Personal Trainer Singapore – Coach Jonathan Wong

Why I’m doing this? – I attended a seminar by one of the best functional medicine doctors in the world last month. He was talking about how important it is to get rid of all the bad stuff in our body once in a while. Probably about 2x/year. I am following Coach Poliquin’s model on his blog. But I will be trying to detoxify estrogen as a priority. There is other bad stuff in the world like plastics and heavy metals. When our infra red sauna comes in, I can try to get rid of those other things.

While I consider myself a healthy guy, I’m not as lean as I should be considering how good my usual habits are. If a person has good habits for nutrition, and still is not able to get maximum results, toxicity is often the cause. I’m trying to eliminate the problem of toxicity. During my young days I lived in quite a few polluted countries and Singapore is quite polluted also (as are all major cities) so I’m toxic for sure!

• I will be eating medicinal, non allergic, totally organic food with lots of nutrients for both phase 1 (stir up the bad stuff) and phase 2 (kick the bad stuff out) detoxification in the liver. These are Primal Clear Px and Inflam Px
• I will try to make my body as alkaline as possible with Primal Clear, Phyto Px (an organic veggie/fruit drink), and limes in water
• I will also use frequency specific micro-current (FSM) liver detox protocol once/day to help the liver handle the toxins that will be kicked up.
• I will eat lots of fiber because toxins are cleared partially through bowels (and sweat and breath and urine)
• I will drink filtered water as much as possible.
• I will train every day, even if its not a record setting attempt, it will help lymph – which is very important for immune system health – to flow around the body because it flows due to muscle contractions.
• I will eat organic green veggies if possible
• I will train without air-conditioning when possible to get more sweat going – sweating is good for detox and this is the best I can do before our detox infra-red sauna comes in.
• I will record how I feel and how I progress throughout the week. I may feel bad/tired/brain fog at times as the toxins are being handled by the liver. I may need to nap a bit more. I don’t know, lets find out!
• I will eat amino acids to help preserve muscle mass because this is quite a low calorie week. These will be a mixture of branch chain amino acids, and regular essential amino acids
• I will eat close to zero fats (this is NOT what I usually do, I eat lots of omega-3s and healthy fats on a normal week) this is to rest the fat digesting and metabolism pathways of the body.
• I will eat glutamine and add some pro-biotics along with Inflam Px – these supplements take care of digestive tract health and rest the digestive system because I eat quite alot of food normally.
• If you look at Coach Poliquin’s detox, I probably eat a bit less because he has more muscle mass than I do.
• If you are smaller than I (I’m 81-84kg most days) you can scale the nutrients accordingly but just eat as much as you like, this is not about restricting calories to go for a bodybuilding contest, its about eating perfect food so that your body gets a chance to recover from the stress of living in a city like Singapore. Remember – health first, appearance and strength come along next

Wake Up: Primal Fiber + Water – 1 big scoop (about 15g) + Limes

Meal 1: 3 Scoop Primal Clear Px + 20g Glutamine + 5 Yang R-ALA + 10 amino acid capsules

Training - Shoulders and Arms 20 sets with Medium/High Reps And Practice Power Cleans 8 sets – Singles Up to 122.5kg

Meal 2: 3 Scoop Primal Clear Px + 20g Glutamine + 10g Glycine + 2x Multi Intense + 5 Yang R-ALA + 20 Amino Acid Capsules

Meal 3: 30g Phyto Px + 20g Glutamine + 20 Amino Acid Capsules + DIM + Estro Defence

Meal 4: Same as 3

Meal 5: 3 Scoops Primal Clear Px + 20g Glutamine + 2x Multi Intense + 5 Yin R-ALA + 10 amino acid capsules + 2x Hepato Force (liver assistance) + 4 uber mag capsules + DIM + EstroDefense

Meal 6: 30g Phyto Px + 20g Glutamine + 2x Hepato Force + 5 Yin R-ALA + 4 uber mag

Before Bed: Primal Fiber and more Phyto Px if necessary (if I’m hungry).

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.

I was recently walking past a famous hawker stall that is known for its wanton noodles. There was a massive line waiting to buy the noodles. I suspect it’s a 30-40min wait!

Think about it for a moment, this is a massive waste. You wait a long time wasting time…which is our most un-renewable resource.

Then you eat food that shortens life and reduces the quality of life. That is health, another priceless item.

What a bad use of an afternoon. Less time, less health, what could be worse…

I would like to think of myself as a fairly wise investor. I am no Warren Buffet of course but I do save as much as I can, and I do treat money with respect because it is an important thing. One of the main things about saving is compound interest. It makes saving one of the smartest things we can do.

A financial example I read recently: If I start saving for my future children’s college education (yeah, its a while away and yes, I’m working on the children part) now, and I save $200 per month for 10 years in a decent fund with 6.8% returns, I will end up with about $34400. Enough for local tertiary education. No problem at all.

But if I borrow that amount and pay it back over 10 years at the same 6.8% interest, I pay back $400 per month! Thats DOUBLE!!!
Not smart at all.

But this is exactly what people do with health isn’t it? No resources (time, money, brain power etc) spent spent on health and fitness most of their life, but then 1 sudden illness or surgery and ugh the payback is really high. Not just financially but also emotionally

I really encourage all the people around me to invest in health. Because there is no real way to “pay it back” later. Anyway it only takes 3 hours of proper exercise per week to maintain health! That’s less than most people watch TV per day!

It only cost’s a few dollars a day to get a fish oil, a digestive aid, and a multi vitamin. Less than most people spend on a Starbucks…

Contact us to ask about our supplements. We personalize our supplement recommendations and we use only medical grade supplements. These supplements also cost way less than you might expect from a top brand. We order Poliquin brand supplements. The best, purest and most potent fish oils, multi vitamins and herbs you can get in Singapore.