John Fong

We experience Fitness First Singapore's new signature series, H20 Flow and H20 HIIT, which brings a new challenge to your exercise routine.

It is the time of the year when everyone becomes hyped up with their new year resolutions! Common resolutions like “I want to be fit this year” is achievable, but do you have a clear direction for it? Identifying what you want is just the first step – you should also be making a plan to achieve it! Here comes the importance of goal setting. Many of us may know about SMART goals, and for the uninitiated, it is an acronym for the following words: Specific, Measurable, Attainable, Relevant, Time-based. The SMART goals may seem like a fair framework for…

The festive season is the time to indulge in good food. Sinful delights are almost impossible to escape during this period. However, as a trainer, this period is also when I worry the most for my clients – that they would fall off the tracks to attain their personal goals. How does one avoid ‘falling off the tracks’ during the holiday season, then? Here are some tips that can help. Tip #1: Ask Yourself if You’re Really Hungry Is it actual hunger or simply a craving? Am I resisting unnecessary snacking until the next mealtime? Identify your hunger cues and…

The time draws nigh for the most sacred month of the year for our Muslim friends, who have to observe strict fasting from dawn to sunset. With proper dietary planning, you don’t have to be afraid to train around the season – and you’ll definitely not lose your gains, if you follow these dietary guidelines closely. Here is the break-down of the dietary intake by its hour, with both the pre-dawn meal (suhur) and sunset meal (iftar) included in the plan: 1930hrs: Dinner (Iftar) 2100hrs: 1 scoop of protein for Pre-Workout 2200hrs: 1 scoop of protein for Post-Workout 2200hrs –…

Have you ever gone to the gym, only to arrive and have no clue what you’re going to do for the day? As they say: failing to plan, is planning to fail! Don’t let your training routine be up to random whims, or by that unpredictable mood of yours! You’ve already completed the first goal which is getting to the gym in the first place, next it’s time you take charge of your training too! First and foremost, have an objective in mind! Plan out what you’re going to do for the day, and stay focused. Are you going to be doing a…

“Why do I need a Personal Trainer, when I can just Google everything?” As a Personal Trainer myself, I have been told this quite often, and have even been guilty of the same mindset, before the start of my fitness journey. However, once I took up the ACE Certification Course, I realized just how misguided that notion was. My lecturer, Eugene Lee, showed me how much more I needed to learn to become a full-fledged Personal Trainer, such as how to properly improve on my uneven shoulders – a concern that had been bugging me for years! Not only did…