Yesterday I went for a massage and when you get deep tissue work done, your body will release toxins. Massage is a manual form of detoxification. After the massage, I also took supplements like a multi vitamin, antioxidant support and a green veggie and berry drink. However today I was still feeling the effects of the toxicity coming out, and my body still dealing with it.

I am doing “German Body Composition” program with short rest intervals, and the day after the massage I was doing that workout for the 2nd time. I managed to increase weight for all the exercises compared to the first time. In fact, there was much less discomfort from the lactate as well. (less burning feeling in the muscles)

However, after 2/3 of the workout, I had to stop. Light headed and with a headache. Power went up (as I used at least 5% more weight for every exercise and got extra reps too!) however work capacity went down (I only finished 2/3 of the workout).

This is a sign of possible overload on your body’s systems due to the cleaning up of toxins. So if this happens to you, just take it east for one workout so that you body gets detoxified and you have potential for even further gains in the future.

A clean body is a lean body.

Areas like the knowledge of understanding a less than optimal performance during workouts are things that only an experienced coach can help you with. That is what my staff and I do for our fitness boot camp, Singapore personal training and health consultation clients.

Ensuring Fatness, Diabetes And Cancer

I just finished a phone consult with one of the finest natural medicine and detox specialists in the world. Dr Bob Rakowski. I wanted to know more about natural solutions to cancer because recently I have several family members/friends who have it. All kinds – breast, colon, liver, pancreas etc. From our 30min consultation, I learned a few things…

Cancer LOVES sugar – in fact it loves it 15x more than any other nutrient. And what were my friends/relatives on? “Ensure” Whats that – it’s 60% SUGAR!! It’s mad that this food is recommended to help give the cancer patient energy when all it does is feed cancer cells the nutrient it loves most!

Digestive tract health is so important, and the nutrient that helps digestive tract health (Glutamine) also helps fix cancer via 7 pathways – one of the most important is that, being an amino acid, it maintains muscle mass which is good for immunity.

Pancreatic enzymes are GOOD! They break down the protein coating of cancer cells and KILL THEM! Yay!

Dr Bob also gave specific supplement protocols for my “cancer clients” and I look forward to helping them get well ASAP. No more chemo, no more radiation, no more illogical food choices.

But better still, PREVENT cancer by PERUSING health! That’s what we do with our weight loss, personal training and fitness boot camp programs where we cover health, nutrition, supplementation for your genetics and body type, as well as exercise:)

Once You See This - It's Probably Not Good For You

Almost everybody knows that sugar is bad for you. And my personal training and fitness boot camp clients certainly know this because we try our best to inform our clients about the negative effects of sugar consumption for their health. But the processed food manufacturers know that customers are becoming aware of this too! Customers are more informed and are getting better at reading food labels.

Here is one trick that you should be aware of…

Manufacturers sometimes “split up” the sugars among the ingredients. It is quite well known that the ingredient with the highest amount has to be listed first, so a food with sugar listed first may be very unpopular. But if a manufacturer seperates sugar into fructose, dextrose, maltodextrin, high fructose corn syrup, different sugar alcohols (malitol, xylitol etc) it becomes easier to hide and none of these individual ingredients ends up high on the list. But add them up and you have  sugar-fest that will make you tubby real quick so read labels carefully.

Even more so… don’t even buy many foods that have labels to be read! I mean a vegetable or piece of meat or a fruit has NO LABEL! These tend to be the best foods for you.

HELP! I need a Detox!

As a Singapore personal trainer, my clients trust me with their health and ask me all kinds of questions. One often asked question by our fitness boot camp and personal training clients is “what about detox? – do I need it? – how should I go about it?”

There are so many people and companies offering detox products. But detox is a complex situation. Your body is actually capable of most of the detox processes. But you need to support it with the right nutrients to the right places for the right tasks.

Here is how I do it. I learned from a mentor who is a brilliant functional medicine doctor and one of the most sought after detox specialists in the world.

Firstly, everybody is different and needs different detoxes. How do you know if you need a detox? Well… we all do! The world is a toxic place, our food is not as nutritious as it should be, and our stress levels are way above what our ancestors are used to dealing with.

One indicator of a need for detox is the inability to lose bodyfat even though you do other things right! Great nutrition, hard training, correct supplements and you get stuck – the primary reason is toxicity!

So when a client like this comes for a consultation, I check their health history, and their Biosignature (a method of determining health conditions from body fat storage patterns devised by Olympic coach Charles Poliquin). I also use a questionaire to determine if there are other issues like problems with neurotrainsmitters (brain signals), liver, adrenal gland (stress) and other organ issues. I also check digestion and mineral levels.

If a detox is needed, I usually use a combination of medicinal food (guaranteed potency, purity, and effectiveness) which is non allergic, as well as an organic greens/fruit supplement, and fiber. In addition, according to the client’s needs, I would use a variety of nutrients to support the liver, gall bladder and digestive tract in detoxification.

Finally I would add supplements according to the clients “main problem” it might be stuff to take out heavy metal poisons, plastics and excess bad estrogen.

This goes on for 1 week. There might be some nausea or headaches because the liver is working hard to get rid of all the bad stuff from your body. That is why it is so important to support the liver!

