TAKE THE FIRST STEP,

Your Fitness JOURNEY Begins Now!

GOUTHAM - FITNESS COACH

Partners

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"WHAT SEEMS IMPOSSIBLE TODAY, WILL SOON BECOME YOUR WARM-UP"

From struggling with 1-2 reps to banging out 15 clean pull-ups 💪🔥
This client’s journey is a solid reminder that consistent effort always pays off.

Pull-ups hit all the right spots — lats, biceps, traps, rear delts, core — and mastering them is no joke.
Every rep earned through sweat, not shortcuts.

Now that 15 is the new baseline, we’re setting sights on 20 strict reps next!
@hakka_lad

Be patient and reap the rewards, your future self will thank you 💪🏻

➡️ Ready to kickstart your fitness journey at our private gym?
📩 Complete the enquiry form linked in our bio to book your complimentary trial session!
📍 Parklane Shopping Mall #05-20

#projectwellnesspersonaltraining
#ﬁtnessmotivation
#singaporefitness
#privategymsingapore
#personaltrainingspace
#singaporegym
#personaltrainersingaopre
#personaltrainingsingapore
#pullupmotivation

Chronic inflammation could be silently holding you back. 😤

Here’s how to fight back naturally:

✅ Balance your Omega-3s & 6s
✅ Cut down processed foods
✅ Prioritize deep sleep & stress reduction
✅ Take care of your gut health
✅ Avoid inflammatory triggers like excess sugar & seed oils

Your body wants to heal. Give it the right environment. 💪

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#FitnessMotivation
#singaporefitness
#PrivateGymSingapore
#personaltrainingspace
#singaporegym
#personaltrainersingapore
#personaltrainingsingapore
#gymeducation

From 32% to 12% body fat — but this journey was about so much more than numbers.

When he first came to me, it wasn’t for looks or a six-pack. It was for his health.
He was dealing with serious health concerns, on multiple medications, and knew something had to change.

We didn’t dive into anything extreme.
We focused on the basics — gentle foundation movements, gradual improvements to his nutrition, and building simple, sustainable habits he could stick to long-term.

What stood out the most was his mindset.
Despite having a demanding job and so much on his plate, he remained one of my most consistent clients.
Week after week, he showed up, did the work, and trusted the process — no shortcuts, just discipline.

Today, he’s not only dropped an incredible 12% in body fat, but he’s also healthier, more confident, and living proof that it’s never too late to turn things around.

Truly proud to have played a small part in his transformation.
Wishing him nothing but the best as he continues this journey — and I know this is just the beginning 💪

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#ﬁtnessmotivation
#singaporefitness
#privategymsingapore
#personaltrainingspace
#singaporegym
#personaltrainersingapore
#personaltrainingsingapore
#transformationthursday

Ready to finally get in shape — without the crowd, the confusion, or the crazy prices?

At Project Wellness Personal Training, we’re not your typical commercial gym.

✅ Private gym space — no waiting for machines, no stares, just focused 1-on-1 coaching
✅ Real transformations — proven results from busy, everyday people
✅ Transparent pricing — no hidden fees, no gimmicks, just straightforward personal training
✅ Free gym access for clients — train in peace even outside your sessions
✅ Couple / Buddy training options to save more and stay accountable
✅ Nutrition support included — meal plans, guides, and 15% off Nutrition Kitchen with our code

We’re not here to just count your reps — we’re here to change your life.

📲 DM to book your intro trial session, or tap the link in bio to learn more.
💼 Corporate claims available
📍Private location, beginner-friendly, results-driven.

🔥 12 CLEAN PULL-UPS — ZERO MOMENTUM, ALL STRENGTH 💪

Massive props to Client H for hitting 12 pull-ups with perfect form — no swinging, no cheating, just pure control and power. 🙌

Pull-ups are one of the toughest upper body moves out there, and they light up multiple muscle groups:
✅ Lats for that V-tapered back
✅ Biceps for pulling strength
✅ Traps & rhomboids for back thickness and posture
✅ Core for stability and control

This didn’t happen overnight. He stayed consistent, got stronger week by week, and trusted the process in the gym.
Progress like this is the result of showing up, doing the work, and leveling up one rep at a time. 👊

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#ﬁtnessmotivation
#singaporefitness
#privategymsingapore
#personaltrainingspace
#gymrentalsingapore
#singaporegym
#personaltrainersingapore
#personaltrainingsingapore

TRAINING WITHOUT STRUCTURE? THAT’S JUST GUESSING.

To truly level up, you need a plan that works on all levels — not just session to session, but week to week, month to month.

