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Personal Trainer in Singapore | David Seto

My name is David Seto. I’ve been in the fitness industry as a Personal Trainer for almost 10 years. Looking through my experience, I see the industry growing. The demand for these services such as boot camps, small group training and personal training has boomed because as the evolution of stress grows in today’s working world, the need to balance with exercise and wellness are paramount. Thus, I would like to share with you some key components that I have gained from my work that helps you strive on getting a healthy lifestyle. These are to be healthily sustainable yet applicable to life. Topics covered in this blog will be split into 3 categories. Motivation for training, Strategic implementation of Goals and Basic understanding of Fat Loss and its implementation in Fitness Training. Overall, these topics covered will be to engage people who would want to seek fat loss and gain the motivation in training as part of the process in a better and healthier lifestyle. At the end of this article I would also share with you a very effective method that I have used personally on my clients to help them burn fats, lose weight and gain a toner body.

Motivation has always been a factor in which startles the individual at every beginning of any process. The harder the challenge, the less confident they are, hence breaks the morale and intentional purpose of why they are doing it. Or could it be the other way, the harder the challenge, the more value and purpose are created through the hardships giving them self-actualization to go even further. Well, it falters between the two depending on a few aspects: Consistency, Commitment and Drive. Take habits for instance, we all delve into certain habits that make us consistent at it because its comforting and there is satisfaction. When those are in place, over the long term the chances of committing are much higher because there’s value to the consistent efforts placed in the habits you have already started with. Then this value comes with the drive. Drive comes from passion and love without even knowing that you will become that much successful in the process because you put your mind and heart in this. This reaches to the ultimate level to motivation why people do what they love and stick to it then influence others positively through the skills acquired. Overall, it starts with habitual things, small things which are impactful allowing individuals to invest more in the process. Then motivation will come naturally to which applies to many other things in life such as work, relationships, personal development, exercise, the list goes on.

When it comes to goals, there’s a focus in place. Goals are extremely important because it allows you to set targets and meet them to your expectations for growth and milestones. When you have a goal in place, you would want to know realistically how you can get there. By narrowing the pathway to what your goals are, consider the SMART goals as part of a business model to help you achieve attainably, clearly as well as strategically in regards to the subject matter. Specific, Measureable, Achievable, Realistic and Time-Bound – SMART. I believe most of you who studied business or marketing understands the rationale behind this so I will not go into too much detail on this. The point is that by narrowing in details such as the above (highlighted in bold), it allows you to see the big picture where you would see yourself in this. An example, if one would want to lose weight would not be a good reason because it’s too generalized. Perhaps if we rephrase and specify to:

Specific: I will decrease my bodyfat percentage to 10% by working on a variety of exercises using cardiovascular equipment and bodyweight exercises.

Measurable: I will record tests and results from beginning to end of my training regime.

Attainable: I will reach my goal of 10% by doing cardiovascular exercises 3 times a week and bodyweight exercises every other day.

Realistic: I will make amends to the reps and sets as my bodyfat drops.

Time Bound: I will achieve this goal by 31st December 2019.

Overall, by combining some of the motivational and goal oriented techniques mentioned, the tendency of success rate is greater and the chance of staying on course will be longer allowing you to reap the benefits from the outcomes.

The last topic will be on a basic understanding of fat loss and ways to implement this in fitness training. By far, Fat loss and weight management are one of the more common reasons why people look for personal trainers and group classes at the gym to get them in shape, look good and become healthier overall. Importantly, how do we lose weight, specifically fat? Of course the main variable is your lifestyle. But in fitness training that skyrocketed at most gyms now is Metabolic Conditioning or HIIT (High Intensity Interval Training).

HIIT was first used for MMA fighters and Cross fitters to keep the body burning calories through short periods of rest. These intervals allow them to push their bodies to building the strength and endurance needed for the sport. These kinds of exercises range from Weight Training, Bodyweight Functional Training, and even Agility Training. Recently more gyms and fitness centers are utilizing this method efficiently to clients through regressed exercises and longer rest periods first. Until their bodies are slowly conditioned through the rigors of exercise sessions allows them to progress into more advanced exercises with shorter rest periods. This in turn maximizes the calorie burn while muscles being used get its tone and shape from this training method. With the cardiovascular aspects of shorter rests, HIIT proves to be a “2 birds killed with 1 stone” analogy because of it’s multi-purpose functions of all relations to fitness training such as power, strength, endurance and speed. In implementation, an example of a simple HIIT/Metabolic Conditioning program would be the following:

Here’s my gift to you

 11 Exercises. Complete each exercise for 45 seconds.

Rest for 10 seconds in between each exercise

Complete 3 rounds to finish the workout.

