that means we burn fat for fuel. And that means you will burn your own body fat sooner! – Just because your body is better at using fat as fuel (a safe and efficient source I might add…)

Eggs are created as an excellent food source. Eat them whole. The yolk has many nutrients and in fact, the fat content of the yolk slows digestion of the entire egg to make it less blood sugar spiking. That means less likely to store as fat! People who eat egg whites alone are more likely to get fat. (nobody comes to my personal training center or joins our bootcamp fitness class to get fat!)

Finally, the ONLY reason you would not eat eggs is if you have an allergy or sensitivity to them. If you eat eggs then feel bloated, or have lower energy about an hour later, then eggs are not good for you and should be avoided.

If you are not allergic, eggs are great and eat them as you please!

A client of mine asked me about fasting this week. Excellent question!

There are a few things to consider. First, one of the benefits of fasting is related to reduced calorie intake which is pretty well researched and results in longer life due to turning on of Sir-1 and Sir-2 genes. But this requires a fairly restricted diet and large amounts of fasting which is about a 40% caloric restriction i.e. you will be very hungry! But yes, chances are you will live longer…

But there is also the issue of quality of life. Too much caloric restriction means it’s hard to get the correct amount of nutrients in your food. This is quite a problem in today’s overpolluted world. You need more protein and micronutrients to help detoxify yourself through the 6 detox pathways in your liver. If you are on such restricted calories, you probably won’t be able to detox well. That means lower health.

Also, with such low calories, you don’t have enough energy for proper training and recovery. That means you will likely be skinny and weak! This is not acceptable to most people, especially our personal training and fitness boot camp clients at the Genesis Performance Center.

But… there is a solution. The compound called resveretrol, found in wine via grape skins (although you will need 2 liters of wine to get the right daily dose) has been shown to give the same anti-aging benefits as caloric restriction. It does so by protecting your telomeres (the protective caps of your DNA)… so just take some resveratrol (make sure you get the “trans” version, not the “cis” version – minor chemical structure difference, HUGE difference in effectiveness) and you get the benefits of caloric restriction… while eating as much healthy food as you want…

This way you become strong, healthy, well detoxed AND long living… a win-win-win situation!

We have the worlds best resveratrol formulation developed by the Hypertension Institute of Nashville and my cardiovascular health mentor, Dr Mark Houston. Pure and effective trans resveratrol. Contact us to get yourself the anti-aging supplement that really works. $85 for 1 month’s supply. Each capsule is 2 liters worth of top grade wine… 250mg/day the correct dose that the human body can metabolize (use).

Beside aging… It has other benefits like slowing weight gain, reducing cancer, cardiovascular problems and metabolic syndrome.

Finally, if you DO choose the fasting route, the current suggestion from health practitioners (although don’t really like to do this…) is to take several 12 hour fasts during the week from 6pm to 6am.

More thanking, less whining, less fat storage!

Although thanksgiving is an American holiday and festival, the act of being thankful should be practiced worldwide. It makes those around us feel appreciated and in general makes the world a better place. I’m thankful for all the personal training and fitness boot camp clients and the staff at the Genesis Performance Center. I’m thankful that I get to do a job that excites me, I’m thankful that I have the support of friends and family.

In fact I reccomend that my cleints keep a “thankful book” or journal that you can write down things that you are thankful for at the end of each day.

Thankfulness is a great anti stress tool. Since stress is a holistic problem, it has to be addressed in a holistic manner. Food, supplements and attitude! The attitude of thanksgiving, expressed in a thankful journal will lower stress.

Less stress means lower rate of any disease, less fat storage, better health and more friends (who wants to hang around a whiner!) Win-Win-Win for everyone.

Consider starting your thankful book today!

Just finished the 2 day cardiovascular seminar with Dr Mark Houston. This man is probably the top guy in the world when it comes to treatment of heart and blood conditions with both traditional medicine as well as nutrients and lifestyle. He also has a huge bunch of alphabets after his name!

We learned the latest ways to treat cholesterol and blood fat problems, high blood pressure, as well as aging of the body and vascular system. Awesome info. I will be adding this as a new service to clients to further improve the benefits they can get at the Genesis Performance Center.

Dr Mark Houston And I After The Seminar

If I were the minister of health. I would teach people how to AVOID getting adult onset (type 2) diabetes. It is totally preventable, and I firmly believe that type 2 diabetes is totally fixable without drugs. My doctor friends don’t seem to believe this till the client’s blood work comes in (insulin levels and fasting blood sugar). With the right nutrition, supplements like fish oil and the right exercise program, it is possible to be back to full health ASAP. After all type 2 diabetes is a lifestyle problem, so the long term, drug free solution must be lifestyle based too.

So… if you are type 2, adult onset diabetic…

Cut out carbs! They are what caused you to have diabetes in the first place.

Exercise often. This is NOT for calorie burning after all you can never out burn bad eating… instead it is to boost what is known as insulin sensitivity in your cells. This means that you don’t need as much insulin to get the right effect in your body, thus relieving your overworked pancreas from needing to make so much

Take supplements that heal the pancreas, improve insulin sensitivity, and manage blood sugar. The ones that we use that have worked well are:

Fish oil – you will need alot of this! Manages blood sugar and improves insulin sensitivity.

Fennugreek – it comes in a special blend with bitter melon and gymenena which are great for manging sugar levels and pancreas repair.

Alpha lipoic acid – improves insulin sensitivity.

I believe in helping those with chronic diseases. Last Saturday morning I volunteered to conduct the warmup exercises at TOUCH diabetic support’s charity walk for people with diabetes.

Mic and soung check... 630am...

The crowd following along

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Here are some common questions I get asked about hypertension or high blood pressure. In our personal training and fitness boot camp programs we have more than 30 people per year (as of last year) getting rid of hypertension without any drugs.

Q: “What is so dangerous about hypertension?”

A: It is one of those things which does not have much of a progression. The severity of the symptoms goes from almost nothing (mild shortness of breath, mild headaches) to VERY BAD – stroke and heat attack!

Q: “When I get my blood pressure checked I get these 2 numbers. Which one is more important when it comes to determining my risk of problems”

A: The higher (bigger) number (systolic) is the more relevant number, it has greater relevance to things like heart attacks and strokes.

Q: “What nutrients can I use to help myself if I have high blood pressure?”

A: Potassium, Magnesium, CoQ10, Vitamin C can help… along with a non-refined food diet, reduced sodium (especially our bad refined cheapo salts), keeping your weight in a healthy range, and of course exercise.

One problem is that Singapore is country with alot of stress in general, so that means fatigue of adrenal glands of many people – thus making them crave salt! In this situation of hypertension + adrenal fatigue, I would use herbs to boost the strength of the adrenals, along with a lowered sodium diet to help the hypertension. Contact us to find out if we can help you with any of these things