Personal Trainer Singapore, Fitness Center Owner - Coach Jonathan Wong » sleep

Coach Jon 1 Week Detox 2010 Feb Day 4

coachjon — Fri, 19 Feb 2010 14:41:30 +0000

Nutrition was same as previous days, unfortunately the organic + non allergenic nature of the supplements mean they are rice protein based rather than diary, the taste takes some getting used to!

Some things to take note if you want to try such a detox program

You need to be taste tolerant – this is not for gourmet taste buds
You need to be good at swallowing capsules – there are lots of these and it would be best if you can swallow at least 4 at one time easily
You need to be able to handle social situations and get out of messing up the detox. I had a lunch today with an old friend from school. I managed to eat a small house salad and some broccoli while he ate a large yummy rib-eye ARGH.

Bowels were great as usual, weight loss is not too much considering the limited amount of food I’m eating. So far about 1-1.5kg in 4 days.

Some water/glycogen loss. It can be felt in workouts, the first few sets are ok, but feel drained after that.

Gasp on my 5th set of chin-ups I could only do 6 good ones- barely! Normally I can do 6 with 30kg weight added! But its only temporary. I also think heavy lifting is slightly affected because there is ZERO fat in this detox.

Fat is important in building the nervous system. You can maintain muscle (like I do with the big bunch of amino acids) but strength is hard to keep without saturated fats – yes that’s right nutritionists – go have a spasm!… saturated fats!

Sleep was not as good last night. I actually stayed up late reading. Also I forgot to move my work phone away from my bed. No mistakes tonight!:) Sleep is important!

What I’m doing on Christmas 2009 – Peaceful sleep

coachjon — Fri, 25 Dec 2009 13:53:52 +0000

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

Nutrition In Singapore – Red Bull Type “Energy Drinks”

coachjon — Fri, 13 Mar 2009 03:06:19 +0000

Here comes a rant!

I just noticed the full ingredients of Red Bull, I don’t use such drinks so this is the first time I have looked closely.

"Energy Drink?" I disagree!

Training sessions at the Genesis Performance Center can be hard work! And I know of clients that sometimes take an “energy drink” like red bull to get themselves ready for a hard training session.

THAT IS A MISTAKE

Look at the ingredients of red bull. The stimulant is of course caffeine. I have actually no problem with this, in fact coffee is good for you pre workout with some heavy cream (which is fat that slows the absorption) so make it a slow release fat burner and energy drink.

Here is the problem…

Red bull has caffine + sugar – This means sugar + caffine RUSH and the resulting downer after that.

Not only does this give you a downer, energy drinks have… Taurine! Do you know who I recommend taurine to? Patients who can’t sleep! It’s a down regulating nutrient. Now why would that be in an energy drink?

To give you a bigger downer RIGHT AFTER your caffine/sugar high! Guess what happens after that? You buy ANOTHER energy drink! Thats some sneaky ingredient usage there isn’t it. Buyer beware.

So… stick with coffee + cream as well as some Branch Chain Amino Acids pre training.

Singapore Fitness Instructor Explains The Benefits Of Sleep!

coachjon — Fri, 13 Mar 2009 02:42:33 +0000

A short video clip as I share about how sleep affects fat loss. This is just a short clip, but in all our programs no matter if its personal training, fitness bootcamps or NS Fitness, we address sleep issues! We help all our clients sleep better with nutrients and habits that suit them! Remember more, and higher quality sleep makes you stronger, leaner, less prone to illness, and more productive!