Enter: Micro, Meso, and Macrocycles
These 3 phases help you:
✔️ Avoid burnout & plateaus
✔️ Train with purpose
✔️ See real long-term progress

Whether your goal is strength, size, or endurance — knowing how to cycle your training is key.

Save this post if you want to stop spinning your wheels and start training with intention.

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#ﬁtnessmotivation
#singaporefitness
#privategymsingapore
#personaltrainingspace
#gymrentalsingapore
#singaporegym
#personaltrainersingapore
#personaltrainingsingapore

Master the Dual Cable Seated Row 🎯

This exercise targets your lats, mid traps, rhomboids, and rear delts — essential muscles for improving posture, pulling strength, and overall back thickness.

🔹 Setup:
Sit tall with cables set at chest height, arms extended, and shoulders pulled back and down.

🔹 Execution:
➡️ Pull the handles by driving your elbows back.
➡️ Squeeze your shoulder blades together at the end of the movement.
➡️ Return slowly, resisting the weight.

🔹 Form Tips:

Keep your core braced throughout.

Focus on elbows leading the movement, not your hands.

Avoid leaning too far back — the movement comes from your arms, not your torso.

Building a strong back isn’t just for looks — it’s crucial for better lifts, injury prevention, and a balanced physique. ✅

Save this breakdown and level up your training! 📚💪

#backdayworkout
#seatedrow
#projectwellnesspersonaltraining
#privategymsingapore
#personaltrainingspace
#gymrentalsingapore
#singaporegym
#personaltrainersingapore
#personaltrainingsingapore

Looking for a private gym space without the crazy rental fees or long-term commitment?

At Project Wellness Personal Training, we offer you:
✅ Private, quiet environment — no crowds, no waiting for machines
✅ Competitive rates — better value than most big-name gyms
✅ Flexible booking — no expensive, locked-in contracts
✅ Perfect for personal workouts and freelance trainers growing their business
✅ Centrally located
✅ Surrounded by good food spots for that post-workout meal

If you value privacy, flexibility, and affordability — this space is built for you. 💪

For more details: Scan the QR code
Tag a trainer or workout buddy who needs to see this! 👇

#projectwellnesspersonaltraining
#privategymsingapore
#freelancetrainers
#personaltrainingspace
#GymRentalSingapore
#singaporegym
#personaltrainersingapore
#personaltrainingsingapore

Started with just the bar… now look at him moving 22.5kg plates on each side like it’s nothing! 🏋️‍♂️🔥
Progress isn’t always loud, but it’s powerful when you stay consistent.
From building the basics to now squatting with strength and control — proud of the journey so far!

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#fitnesseducation
#fitnesstransformation
#strengthtraining
#ﬁtnessmotivation
#privategymsingapore
#sgfitness
#singaporefitness
#personaltrainingsingapore

Want to lose fat, build muscle, or just stop feeling tired all the time?
Start with what’s on your plate — and more importantly, what’s on the label 📦

Learning to read nutrition labels might seem small, but it’s one of the most underrated skills you can master for better health and body composition 🔍💪

Here’s why it matters:
✅ You’ll stop falling for marketing gimmicks like “low fat” or “high protein” when it’s really not
✅ You’ll avoid hidden sugars and fats that sneak into your meals
✅ You’ll finally understand how much you’re really eating — not just guessing
✅ You’ll start fueling your body, not just feeding cravings

Most people only look at the calories and miss the full picture.
Don’t be most people 👊

Swipe through and learn how to read nutrition labels like someone serious about their goals.

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#fitnesseducation
#fitnesstransformations
#strengthtraining
#ﬁtnessmotivation
#privategymsingapore
#sgfitness
#singaporefitness

🎯 Powertec Machine Tutorial: Build Strength Safely & Effectively
Using machines doesn’t mean you’re training less seriously — it means you’re training smarter. Here’s how we use the Powertec leverage system to target key muscle groups with precision:

🔥 Overhead Press Variations – Targets your shoulders (delts), upper traps & triceps. Great for building strong, stable shoulders without the stress on your lower back.
🔥 Incline Chest Press – Focuses on your upper chest (clavicular pecs) and triceps. Ideal for improving your pushing power and aesthetics.
🔥 Chest-Supported Row – Hits your lats, rhomboids & rear delts hard while protecting your lower back.

💡 These variations allow for better mind-muscle connection, progressive overload, and safer form — especially for beginners or those recovering from injury.

📍Training at Project Wellness means you’ll learn not just what to do, but why you’re doing it. No wasted reps. Just results.

Want a guided session to learn how to train smarter?