  1. Squats
  2. Planks
  3. Jumping Jacks
  4. Push Ups
  5. Sit Ups
  6. Burpees
  7. Wall Sit
  8. Side Plank
  9. Tricep Dips
  10. Mountain Climbers
  11. Leg Raises        

The example above is a very simple method of what HIIT/Metabolic Conditioning represents. The bout of Work to Rest Ratio are usually 2: 1. 1min Work, 30sec Rest. But that could vary depending on the fitness level of the individual as well as how challenging you want to make out of training. To conclude, these topics flow smoothly from getting the motivation through small habits that turns into a healthy investment. Then the goals with SMART goals is another example that will help identify and narrow down your focus on what, where, when, why and how to get there be it in fitness and beyond. Finally, a basic understanding of how HIIT/Metabolic Conditioning will aid in Fat Loss and Muscle Tone then to implement them with exercises that goes back to back with minimal rest for maximum results in shorter periods of time compared to a traditional weight training program that may take longer for those who would only have small amounts of time to spare.

If you like my personal training style, click here and request to sign up with me! https://urbanactivefitness.sg/free-trial/

“I feel fitter, toner and sexier in so many ways, I am so happy with the changes.”

Kirstie’s transformation in a just a month!

I had 4 different personal trainers in the past. After many unsuccessful transformation attempts; slimming pills, diet plans and even joined a slimming centre, I felt jaded as nothing seemed to work.

I was persuaded to give it a final shot, that is when Jovin my personal trainer turned my attempts to success. Jovin listened patiently and told me that his training approach may sound unorthodox to me (given what I tried), it will however give me sustainable results and all I had to do was to trust him.

His favourite line “If something works, you would feel and see within 2 weeks. Else somethings got to change.”

We trained thrice a week. For the first time, my tummy area started toning up the way I wanted, my arms got leaner, my core felt stronger, my back muscles are tighter giving me a better posture – these were achieved within 3 weeks of training.

Every session was a different set of challenges and Jovin would tweak my diet every week. His diet plan was for me to make small impactful changes. I feel fitter, toner and sexier in so many ways, I am so happy with the changes.

Thank you Jovin for helping me achieve what I deem was unachievable and making me feel confident again. You are an awesome personal trainer and I look forward to our next workout.

Trainer Spotlight

“My clients are a reflection of my success as a Personal Trainer.”

“I owe my result to – diet, training and a good personal trainer.”

Laurence’s 4-month prep into competition.

My intent was to be ready for a local competition. Unlike my competitors, who had single-digit body fat percentages, my 21% body fat meant that I needed to work extra hard before the competition.

I was clueless about cardio, macro nutrition, and my weight training programme was a mess. For a while I tried to follow random fitness celebrities’ workouts on YouTube, until I was introduced to Tim from UAF.

I was apprehensive at first, as I heard stories about personal trainers making you sign up for a packages, then blaming you for not following the diet when the programme didn’t work.

However, Tim was different. He was patient, kind and very reasonable. He designed my training programme and diet, and the workouts were fun and full of variety.

We shared our meal plans which I very much enjoyed the process. When I ate badly, he would “fine” me with 50 burpees, 100 push-ups and 200 squats continuously without rest. I could never forget that punishment!

I learnt that mind-muscle connection is key to developing stubborn body parts, which really helped in maximising every single training session. I discovered proper lifting form and techniques and how to avoid injuries while training. I could feel my chest muscles hardening up and see lines appearing on my abs which I never have before! This journey was not only fulfilling, but also boosted my self-confidence.

After a few weeks of training, I could already see how my body is transforming. I followed my diet plan, my cardio programme was well balanced and my body fat was heading below 10%. Each time I looked in the mirror, I became more motivated, and eventually I became the best (physically) version of myself.

