The only personal training studio/gym with science-based programs that guarantee results in Singapore
We provide a full range of specialized and general fitness solutions to meet the unique needs of our clients - the professionals who have limited time to exercise or look after their health. We are committed to providing a hype-free, no-nonsense approach that promises you effective and sustaining results.
We take the guesswork out of your fitness routine
Our targeted clients are often the busy professionals working in various industries who always find it challenging to find time to exercise and eat healthily: doctors, lawyers, lecturers, teachers, top-level executives, professors, etc.
They need to be in greater shape than an average person to cope with the demands of the world thrown mercilessly at them. If they are in poor shape, it may mean poor performance at work and in worst cases, get burnt-out and even face death. We are sure you have known someone personally like that. Ironically, these are the same people with the least time and energy for health maintenance. Thus, we created holistic programs specifically to help these executives to 'do less achieve more' and they don't have to worry too much about it.
Health is not wealth
People often equate health with wealth. But this is flawed. Health is far more important than wealth! What is wealth when health is no longer present? Helping these people to understand to place health at the topmost priority is an absolute must if they want to stay at the top of the game. The recent Covid 19 pandemic can teach us something about this.
Exercise mindlessly in itself, will not help our clients achieve the ideal result. Equal attention to other areas, which are all potential weak links, are the secrets to success. Not content with the standard training process practised everywhere, we decided to take our approach to the higher level.
Not just fitness but balanced fitness
Many people exercise just to develop just 1 or 2 aspects of fitness.
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weight training for strength,
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sports for agility & coordination
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yoga for flexibility & balance or
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running for cardio
It doesn't make sense because there are 10 components of fitness you do you need to do you want to consider yourself as truly fit. Without doing this, it is a matter of time you run into problems (eg injuries) associated with the weak link that is caused by its underdevelopment. The components are:
10 Components of fitness training
Cardiovascular Endurance
The ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues.
Bodycomposition
The proportion of muscle to fat
Balance
The ability to stay upright or stay in control of body movement
Coordination
The ability to move two or more body parts under control, smoothly and efficiently
Muscular Endurance
The ability of a muscle to sustain repeated contractions against a resistance.
Flexibility
The ability to move muscles and joints through their complete range
Agility
The ability to quickly change body position or direction of the body.
Muscular Strength
The ability of a muscle to exert a maximal or near maximal force against a resistance.
Speed
The ability to move quickly across the ground or move limbs rapidly to grab or throw.
Power
The ability to exert a maximal force in as short a time as possible
View balanced fitness like an 'ECO-SYSTEM', if you overdeveloped one area and neglect the others, your system will retaliate one day. Look at the death cases of professional bodybuilders.
This is one of our key features: to help you achieve your personal fitness goal (be it losing weight, building muscle or develop cardiovascular fitness) and develop the other components, all in a workout!
Our Science-based protocol:
Audit. Design. Train. Adjust. Result.
After many years of continued research and experiments, grounded on the science of physiology, biochemistry, psychology and system, we finally developed training systems that encompass these keys:
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Assessment and diagnostic tools that address weak links of fitness, emotional and mental health.
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Combination of
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Natural-Kinetic-Exercises - The most productive 'synergistic' exercises that your body is born to do. These exercises are based on 80/20 rule, which 80% of the result comes from 20% of the exercises.
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Priority exercise sequence - To ensure the body is exposed to appropriate safe intensities throughout exercise sessions by doing the more challenging exercises first. Think 'pebble in the jar' theory.
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HIIT. We pioneered the whole HIIT training concept even before the global high-intensity big proponents like Crossfit and Tabata were around. It was, in fact, Coach Paul's Thesis for his Master's Degree in 2001.
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Eat-on-Demand - A balanced nutritional support concept ensuring body takes in what's necessary, no more no less. No fad diet is recommended.
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Behavioural modifications - to break bad habits and enforce positive ones through mental well-being strategies.
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Fully-customized/personalized fitness program designed based on the profiles of the clients. This occurs after the assessments and continues in an on-going manner. Every day is different for the clients (due to work, diet, sleep, etc) so further micro-customization takes place to account for the daily fluctuations. In a nutshell, here's how we do it:
Beware of Fake information
The public has always been misguided by out-dated information and falsehoods often dispensed by irresponsible half-baked 'experts' or even 'health authorities' causing many confusions. The public deserves the most updated knowledge of nutrition and health science rather than blindly follow inconsistent, contradictory, and ineffective advice. Examples:
Myth: Cholesterol from food raises blood cholesterol. Typical recommendation: AVOID FOOD WITH CHOLESTEROL.
Fact: In most cases, cholesterol from food (e.g. egg yolks, prawns) have little impact on our blood cholesterol levels, unless you are very unhealthy in the first place. Blood cholesterol is produced by our bodies and is affected by many factors like high consumption of high trans-fat food (e.g. pastries) and saturated fat. By avoiding certain 'higher cholesterol' food, one could be subjected to missing essential nutrients (including 'cholesterol' itself) for optimal health. [1, 2].
Myth: Doing squats are bad for knees and full squats are even worse. Typical recommendation: DON'T SQUAT or DO HALF SQUATS.
Fact: Not doing squat is bad for knees but doing HALF Squats are worst. Full squats are excellent for knees, subject to squatter's anatomical structures and ability. [3]. Read more about it in our blog.
References
1. Eckel RH, Jakicic JM, Ard JD, de Jesus JM, Houston Miller N, Hubbard VS, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation. 2014;129(25 Suppl 2):S76-99. PMID: 24222015.
2. Shin JY, Xun P, Nakamura Y, He K. Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2013;98(1):146-59. PMID: 23676423.
3. H Hartmann, K Wirth, M Klusemann. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine. 43(10): 993-1008