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining #strengthtrainingsingapore
#privategymsingapore
#powertecmachine
#singaporepersonaltraining
#sgfitness

💪 From 0 to 10 Pull-Ups — the Power of Consistent Training
This isn’t just about upper body strength. Pull-ups are a symbol of total control over your body. And this client crushed 10 perfect reps with clean form — something they couldn’t do when they first started.

✅ Full range
✅ No kipping
✅ Controlled movement

We didn’t use shortcuts — just smart programming, progressive overload, and the right support at each stage. Whether you’re starting with assisted reps or struggling to get your first one, you CAN get there.

👊 This is what we do at Project Wellness — turn weaknesses into strengths and help clients push past what they thought was possible.

Want your own transformation story?
➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#ClientTransformation
#pullupjourney
#calisthenicssingapore🇸🇬
#fitnessmotivation
#SingaporeFitnessCoach
#workoutmotivation
#privategymsingapore

📉 Why Eating Too Little is Not the Answer
Thinking of slashing your calories to lose weight fast? Think again. 🚫
Extreme calorie restriction might seem like a shortcut, but it often backfires by slowing down your metabolism, leading to:
⚠️ Muscle loss
⚠️ Hormonal imbalances
⚠️ Lower energy and performance
⚠️ Weight regain (sometimes even more than before)

Your body’s not trying to sabotage you—it’s trying to survive. When fuel is too low for too long, your body conserves energy by burning less of it.

💡 Sustainable fat loss = eating ENOUGH while staying in a slight deficit, training smart, and building lean muscle.

At Project Wellness, we teach our clients how to fuel their bodies properly while shedding fat the right way — no crash diets, no starvation, just real science and results.

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#FatLossCoachSG
#singaporefitness
#metabolismreset
#eattolosefat
#nocrashdiets
#sustainablefatloss
#CoachNotCalories
#singaporepersonaltrainer
#trainsmartsg

🔥 3 PHASES. 1 TRANSFORMATION. 🔥
This isn’t just a body transformation—it’s a full life revamp.

When he first started, workouts were non-existent, nutrition was all over the place, and confidence? At an all-time low.

But over the last few months, here’s what went down👇

✅ He revamped his entire diet—ditched the junk, learned how to fuel his body properly, and started making intentional food choices.
✅ From zero to consistent—he built a weekly training routine and stuck to it. No more “I’ll start next week.”
✅ He didn’t just lift weights—he lifted his mindset. Training became the anchor for better habits in every part of his life.
✅ His energy’s up, stress is down, and confidence? Through. The. Roof. 🚀

Every rep, every meal, every early morning—it all added up.
And this reel shows exactly how far he’s come 💪

Proud is an understatement. This is what showing up for yourself looks like.

#projectwellnesspersonaltraining
#sustainableresults
#fitnesstransformations
#strengthtraining
#ﬁtnessmotivation
#privategymsingapore
#sgfitness
#singaporefitness

💥 FROM WOBBLY TO WEIGHTED 💥
10 weeks ago, squatting felt like solving a Rubik’s cube blindfolded for this client 🧩—tight hips, poor mobility, and all the “I can’t do this” thoughts.
Fast forward to today... 20kg per side like a boss 😤🔥

Mobility? Improved.
Form? Locked in.
Confidence? Through the roof 💯

Progress doesn’t happen overnight—but it does happen when you stay consistent.

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#sustainableresults
#fitnesstransformation
#strengthtraining
#ﬁtnessmotivation
#privategymsingapore
#sgfitness
#singaporefitness

10 Best Fat Burners (That Aren’t in a Bottle!) 🔥

Forget the magic pills—these are the real fat burners that actually work:

✅ Lift weights
✅ Get your daily steps in
✅ Stay hydrated
✅ Prioritize quality sleep
✅ Eat more protein
✅ Manage stress
✅ Focus on whole foods
✅ Limit alcohol
✅ Eat slowly & mindfully
✅ Stay in a caloric deficit

No gimmicks, no shortcuts—just science-backed habits that get results.
Which one do you need to work on the most? 👇💬

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#sustainableresults
#fitnesstransformation
#strengthtraining
#ﬁtnessmotivation
#privategymsingapore
#sgfitness
#singaporefitness

From Bodyweight to Barbell: Squat Progression 🔥🏋️‍♂️

The squat is one of the best movements for building strength, power, and mobility. Master the basics and level up! 👇

✅ Bodyweight Squat – Perfect for building control & mobility.
✅ Goblet Squat – Adds resistance while reinforcing good squat mechanics.
✅ Barbell Squat – Maximizes strength & muscle growth.

