Calvin Cheok | Fitness Coach

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Calvin Cheok | Fitness Coach

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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Calvin Cheok | Fitness Coach, Personal trainer, .

I am a qualified Personal Trainer specializing on functional training to one-to-one training, group fitness, rehabilitation and recovery program (this includes general myofascial massages and taping), including boxing and kettlebell training

23/05/2026

What is Strength Training?

Strength training is a type of movement that challenges your muscles and requires them to contract. While commonly associated with muscular toned males lifting heavy weights in a gym, that’s not the image we want you to have. In fact, even everyday tasks, like carrying a heavy grocery bag or lifting a toddler, are forms of strength training.

At its core, resistance training creates stress on the muscle fibres, which then repair and grow stronger when paired with proper nutrition. Over time, this can increase muscle size as well as overall muscular strength and endurance.

The main goal of strength training is muscle hypertrophy, which simply means building bigger, stronger muscles. Whether you’re lifting free weights, using resistance bands, or working with just your body weight, consistent practice leads to adaptation. As exercises start to feel easier, gradually increasing the resistance helps continue building lean muscle and maximizing your results.

Benefits of Strength Training
- Increased muscle mass
- Stronger bones
- Better balance
- Improved sleep
- Improved cardiovascular health
- Happier mood
- Weight management
- Improved blood sugar control

22/05/2026

Common Types of Strength Training
Weight Training
Traditional weight training uses tools like dumbbells, kettle bells, and barbells, or basically any external weight you lift to challenge your muscles. The goal is to place enough stress on your muscles that tiny tears occur, which then repair and grow stronger over time.

Bodyweight Movement: Calisthenics
Here are some bodyweight movements to spark ideas for your own routine:

- Push-ups
- Triceps dip
- Burpees
- Jump squats
- Squats

Wall sits
Lunges
Plank

18/05/2026

What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:

Muscle breakdown can outpace muscle building
Rapid weight loss can mean muscle loss
Type of Strength Exercise Works Best on GLP-1s
· Bodyweight Resistance Training
· Resistance Band Training
· Functional Training

Additional Tips for Strength Training and GLP-1
Start slow
Stay consistent
Stay hydrated
Log enough sleep
Take rest days
Track and log your meals with strength training

10/05/2026

For many, weight gain can happen oh-so-gradually. An extra two pounds over the course of a year may go completely unnoticed (and often does). Over time though, those pounds add up, and after 10 years you suddenly realize you’ve got 20-plus pounds to lose.

Simply put, set point is a complex weight-regulation system driven by the brain that works to keep the body within a certain weight range. The biological benefit is harder to appreciate these days, but this is actually a protective adaptation to help humans survive when food is scarce.

1. FEWER CALORIES BURNED
2. HIGHER HUNGER LEVELS
3. LESS DESIRE TO EAT LESS

5 TIPS TO RESET YOUR SET POINT

1. TACKLE 10% AT A TIME
2. WORK ON WEIGHT MAINTENANCE
3. OPTIMIZE YOUR PROTEIN INTAKE
4. CONSIDER STRENGTH TRAINING
5. DITCH “DIETING” FOR GOOD

29/04/2026

Huge shoutout to Brett,

one of our legends who just hit a massive milestone! 💪🔥

At 42 years old, he’s achieved something he hasn’t been able to do in over 3 years — getting his bodyweight below 110kg. That kind of progress doesn’t happen by accident. It comes from consistency, discipline, and showing up even when life gets busy.

Here’s what the numbers look like after putting in the work:

Weight: 112.3kg → 109.2kg (-3.1kg)
Waist: 115.0cm → 111.4cm (-3.6cm)
Hips: 116.8cm → 115.7cm (-1.1cm)
Thigh: 60.5cm → 60.3cm (-0.2cm)
Chest: 120.0cm → 116.6cm (-3.4cm)
Bicep (Flex): 42.2cm → 41.4cm (-0.8cm)

The scale is only part of the story — the real win is building sustainable habits and proving that progress is possible at any age. Breaking through a 3-year barrier is no small feat! 👊

Proud of the effort, the consistency, and the mindset it took to get here. This is exactly what happens when you trust the process and stay the course.

The journey doesn’t stop here — this is just the beginning. 🚀

27/04/2026

Why Eating Around Workouts Matters

Think of your body like a car; food is the fuel that keeps it running (3). Just as you wouldn’t set out on a road trip without gas in the tank, heading into a workout without proper nourishment can leave you running on empty.

What to Eat Before a Workout

The goal of pre-workout nutrition is simple: give your body easy-to-digest fuel before you start moving. That said, what and when you eat depends on your workout, including the type, intensity, and duration.

What to Eat After a Workout

You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays a key role in recovery by helping repair muscle tissue and restore the energy you used during exercise. Skipping it may slow recovery, limit muscle gains, and even increase your risk of injury.