Trainer Spotlight

“Never do the same and expect more! Keep challenging yourself mentally and physically to be a better version of yourself.”

“You don’t have to be great to start, but you have to start to be great.”

Michelle’s proud transformation over half a year.

I recently attended my high school reunion and my friends were pleasantly surprised that I look healthier and more vibrant than in my teens.

I have the body type of an apple shaped endomorph and pretty much grew up as a pudgy teenager. It took hard work and persistence on both my and personal trainer, Jovin’s part – coupled with conscientious substitution of bad foods for good ones.

Jovin’s PT services are personalised; he comes in with a plan and we will follow through until we achieve the first goal then moved on to the next.

There are still times when I look at the mirror and wondered if this is really me. Through this partnership, I have conquered three vertical marathons (top 25 percentile) and the Spartan Race.

It’s been a great journey, and I’m looking forward to more healthy years to come. If you are serious about a positive change in your life, Jovin will lead you every step of the way with his contagious passionfor training and life.

I have been training with Jovin for over 6 years, and I would recommend him to anyone looking to develop healthy habits and aesthetics.

Trainer Spotlight

“It’s never too late to start."

“If it doesn’t challenge you, it doesn’t change you.”

Issac’s 180 degree change in his lifestyle in 4 months.

I used to spend a lot of time at work, leading to late-night supper and drinks. It was an unhealthy lifestyle and I felt out of shape.

I was introduced to my trainer Tim, who is very knowledgeable about diet, especially calorie manipulation. When my bodyfat% was stagnant, he was able to come up with different dieting techniques that are effective in reducing my bodyfat%.

He makes dieting fun and easy to follow, which was something I really appreciate as I can’t possibly eat pre-cooked meals every single day.

There are also days I eat with my colleagues, family and friends. I always feel bad after these social obligations. However, Tim was always able give the right advice to make me feel better emotionally. Plus, all the consistency in training and dieting has really paid off.

Trainer Spotlight

“Your whole body is made in the kitchen!”

“In 6 months, I went from 120kg to 85kg.”

George's most impactful birthday gift.

Being born an endomorph did not deter me from trying to keep in the best shape I can. I have tried every diet trend, from ketogenic, Atkins, and vegetarian to Weight Watchers diets. I even committed to jogging every day for 30-45mins, core training, lifting weights, and even signing up for spinning classes. But no matter how hard I tried, I was still unable to change my physique.

I felt demoralised and fell back into snacking and old habits of supper. Sleep deprivation from work made things worse and my energy level was at its all-time low.

My wife decided to sign me up for a personal training package as my birthday gift and that was when I met my PT, Jovin.

Jovin laid out a game plan for us, which consists of short to long-term goals. The first 3 weeks were all experimental. The training was fun, progressive and challenging at the same time. Jovin was so committed that he would wake up at 6 am to text and ensure that I do my fasted cardio before breaking fast.

All my workouts were recorded and we knew exactly what worked and what didn’t. We used a food log as well to track my macros.

It was an enjoyable and fulfilling journey, and every session was a new learning experience.

We measured my body fat % and stats every month, and I am so glad to see each measurement improve. I started sleeping well as I was able to channel my stress through my workouts. In 6 months, I went from 120kg to 85kg.

Most importantly, I believe I am able to sustain my physique because I really enjoy this new lifestyle. If you are looking for a trainer in Singapore who knows his stuff, Jovin is your go-to fitness trainer.

Trainer Spotlight

“The biggest challenge is taking the first step.”

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“I can’t believe that was me in the past.”

Jimmy's Body Transformation in 5 Months.

I needed a quick fix on my lifestyle and body. I was recommended to my personal trainer Jovin by a friend.

The entire process of my fitness journey was exciting as we do progressive measurements every 3 weeks, analysing of my bodyfat % and pictures, he was meticulous on which part of my body was progressing well, and which part needed more attention.

By the 3rd month I could see my chest and arms becoming more defined. By the 5th month when we compared the earlier pictures, I couldn’t believe that was me in the past and the new me was also in a way unbelievable for me, my confidence grew and my lifestyle has changed.

