TRANSFORM With Wayne Lim

Air-Fried Falafel, another plant protein goodness! Love love love to try out new recipes in my free time.

If we go beyond protein digestability and look at the bigger picture, there are other health benefits in both protein sources, for example zoonutrients and phytonutrients that we can only reap if we have a wide variety of protein sources in our food intake. It is the reason why I personally believe in having a good balance of protein sources from both animal and plant.

When it comes to having a plant protein meals, depending on where you live, finding good ones can be quite tricky and at times expensive. So when I feel like it, I'll make some at home.

I'll be honest, this one requires quite a bit of prep time and it is not something I would make on a regular basis. But when it was done, it was definitely worth it. I got the recipe from and modified it a bit by experimenting with an air-fryer. It worked! And it tastes great 🤤🌱

What kind of plant protein do you enjoy?

Speak to any freelance Personal Trainer, and they will tell you how much time they spend having their meals in the car, just rushing between places 😂
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Fortunately for me, I have been preparing most of my meals myself for more than 10 years. Planning ahead, prepping and packing food based on my schedule feels easy, it doesn't feel like a chore at all.
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But it wasn't always like that. When I first started, the whole process did feel like labourous. With practice I became more efficient in the kitchen. The benefits outweighed everything else and it just made sense to continue doing it.
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If you have a fitness goal, be it to lose fat or build muscle, you can't get away from nutrition. It is the biggest piece of the puzzle. If you haven't given any thought about it, it's best to start small, and slowly build from there, one step at a time. For example, focusing on getting a balanced breakfast consistently before moving on to work on the next meal. Even meal prepping for 2 days in a week works.
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Think 'long term', and continually put effort in creating SUSTAINABLE habits that you can repeat again and again, or at least 80% of the time. This way, you will more likely be able to maintain the result that you'll eventually get for a longer period, hopefully for life. This versus getting into shape for a single event or a particular person.
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Start by asking yourself, "what can I do now to make eating healthy easier next week?"
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Have an awesome day!
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The best part about being a Certified Personal Trainer is the continuing education courses to serve my clients better!

Adding another coaching skill under my belt. Day 1 of 2 DONE! Super tiring but very fun!

Will be hunting for guinea pigs soon 😂, stay tuned 👊

FAT LOSS VS WEIGHT LOSS by .transform

Ever been on a weight loss journey and still look flabby even though you’ve seen some great reduction on the scale?

You were probably putting a lot of attention on just ‘eating less’ and cranking up on your cardio activities to ‘burn more calories’, without any consideration on protein intake.

YES, you will create a calorie deficit in this way and YES, you will lose weight eventually. However the weight loss will have come from both fat AND muscle loss.

If the digits on the scale are your only concern, then you’re fine. Keep doing what you’re doing now, there’s nothing wrong with it. But if your goal is to lose weight AND look great physically, then it’s time to focus on doing the right stuff when you’re staying on a reasonable calorie deficit.

You should be aiming for high protein intake (prioritizing whole food sources), regular resistance or weight training, with gradual progressive overload in mind. These are crucial to maintain existing and build new muscle mass, while ensuring that most of your weight loss come from body fat loss. Once you’ve shed enough fat, your muscles will show and you WILL look fit.

Choose your journey, work on the things that matter!

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Looking to lose fat and gain muscle but don't know where to start? Know you should be improving your eating habits but feel overwhelmed by conflicting information? Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket through Online Coaching sound to you? You'll have access to:
⠀⠀⠀⠀⠀⠀⠀⠀
📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app access
📢 Accountability weekly check-in call
📧 Email support
📳 Whatsapp chat support

If you're interested to know more, comment "Tell me more" below and I will message you with the details. Read them, ask questions, and decide for yourself. Spots are limited as it is a personalized service.

Morning workout DONE!

Not long ago, I dreaded going to the gym in the morning. Because to me, waking up and getting out of bed is already a workout 😂. Furthermore, weight training is a way for me to destress after a long day's work at the office.

Now, I quite enjoy getting my workout done in the morning between my clients' sessions. Yes, it needs a bit of pushing, but the sooner I get it out of the way, the more time I get to spend focusing on other important stuff, and the less likely I'll find excuses to skip. Find your rythm!