After this week your fat burning, muscle building and health will be back on the fast track.

Doing this 2x/ year is recommended because Singapore is a crowded and polluted place. We need to keep our bodies clean to maximize our health, productivity and quality of life.

Go to my personal trainer contact page and ask for a detox consultation today!

Disturbing news from Time magazine last week! In an article called “Exercise does not make you thin”, there is this author who has this “special” idea that exercise makes you fatter.

WHOA!! Maybe I’m in the wrong industry If I want to help people! Seriously, I earn a living helping people lose weight, get lean and strong, get the physique they want, get into the best possible health and perform to the best of their ability! None of these things require “more fat” and if exercise makes us fat, then I should be asking all my clients to do as little exercise as possible.

Now there is scientific basis for this article as I wrote about in my previous article on the topic of fat loss and exercise.

In fact there is another study I just came across from the University of Oklahoma which came to exactly the same conclusion. I.e. 10 weeks of proper exercise had no effect on fat loss (only about 1kg of fat was lost on average!).

So… it seems this article has some merit!

Time to look for another job Coach Jon… you just spent 3 months (10-12 weeks as demonstrated in the studies) of all your client’s time, effort and money for what is in effect the same scam as any slimming center or infomercial product!

We better stop teaching clients to exercise...you know...in case they get fat!

NOT SO FAST!!

Just because the author of the article spends many hours each week exercising (and even getting a personal trainer to help him!) without getting results – doesn’t mean that he is doing it right.

The article mentions nothing about the role of eating correctly for burning fat. In fact it says that exercise makes you hungrier and you end up eating more. For example after exercise that burns 300 calories, you feel like eating a piece of cake that has 500 poor quality, fat storing, no-nutrient calories in it… YES that is true. And if you keep doing something as foolish as that – exercise will make you fat!

But exercise has so many benefits that it would be totally outrageous to stop.

• Maintaining strength, power and muscle at all ages and especially as we get old. This is a key determinant of happiness, independence and quality of life of senior citizens.
• Fitness in both the short and long duration energy systems (aerobic and anerobic) that mean life becomes easier
• It improves brain function, and happiness. My sister can attest to this! She is a therapist in the area of mental health and exercise is the BEST modality that is non invasive, drug free and has no side effects.
• It prevents age related disease like osteoporosis.
• It builds muscle mass which has direct co-relation to the strength of our immune system. (You don’t fall sick)
• It makes us look good! Yes, there I said it. If you just diet yourself till you are thin you will be weak, sickly and unattractive because you will be “skinny-fat”.
• The list really does go on and on…

So we can’t afford to ditch exercise (especially proper exercise that is the stuff we do in our personal training and fitness boot camp programs).

If there is a member of the media in Singapore who is having trouble with their tummy fat like this Time magazine author is, I would invite them to participate in our Singapore fitness boot camp. Along with our nutritional coaching.

If they did that for 12 weeks, irresponsible articles like this would never be published and I would never need to quit my awesome job of helping people in Singapore burn fat and get strong!

Training At Home Is Like Ordering Pizza, You Won't Die From Hunger But You Won't Be Great Either

Each and every month there are perhaps 10-15 potential clients (that is a large amount of business!) that we have to turn down because they specifically want “in-home” training.

There is nothing wrong with this of course, sometimes people may be too busy to come to a gym, sometimes they may not be comfortable with the traditional, intimidating “gym environment” and sometimes they just don’t believe that there is a difference between “in home” training and training in a fully equipped fitness facility like the Genesis Performance Center.

As a Singapore personal training and Singapore fitness bootcamp service provider we do our very best to address these concerns.

• If your schedule is packed we do our best to be flexible in our personal training programs so that you can come in any time that our private fitness center is open. There will always be a slot and a space for you! (That is why we have thousands of square feet of space and are soon upgrading to an even bigger facility)
• If you are worried about the unfriendliness or intimidation factor present in most gyms, we make sure that you are brought into a positive, encouraging community that spurs you on to greatness. (Nobody joins our personal training or bootcamp programs to be average or even above average!)

But today I would like to speak to those who don’t see the benefits of training in a properly equipped gym.

• There is this misconception that you can become great by doing a few push ups at home. It is certainly OK. And we do give home or hotel workouts for those clients who need to travel or can’t train with us as often as they would like. However this is a STOP GAP measure. As soon as their schedule allows we get them back into the gym for more effective workouts.

The reason for this is simple.

Unless you have a space for a proper home gym, you will never have heavy enough weights at home to become really great!

Even our ladies in the Curves & Core Ladies Fitness Bootcamp who are lean, slim and weigh 50kg are lifting 60-70kg weights or more because they are so lean, strong, fit and healthy. How much more so for a strong male who may need 160kg of weights ar home.

If you only use the “5kg home weights” you will not get the speedy results that all Singapore residents want! (I don’t know anybody who wants slow results over fast ones)

What I tell people is this – yes you can order pizza delivered to your home as a meal, but if you want a gourmet meal cooked by the best chefs, you need to go to a fine restaurant. In fitness that “fine dining experience” would be a fully equipped training center for fitness bootcamps and personal training.

The Genesis Performance Center Is The Fine Dining Of Fitness

We invite you to dine with us at the Genesis Performance Center.