Personal Trainer Singapore – Coach Jonathan Wong

Here are a few questions that I was asked by our personal training and Singapore boot camp fitness clients last week. I hope these answers help you with your health, fitness, weight loss and fat loss goals too.

• What seafoods are ok and not…for example I love prawns and crabs ..are they ok as meal – yes they are fine as long as you don’t have an allergy to them. They are actually healthy and very nutritious! (and won’t make you fat!

• For the snack, can i replace egg with cheese? what other alternatives i have (Yoghurt, etc?) – I would stick with eggs over cheese although cheese is not a bad choice either. Eggs just have a higher amount of protein. I am not a big fan of yogurt because it tends to be highly processed and high in sugar.

• If i miss or cheat on my diet like last night. do i make it up the next day by taking less? – If you end up eating a bad meal, RELAX:) guilt probably raises stress hormones and makes you even fatter! Just get back to healthy food ASAP. That is the main thing. The wrong responses are to skip meals, or to continue eating bad stuff since “I already messed up”.

• For the coffee before training. Do I take it for big training (like on wed) or do i take it even if I do my intervals trainings/swims – Coffee is fine before intervals.

• Is coffee with low fat milk bad? I have a habit of taking it quite often..should i stop? I also use Equal instead of sugar.. is that acceptable? – I would go with heavy cream and cinnamon which slow down the caffine release and increase fat burning. I am not for artificial sweeteners unless absolutely necessary.

• My fishoil at home is 1200mg per capsule. How many do I take..taking 4 per meal doesn’t sound right – It is right, depending on your current level of body fat. The fatter you are, the more healthy fats you need to take to increase your insulin sensitivity (and a bunch of other good reasons too!)

As the Minister of Health I would want the population of Singapore to have some defense against the “killer” of our times in developed countries.

That killer is stress.

• Stress makes you store fat (especially on your tummy and this can be seen from a biosignature assessment, this is the MOST common fat distribution problem among Singaporeans)
• Stress shuts down your immune system
• Stress ages your brain and gives you memory loss
• Stress makes you unhappy
• Stress affects your sleep
• Stress is an causing or accelerating factor in degenerative disease
• Stress burns your lean, firm muscles away… and the list goes on.

The tough part is… stress is not going away! We live in Singapore, a place where long work hours and lots of responsibilities are taxing on the stress handling resources of our body.

Phosphytidylserine

Now, naming a supplement the “national supplement of Singapore” is a big honor! And I didn’t come up with it easily. There are other great supplements that made it to consideration. Magnesium for helping sleep, Acetyl-L-Carnitine for its fat burning and brain boosting properties, as well as Fish Oil which, if its a good quality one, helps every disease known to man. These supplements help people all over the world.

But a national supplement has to meet a national need, and more so than in almost any other part of the world Singaporeans are stressed.

That is why Phosphytidylserine should be the national supplement. Phosphytidylserine or PS, it is found in the cell membranes of the brains of animals. Unfortunately those are either unsafe or uncommon as food.

PS helps you:

• Improve memory
• Reduce the effects of aging on your brain
• Prevent Alzheimers and other brain related issues
• Improves the conditions of people with depression
• Helps you sleep better
• Blunts the release of excess stress hormones like cortisol in response to stressful situations (VERY USEFUL!)

Take 200-400mg per day for brain function and stress defense at the last meal of your day.

If you want to get some PS, drop us an email (take away the spaces): support   @    genesis-health.net

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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!