Not really into cabbage, but this I like! Homemade Mayoless Coleslaw, made with purple and green cabbage, carrot and corriander leaves.
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The dressing is a simple mix of olive oil, honey, apple cider vinegar, finely chopped garlic, cayenne pepper, black pepper and salt. Topped with some pan-roasted pumpkin seeds and sunflower seeds.
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Don't forget your 5-8 fist portions of veggies daily as they are important in providing you the vitamins your body needs to function normally, as well as fibre to assist in your digestion. It's also a great arsenal to make you feel satiated longer of you are trying to lose weight!
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Looking to get back in shape, lose fat and gain muscle but don't know where to start? Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket through Online Coaching sound to you? You'll have access to:
⠀⠀⠀⠀⠀⠀⠀⠀
📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app access
📢 Accountability weekly check-in call
📧 Email support
📳 Whatsapp chat support

If you're interested to know more, comment "Tell me more" below and I will message you with the details. Read them, ask questions, and decide for yourself. Spots are limited as it is a personalized service.
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MACRONUTRIENTS IN A NUTSHELL BY .TRANSFORM (IG & FB)

Whether you want to lose fat, build muscle, or both, if you haven’t heard of macronutrients before, it’s time you pay attention. Macronutrients simply refer to protein, carbohydrate, and fat, and they, for the most part, make up our food. We need all three of them to maintain proper function of our body.

In terms of calorie content, protein and carb have 4 calories/gram, whereas fat is the most calorie-dense among the three at 9 calories/gram. When it comes to food sources, always prioritize whole food over processed ones.

Protein is more than just protein shakes (yes, I can read your mind). We’re talking about high quality protein sources like fish, meat, poultry, eggs, dairy, soy etc. The building blocks of your muscles, they are also responsible for creating enzymes and transport proteins (such as HDL and LDL), as well as immune system chemicals, just to name a few. All of which are important for your body to function optimally.

Carbohydrate, more intimately known as carbs, are NOT EVIL. They come in many forms and the most common whole food sources that you should go for are grains, beans, legumes, fruits and vegetables. Carbs helps to provide energy and also stored energy in the form of glycogen in the muscle cells or liver. Ingesting sufficient carbs is also important for those who want to preserve muscle mass as it is the preferred energy source as compared to protein from broken down muscles. Fiber (a form of non-digestive carbs) also assists in the digestive system, for example, by adding bulk to stool and ensure regular bowel movement.

Fat is actually highly misunderstood and people think they should avoid fat at all cost. The truth is, your body needs fat to create hormones (including s*x hormones!), help transport fat-soluble vitamins, and believe it or not, to provide energy. At a cellular level, it is needed to build cell membranes. Some of the good fat sources are nuts, seeds, olive oil, cheese, avocados and coconut milk. You just need to choose the right type of fat sources and know the amount that you should be taking based on your calorie target.

Do you know how much protein, carbs and fat you should be eating every day to reach your fitness goal? Hint: it is related to your daily calorie target!

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Don't know where to start after a long downtime due to the lockdown? Looking to get back into shape, lose fat and gain muscle? Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket through Online Coaching sound to you? You'll have access to:

📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app access
📢 Weekly check-in call
📧Weekly email support
📳 Whatsapp chat support (depending on package)

If you're interested to know more, comment "Tell me more" below and I will message you with the details. Read them, ask questions, and decide for yourself. Spots are limited as it is a personalized service.

Been watching Nadiya's Time To Eat on Netflix, and her simple Egg and Mushroom Roll recipe caught my attention. I'm all for quickie recipes that don't demand too much of my time, it's a great bonus that this one tastes absolutely delicious, and it took just less than 15 minute to prep and cook.
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I call it my lazy breakfast burrito, crunchy whole wheat wrap on the outside, soft mushroomy eggs on the inside 🤤. You can find her video on YouTube or Netflix. I've substituted some ingredients, for example normal wrap with whole wheat, sundried tomato paste (not available here) with sundried tomato pesto,and i've also added loads of spinach in the wrap.
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Will keep sharing simple and healthy recipes when I can. Enjoy!
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Don't know where to start after a long downtime due to the lockdown? Looking to get back into shape, lose fat and gain muscle? Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket through Online Coaching sound to you? You'll have access to:
⠀⠀⠀⠀⠀⠀⠀
📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app for me to track your progress real time and coach you
📢 Accountability weekly check-in call
📧 Email support
📳 Whatsapp chat support

If you're interested to know more, comment "Tell me more" below and I will message you with the details. Read them, ask questions, and decide for yourself. Spots are limited as it is a personalized service.

HOW TO LOSE FAT AND LOOK FIT by .transform (IG & FB)

Losing fat can be an extremely frustrating process, especially when you thought you’re doing the right things and a few weeks down the road, you still see no changes in the mirror.

Some of the popular things you thought you should be doing because a friend or some fitness 'influencer' told you, are simply not the best thing to do for your goal to look fit.

The unpopular truth is, the ‘equation’ to losing fat AND looking fit is quite simple, but most may not believe it. Why is it unpopular? Because it takes some effort, and loads of patience. Oh, and also there’s no shortcut.

Here are the things you should really look into if you’re serious about losing fat and looking FIT:

1) You should aim to eat in a calorie deficit consistently.

2) Your exercise program should include resistance (weight) training with sufficient volume and intensity to preserve your muscle mass as you lose fat. Remember, youvwant to look fit, not frail as you lose weight.

