Unbreakable Fitness - by Jon Goh

As a passionate exercise/fitness professional in Singapore, I am proud to be NREP-ed, part of the National Registry of Exercise Professionals (NREP) established by . This registry marks a significant milestone for our industry, and I wholeheartedly support it. It is time to raise the bar and professionalize exercise professionals (ExPros), just like financial planners and real estate agents.

For years, I have eagerly anticipated a registry that recognizes the competence and qualifications of ExPros, promotes best practices, and provides continuous education and support for professional development. Now, this registry is a reality, and it is the first crucial step towards professionalizing our industry.

While some have criticized the registry, I believe it is still the right move towards achieving the goal of professionalizing ExPros in Singapore. As a fellow ExPro in Singapore, I am committed to supporting the registry in every way possible. It is an essential tool for training, developing, and inspiring professionals to raise the standards and benefit the ExPro community.

The registry is an exciting step for all ExPros and a positive shift for the fitness industry. It has the potential to make a significant impact on the health and wellbeing of our Singapore population for a . I urge all ExPros in Singapore to embrace this registry and work together to elevate our profession to new heights.

Did you know that traditional weightlifting and cardio workouts is not enough to train your fascia? As fascia is a complex network of connective tissue that surrounds and supports your muscles, bones, and organs which means it runs in "all and any" directions, thus it's important to remember that in our exercise programming so that our fasia is healthy and functioning optimally. This can be achieved by incorporating dynamic and multiplanar movements using functional equipment such as kettlebells, , and .

Functional equipment allows you to train your body in a way that mimics real-life movements, helping to strengthen the connections between your muscles and fascia. Kettlebells, for example, can be used to perform swings and snatches, which engage your entire body and help to improve your core stability and balance. is a versatile tool that can be used to perform a variety loaded movement training and odd-position strength training that is not possible with traditional weight or sectorised training. And is a suspension training system that can be used to perform bodyweight exercises, which are great for targeting the whole body of fascia and improving your overall strength and stability.

So, if you're looking to take your workouts to the next level and improve your overall health and well-being, try incorporating functional equipment with multiplanar and multidirectional movements into your routine. Your fascia (and your body) will thank you!

PS/ Do note that you may end up with other gym members giving you the weird look or the question on their face - "what is he/she doing?" How I know? Cos I get that alot. 😜

Fascia plays a crucial role in the mind-body connection, influencing how you move, feel, and experience the world.

Fascia is not just about physical health; it also plays a significant role in mental well-being. The mind-body connection is a complex relationship between the mind and the body, and fascia is an integral part of this connection. Fascia as a web-like network of connective tissue not only provides structural support but also has sensory receptors that communicate with the brain, influencing how we perceive and experience the world around us.

One way fascia impacts mental well-being is through its influence on posture and movement. Poor posture or restricted movement can affect our body language, confidence, and mood. When fascia is healthy and pliable, it allows for smooth and coordinated movement, promoting a sense of physical ease and well-being. On the other hand, tight or restricted fascia can lead to imbalances, discomfort, and tension in the body, which can affect our mental state, leading to increased stress and anxiety.

Furthermore, fascia is interconnected with the nervous system, and it plays a role in the body's response to stress. Chronic stress can lead to increased muscle tension and inflammation in the fascia, which can create a cycle of pain, discomfort, and stress. By incorporating fascia release techniques, such as foam rolling or myofascial release, into our routine, we can help reduce tension in the fascia and promote relaxation, which can have a positive impact on our mental well-being.

In addition, fascia has been found to contain a high concentration of proprioceptors, sensory receptors that provide information about body position and movement to the brain. This proprioceptive input from fascia contributes to our body awareness and helps us understand our physical boundaries and limitations. By training and improving the health of our fascia, we can enhance our body awareness, which can have a positive impact on our mental well-being.

Incorporating regular exercises or movements into our daily routine can promote a healthier mind-body connection. This can be achieved through a combination of multiplanar exercises (which involve dynamic movement patterns covering the 3 planes of movement), stretching, mobility drills, and various fascia release techniques such as foam rolling, mindfulness practices, and stress-reducing activities like yoga or meditation.

Thus, by taking care of our fascia and nurturing the mind-body connection, we can improve our physical and mental well-being, leading to a healthier and happier life overall.