Post-Workout Meals and Snack Ideas

Just like pre-workout fuel, post-workout fuel will vary depending on the length and intensity of your workout. Plus, depending on when you wrap up the session, timing may warrant a meal over a snack. Keep these tips in mind to help guide your post-workout nutrition. And, of course, don’t forget to pair them with water!

Bottom Line

When it comes to fueling around workouts, the takeaway is simple: eating before and after exercise matters. Research consistently shows that proper nutrition supports better performance, muscle repair, recovery, and overall results

29/03/2026

Nutritional Benefits of Tinned Fish

Tinned fish is a shelf stable protein that can provide a host of beneficial nutrients. The most common types of tinned fish include:

• Tuna
• Sardines
• Anchovies
• Salmon
• Mackerel
Tinned fish is full of omega-3 fatty acids. Omega-3s are polyunsaturated fats that your body does not produce enough of on its own, making it an essential nutrient. According to MyFitnessPal dietitian Katherine Basbaum, omega-3 fatty acids can help reduce inflammation and support brain health.

Tinned fish is also a good source of protein. 100 g of canned salmon contains 23 g of protein, which is comparable to most other meats. Protein is important for a number of different bodily functions, with its main role being to provide the body’s building blocks.

What Tinned Fish Should I Eat?

When selecting a tinned fish, Basbaum recommends selecting a can packed in water, with a fish that is high in omega-3s and low in mercury.

Tinned fish packed in oil contains more calories than fish packed in water. Additionally, if fish are canned in oil, some of the healthy omega-3 fats in the fish can migrate into the surrounding oil and be lost when the fish is drained.

The best tinned fish to eat are those highest in omega-3s and lowest in mercury. These fish include:

• Anchovies
• Salmon
• Sardines
• Mackerel
• Trout

Despite some nutrition concerns, tinned fish is a healthy source of omega-3 fatty acids, proteins, vitamins, and minerals. It offers nutrients comparable to fresh fish—and might come with a more tasty or aesthetic appeal.

27/03/2026

Top 5 Foods That Could Help You Sleep Better

Despite what TikTok influencers may promise, there’s no proof that any food or drink will send you right off to dreamland.

But research does suggest that some foods can increase the likelihood of getting a good night’s rest.

1. Tart Cherry Juice
2. Kiwifruit
3. Tryptophan-Rich Foods
4. Fatty Fish and Seafood
5. Milk and Dairy Products

The Bottom Line

If you’re looking for a way to get more rest, making a few key dietary changes may help. Stay away from foods and drinks that keep you awake, look for foods with natural sleep-promoting properties, and try not to eat dinner too close to bedtime.

26/03/2026

Huge congratulations to my client Warrick for smashing his goals! 💪🔥

Despite the demanding lifestyle of working fly-in-fly-out, Warrick stayed consistent, showed up, and trusted the process.

The results speak for themselves:

Waist: 123.0 → 120.7 (-2.3cm)
Hips: 122.0 → 121.2 (-0.8cm)
Thigh: 66.6 → 65.8 (-0.8cm)
Chest: 118.2 → 119.1 (+0.9cm)
Biceps (Relaxed): 41.1 → 38.2 (-2.9cm)
Biceps (Flexed): 43.5 → 42.2 (-1.3cm)

Weight stayed almost the same (117.7 → 117.9kg), which shows the scale doesn’t always tell the full story. Warrick lost size where it matters while building strength and muscle. 📉➡️💪

At 33 and juggling the challenges of FIFO work, this transformation came down to discipline, consistency, and sticking to the plan.

Proud of the work you’ve put in Warrick — this is only the beginning. 🚀

If you’re ready to see results like this and want help with your training, nutrition, and accountability, send me a message or comment “START” below and let’s get to work. 👊

25/03/2026

1 KNOW YOUR GOAL

General guidelines for daily hydration are 3 - 4 litres for adults. However, individual factors like body size and composition, the environment and levels of activity affect how much water one needs.

2 GET A REFILLABLE WATER BOTTLE AND MAKE USING IT A HABIT

Make it a goal to refill the water bottle at least once per day. Then easily log your water intake so you can keep track of how much you’ve been drinking.

3 SET ALARMS THROUGHOUT THE DAY TO REMIND YOURSELF

This is for those who need more structure to stay hydrated. Use this approach if it helps you stay consistent throughout the day.

4 TRY HABIT STACKING

For every activity you already do out of habit—like eating, using the restroom, checking your social media, or joining a work meeting—be intentional about taking a drink of water. This will help you remember to bring your water bottle with you.

5 MAKE YOUR WATER FUN!

It doesn’t have to be just plain water. Sparkling water, flavored sparkling water, or water with berries, cucumber, lemon, melons, or mint can add variety. Serve over ice on a hot day, or in a fun glass with a crazy straw for that extra bit of enjoyment.

Feeling motivated to improve your hydration game? Try tracking your water intake with MyFitnessPal and notice how staying hydrated can support your overall well-being.

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