Coach Jon

    Health & Strength specialist. Owner, Genesis Performance Center. His passion is to help Singapore residents maximize their strength, health, and happiness.

  • 5 exercises you are doing wrong

    A client could be a sedentary executive with an office job, a senior citizen, or a national athlete. But no matter who they are, they tend to make similar mistakes in their exercises when they first start training. Here are five exercises where trainees commonly make mistakes:

  • 5 ways to lower your cancer risk even if you love red meat

    Here are the ways that processed and red meat can increase your cancer risk. And five things you can do about it

  • How to fight the haze: 5 nutrition tips that work

    So it’s the time of year when Singapore and Malaysia get increased air pollution and PSI readings that rise well into the triple digit range. Many people, no matter how healthy they are can feel the effects of the haze.

  • Three fitness lessons learned from getting dengue fever

    Those of you who have had dengue fever will understand the strangely unproductive physical and mental state it brings, even after you get well.

  • How Ramadan affects your fitness routine: FAQs

    Those who observe the month-long fast of Ramadan often ask what they should be doing (or not doing) during this period, to maintain their progress in weight loss or fitness goals.

  • How to get better posture without exercise

    Have you seen a frustrated parent asking their child to "stand up straight" or to "not slouch"? What usually happens next is that the child stands upright or sits upright for oh... about 30 seconds. Then goes back to the slouched position. Have you ever wondered why this is?

  • Five fears of formerly fat people

    Fat loss is a common goal for many, but there can be mental roadblocks along the way that need to be overcome for them to achieve the best possible result. Here are some of fears and frustrations and how to overcome them.

  • How to stay consistently fit and healthy even while travelling

    Here are three steps to maintaining a healthy lifestyle even for those who travel a lot.

  • Don't worry too much if your weight isn't dropping

    Don't fret over your scale weight too much, says Coach Jon, because it's the process goals that we can control and should stick to, not the end goals.

  • 3 tips to improve your posture

    If you ask 10 people if they think good posture is important, almost all of them would agree that it is. A back-straight, chest-up, head-up posture is attractive, projects confidence and happiness (you don't see depressed people walking like that), … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/03/19/3-tips-to-improve-your-posture/">Continue reading <span class="meta-nav">→</span></a>

  • Will eating red meat kill you?

    I personally enjoy a good steak, as do many of our Genesis Gym personal training and fitness bootcamp clients. However I have no financial stake (pun intended!) in whether red meat is good or bad for us. As a gym … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/03/19/will-eating-red-meat-kill-you/">Continue reading <span class="meta-nav">→</span></a>

  • Questions to ask about your nutrition

    Sometimes it may seem to our personal training and fitness bootcamp clients that I sound like a "broken record" repeating myself over and over again. But remember those days in school... when the teacher would give "hints" about what was … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/02/23/questions-to-ask-about-your-nutrition/">Continue reading <span class="meta-nav">→</span></a>

  • How food is information

    Would you agree that this is a pretty average daily food intake of a Singaporean? Breakfast: Bread with kaya, milo Morning snack: Biscuits from the office pantry or a curry puff from the store downstairs Lunch: Cai-Fan from the food … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/02/07/how-food-is-information/">Continue reading <span class="meta-nav">→</span></a>

  • What is the best way to measure body fat?

    The idea that only weight and height are important for indicating your level of health is (thankfully) regarded as old fashioned and incomplete now. Your level of body fat is a far better indicator of overall health, and of risk … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/02/05/best-way-to-measure-bodyfat/">Continue reading <span class="meta-nav">→</span></a>

  • Are you at risk of back pain?

    Are you at risk of back pain? Many of our personal training clients start training with some kind of back issues, and we need to help them overcome back problems before they can train safely. So it is part of … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/01/10/are-you-at-risk-of-back-pain/">Continue reading <span class="meta-nav">→</span></a>

  • How to choose the right treatment for your injury

    Most people have been injured or have some chronic pain at some time in their life. If you have been one of these people, you will know that it can be frustrating to find the cause of the pain, and … <a href="http://blog.tools.news.yahoo.com/sportsblog/2012/01/05/how-to-choose-the-right-treatment-for-your-injury/">Continue reading <span class="meta-nav">→</span></a>

  • 7 things to do for improved health in 2012

    It's resolution time and here are some good resolution ideas, and tips on how to make these resolutions, well, resolute. These tend to be "process goals" which eventually lead to success. 1. I will manage stress better Keep a journal … <a href="http://blog.tools.news.yahoo.com/sportsblog/2011/12/25/things-to-do-for-improved-health-in-2012/">Continue reading <span class="meta-nav">→</span></a>

  • Great gifts for fit people this Christmas

    This Christmas season, I would like to share with you what fit people buy for each other. In fact, if somebody got me some of these gifts I would be very happy! Here are my top 5 gifts (under S$70) … <a href="http://blog.tools.news.yahoo.com/sportsblog/2011/12/18/gifts-for-fit-people/">Continue reading <span class="meta-nav">→</span></a>

  • How you might be sabotaging your fitness program (part 2)

    In last week's article we talked about sleep, the right forms of exercise, and focusing on  fat loss not the scale weight. This week I will cite three more common ways that you might be sabotaging your progress and health. … <a href="http://blog.tools.news.yahoo.com/sportsblog/2011/09/08/how-you-might-be-sabotaging-your-fitness-program-part-2/">Continue reading <span class="meta-nav">→</span></a>

  • How you might be sabotaging your fitness program (part 1)

    When it comes to achieving success in anything, one of the key things to do is to find out the common causes for failure and avoid them. In fitness, there are several common problems which come up over and over … <a href="http://blog.tools.news.yahoo.com/sportsblog/2011/09/02/how-you-might-be-sabotaging-your-fitness-program-part-1/">Continue reading <span class="meta-nav">→</span></a>