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Fascia, just like any other part of our body, needs proper hydration to function at its best. When fascia is well-hydrated, it remains pliable and elastic, allowing it to move, glide and stretch without restrictions. This can help prevent injuries by reducing the risk of fascial adhesions or restrictions that can lead to pain and dysfunction.

One of the best ways to keep your fascia hydrated is by staying well-hydrated yourself. Make sure to drink enough water throughout the day to maintain optimal hydration levels in your body, including your fascia. Additionally, incorporating foods rich in water content, such as fruits and vegetables, can also support fascial hydration.

Once hydrated, then you can via foam rolling, a form of self-myofascial release, to further assist in the hydration of fascia by increasing blood flow and lymphatic circulation in the surrounding tissues. The pressure and movement of the foam roller can stimulate the fascia, encouraging it to absorb more fluid and nutrients, which helps to keep it hydrated and pliable.

Another way to promote fascial hydration is through movement and exercise. Regular physical activity helps stimulate blood flow, which in turn promotes nutrient and oxygen delivery to the fascial tissues, keeping them nourished and hydrated. Incorporating a variety of exercises that challenge your body in different ways, such as stretching, strength training, and mobility exercises, can help maintain the health and hydration of your fascia.

So here's another reason for you to drink sufficient water on a daily basis. Have you drank enough lately? 😊 😉

I am not an expert on fascia, infact I am still learning. But these are what I learned about fascia without going too much into the details. In my humble opinion, these are critical to know when a fitness trainer is training any active agers, seniors, or anyone for injury prevention, rehab and sports performance.

So what is fascia?

Fascia: The Incredible Network That Supports Our Bodies

Our bodies are supported by a complex network of connective tissue known as fascia. Like our muscles, tendons, and ligaments, fascia can adapt and remodel in response to mechanical stress. Regular physical activity that involves weight-bearing exercises and stretching is crucial for keeping our fascia healthy and functioning properly.

However, when we spend too much time in a fixed posture, like sitting for extended periods or engaging in repetitive movements, our fascia stiffens and becomes less pliable. This can increase the risk of injury and limit our range of motion.

To promote the health and function of our bones and soft tissues, we need to incorporate regular and yet diverse physical activity into our daily routine. Instead of the just compressive loads in traditional resistance/lifting training, we should also consider tension loads training. Instead of just stretching for flexibility, let's consider building strength in that stretched position. By doing so, we can support the strength and pliability of our fascia, leading to improved injury prevention and longevity.

Over the next few weeks, I will share more of what I know of fascia thus far. And I hope for those of you reading it will find it beneficial. I also welcome your inputs in what I am sharing so that we all learn together.

Growing up, I never had a natural inclination towards sports or physical activity because I simply didn't enjoy them. However, after entering the fitness industry, I realized the important role that genetics play in determining the types of exercises that we enjoy. I also learned that finding an activity that you love is the key to making fitness a sustainable part of your lifestyle.

I understand how discouraging or confusing it can be to feel like you're not good at a particular activity or exercise when you don't enjoy it like others do. That's why I encourage you to explore different options and discover what works best for you, considering our genetic differences. You don't have to follow what the others or media deems as "good" or "beneficial." Instead, it's about discovering what you genuinely enjoy doing.

For me, Dragon Boating and Muay Thai have become my go-to exercises, even as I've entered my 50s. If you or someone you know is looking to improve their health and fitness, I'm here to offer guidance in how or what to explore (since there are so many activities out there) just by asking you few questions.

So, whether you choose to reach out to me or seek guidance from another trusted fitness professional, remember the importance to find the type of exercise that you love and can stick to in the long term. , , , , , , , ,

As an exercise specialist, I am a strong believer in the power of movement for active aging. With over a decade of experience in the field, I have come to understand the importance of mobility, strength training, and recovery for promoting overall health and longevity. My mission is to help individuals take control of their health and well-being by moving for longevity, training for resiliency, and ultimately, becoming unbreakable. I am passionate about helping older adults (above 40s) prevent injury, reduce pain and inflammation, improve sports performance, and to start and maintain an active lifestyle through movement. By harnessing the power of movement (exercise), that one enjoy doing, I believe that anyone can achieve optimal health and live a long, fulfilling life.

Fanboy moment for me…

Finally get to meet in real of in !

He has such an impact/influence on my fitness career - From the equipment , 4Q training methodology to AHHPS (Applied Health & Human Performance Specialist). It is from them that I derived my training philosophy with my clients.





Truly a fanboy moment. 😛

Blessed 57th Birthday to my home!