3) You need to be taking in high amount of protein (prioritizing whole food) while you’re in a calorie deficit in order to build/preserve muscles.

4) You need sufficient quality sleep every night to ensure that your body has the chance to do its magic.

5) Finally, the good old patience and consistency in all your efforts. When you embark on a fat loss journey, you have to be mindful that it will take time. Think months instead of weeks. Be reasonable in your expectations so that you set yourself up for success. Be prepared for the long haul.

Pick one or two points you can work on right now, and start putting some conscious effort into improving them.
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Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket sound to you? You'll have access to:
📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app access
📢 Weekly check-in call
📧 Email support
📳 Whatsapp chat support

If you're interested to know more, comment "Tell me more" below and I will message you with the details.

WAYS TO PROGRESS AT THE GYM BY .TRANSFORM (IG & FB)

Do you go to the gym day after day, doing the exact same thing, or do you, like me, track your sets and reps on your phone’s notepad in every workout with the aim to gradually increase the volume and/or intensity and continually challenge your muscles to elicit more growth? If you do some tracking, what do you track? And when do you know it’s time to add more weight, sets or reps? When do you know it’s time to switch your exercise?

Your muscles have the ability to adapt to the load that you put them under (through weight training). Over time, subjecting them under the same load over and over again will only make them more efficient in carrying out the movement, but they will not grow any further unless you tweak one or more of the variables that are imperative to continue to challenge them like never before, bringing them to newer heights (or in this case, size).

So how do you progress at the gym? You can increase the volume of your training by gradually increasing the weight that you use for a particular exercise, or by increasing the reps and sets performed on the same weight. You can also increase the frequency of training for a particular body part within a week to provide more stimulus to your muscles to grow. Another variable that tends to get overlooked is the rest time between sets, I mean, how many of you actually time your rest periods? You can start being more mindful about your rest time and slowly reducing them to increase the intensity of your workout. Given a certain weight, improving your form or technique on a particular exercise should always be at the back of your mind, as this too counts as progress.

On top of them all, staying consistent in your efforts day after day, week after week, month after month (you know what I’m gonna say next) is the most important factor in ensuring that you gradually progress at the gym and not stagnant at one spot. Improving in the variables mentioned will certainly take you to the next level!

You can start by bringing a small notebook with you to the gym or use the notepad in your phone to track your workout sessions. This will help you decide what can be improved in every session so you can start making real progress.

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Don't know where to start after a long downtime due to the lockdown? Looking to get back into shape, lose fat and gain muscle? Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket through Online Coaching sound to you? You'll have access to:

📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app access
📢 Weekly check-in call
📧Weekly email support
📳 Whatsapp chat support (depending on package)

If you're interested to know more, comment "Tell me more" below and I will message you with the details. Read them, ask questions, and decide for yourself. Spots are limited as it is a personalized service.

HOW TO ESTIMATE YOUR DAILY MAINTENANCE CALORIE? by .transform (IG & FB)

⚖️ If you’ve been following my posts, you most probably have read about maintenance calorie estimation, and how it is the first step to figuring out your daily calorie target, regardless if you’re looking to lose weight (calorie deficit) or gain weight (calorie surplus). If you want to finally see some results, you must put some conscious effort into your nutrition and know how much you should be eating.

📝 There are many ways to reasonably estimate your maintenance calorie, the most commonly used and practical ones are usually predictive equations which take into account at least one of more of these factors: your age, s*x, weight and height, daily activity level. Each has their own pros and cons, the keyword here is “estimate”. They give you a ballpark figure of your starting point. Once you are able to hit your calorie target consistently for a few weeks, you’ll have to observe your body’s responses and adjust your calorie target accordingly as you move along.

🍎 The equation presented here is called the Mifflin-St. Jeor equation, and it is self-explanatory. Try it out to estimate your daily maintenance calorie. Then depending on your goal, you may target to eat above, below or almost the same calorie consistently to get the results that you desire.

Side note: Resting Metabolic Rate (RMR) is referring to your body’s metabolic rate (and hence energy requirement) at rest to perform some basic and vital functions such as breathing, pumping the heart, digesting, as well as some small amounts of movement.

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Don't know where to start after a long downtime due to the lockdown? Looking to get back into shape, lose fat and gain muscle? Want to have efficient and effective workout sessions with great results? How does having a personal trainer in your pocket through Online Coaching sound to you? You'll have access to:

📒 Personalized workout program
🍎 Customized nutrition plan
📱Mobile app access
📢 Weekly check-in call
📧Weekly email support
📳 Whatsapp chat support (depending on package)

If you're interested to know more, comment "Tell me more" below and I will message you with the details. Read them, ask questions, and decide for yourself. Spots are limited as it is a personalized service.