I manage to cut out alcohol and got into a good and balance diet regime with “cheat meals” catered as well, overall, very balanced and positively reinforcing. It shows that a good fat loss diet is not just about eating boiled chicken breast and many eggs for every meal.

Trainer Spotlight

“Dieting is not about chicken breast and eggs only!”

“Weight loss happens with the right nutrition & training.”

Malvika's Weight Loss in 2 Months.

Having just move into Singapore and surrounded by all the good food, I gained a lot of weight to the point that I find it hard to fit into all my dresses.

I tried working at different gyms, experienced some weight loss but somehow aesthetically I couldn’t change how my stomach looked.

Got desperate and decide to google for personal trainers and by luck found Urban Active Fitness and was paired with Jovin! His workouts are planned in phases, with proper structure and progression.

The training has a good mixture of fun and toughness injected, I look forward to all my workouts with Jovin and most importantly he helped me with my nutrition, which I felt contributed to my transformation.

Thank you Jovin for transforming how I look and also my eating habits.

Trainer Spotlight

“Variety is still the spice of life.”

“At 43, I am looking my best.”

Matthew's Transformation in 6 Months.

Juggling between 3 kids, a bank job, and plenty of stress, going to a gym was out of the question for me. Having a personal trainer come to my condo gym to train me was the only option available to me.

Jovin went the extra mile for me, even staying an extra 30mins after my session ended to make sure I finish my 30mins cardio session.

We did this thrice a week and he also held me accountable on days I don’t train to do 45mins cardio. I was clocking in 3 weights session and 5 cardio sessions a week with varying intensity.

Every meal I ate was eyeballed, he would explain why I needed to cut down on certain choices and giving me great alternatives for eating lunch around my office area. His efforts are proportionate to my transformation goal.

At 43, I am looking my best.

Trainer Spotlight

“Prioritize your time, use it on your health and you will thank yourself later!”

“I am able to stay fit purposefully on track now.”

Aileen's Transformation in 8 Months.

During my pregnancy, I put on about 30kg. When I looked into the mirror, I felt horrible, I had no clue how I was ever going to get back in shape.

I was matched with Gecelia of Urbanactivefitness. The first few weeks of training was challenging and tough. I felt like giving up so many times, but Gecelia was by my side the whole journey.

On non-training days she would text me, or call me to check on me which I really appreciate. She always knows what to say to boost my motivation and keep me on track. She even made her signature overnight oats for me.

Ultimately, I am able to stay purposefully on track and started losing my pre-pregnancy weight and bodyfat %.

I have regained my body shape, couldn’t have done it without her help. Thank you Urbanactivefitness and Gec!

Trainer Spotlight

“Going the extra mile for my client also reap heaps of rewards for me.”

“Training is challenging and I have really come to enjoy it.”

Bryan's Transformation in 3 Months.

I met Jeremy 3 months ago when I realised my fitness level had gone down after struggling to breathe from playing with my son. I decided that I must do something about it before it gets worse.

Jeremy is the nicest and most patient person I have met, always very attentive to my training form, and checks on my mental condition during training.

His training is everchanging, there was never 1 session that was completely the same as the previous one.

He is creative in coming up with effective yet challenging exercises that I really come to enjoy. He is also well-versed in Sports massage and have occasionally help me release tightness in my neck and shoulder.

I highly recommend Jeremy as a PT.

Trainer Spotlight

“You are your own biggest challenge.”

“Training correctly has helped me achieve a better physique at 44.”

Peter's Transformation in 5 Months.

I look forward to every PT session with Shaun, he is knowledgeable, patient and passionate about helping me change my physique.

I had a few personal trainers before, but when I met Shaun, he was meticulous and able to correct on all my lifting techniques. These small yet impactful changes in my training techniques have gotten me stronger and enable me to achieve a better physique at 44.

He was also helpful with nutrition guidance and on the days, I travel for work, he will take the effort to do video calls with me to ensure I am training, and not skipping my cardio sessions.

Highly recommend Shaun to anyone looking for a committed personal trainer.

Trainer Spotlight

“Consistency is KEY.”

UAF Annual Grand Slam 2023

UAF Team Photoshoot