At Project Wellness, you get access to the equipment and coaching you need to progress safely and effectively.
Ready to take your training up a notch?

Drop by and give it a go! 💪🏽

➡️ Ready to kickstart your fitness journey?
📍 Parklane Shopping Mall #05-20
📩 DM us to arrange trial session!

#projectwellnesspersonaltraining
#SustainableResults
#FitnessTransformation
#StrengthTraining
#FitnessMotivation
#PrivateGymSingapore
#Sgfitness
#singaporefitness

🎯 From 0 to 6 Pull-Ups – A Year of Hard Work! 💪

A year ago, he couldn’t do a single pull-up.

Today? He’s smashing 6 solid reps with strict form. No shortcuts, just consistent training, patience, and smart progression.

Here’s how he did it:
✅ Strength Progression – Started with assisted pull-ups, negatives, and isometric holds before building full reps.
✅ Consistency – Trained pull-ups 2-3x a week while improving overall upper body strength.
✅ Greasing the Groove – Practiced submaximal reps frequently, focusing on quality over quantity.
✅ Weight Management – Got leaner and stronger, making pull-ups easier.
✅ Mindset Shift – Stopped saying “I can’t” and started saying “Not yet.”

🚀 Want to go from 0 to your first pull-up?
📩 DM us to start your fitness journey today!
📍 Parklane Shopping Mall #05-20

#projectwellnesspersonaltraining
#pullupprogression
#fitnesstransformations
#strengthtraining
#ﬁtnessmotivation
#ﬁtnessjourney
#privategymsingapore
#sgfitness
#singaporefitness

🔥 LIFTER’S GUIDE TO EXERCISE SELECTION 🔥

Not all exercises are created equal! Want to maximize gains, stay injury-free, and make real progress? Here’s how to choose the right movements for your training:

✅ Prioritize Compound Movements – Squats, deadlifts, presses, and rows should be your bread and butter. They build strength, muscle, and efficiency.

🔄 Use Exercise Variation (Not Randomization!) – Stick with key lifts but rotate variations every 4-8 weeks. Progressively overload, don’t just switch for the sake of it!

🎯 Include Isolation Work – After hitting compounds, fine-tune weak points with curls, lateral raises, and leg curls. These small movements add up!

⚡ Manage Recovery & Fatigue – Don’t burn out by maxing out every session. Balance intensity, volume, and rest to keep progressing.

🦵 Don’t Forget Unilateral Work – Single-leg and single-arm exercises improve stability, fix imbalances, and prevent injuries. Bulgarian split squats, single-arm rows, and lunges are your best friends!

Train smart, not just hard. 💪
Which of these do you need to focus on more?

➡️ Ready to transform?
📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#projectwellnesssg
#projectwellnesspersonaltraining
#transformationtuesday
#strengthtraining
#fitnessmotivation
#fitnessjourney
#privategymsingapore
#sgfitness
#singaporefitness

10 Weeks of Hard Work = Serious Gains 💪🔥

Swipe to see the transformation 📸➡️

This client came in with a clear goal: get stronger, build muscle, and improve his physique—and he put in the work to make it happen.

✅ Trained 3x per week without fail (1 session with me, 2 on his own)
✅ Dialled in his nutrition—ate more, hit his protein targets, and even started meal prepping
✅ Focused on progressive overload, getting stronger every week

The result? Noticeable muscle growth, better posture, and a more confident look!
This wasn’t a crash program—it was a structured approach to strength and nutrition that delivered sustainable results.

This goes to show: If you stay consistent, trust the process, and put in the effort, results WILL come.
No shortcuts, just hard work that pays off. 🔥

➡️ Ready to transform?
📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#projectwellnesssg
#projectwellnesspersonaltraining
#transformationthursday
#strengthtraining
#fitnessmotivation
#fitnessjourney
#privategymsingapore
#sgfitness
#singaporefitness

From wobbly reps to solid lifts. From an empty bar to stacking plates. 🏋️‍♂️🔥

When he first stepped under the bar, even balancing it felt like a challenge. Now? He’s powering through squats with 20kg on each side, building strength and confidence with every session.

💪 What’s changed?

✅ Noticeable strength gains
✅ Increased muscle definition 💥
✅ Significant fat loss 📉

That’s the power of consistent training and dedication.

Stay tuned—his Transformation Report Card is coming soon! 👀

Ready to start your own journey? Let’s make it happen.

📍 Project Wellness Personal Training
📩 DM us to get started!

#projectwellnesssg
#projectwellnesspersonaltraining
#fitnessmotivation
#fitnessjourney
#privategymsingapore
#singaporefitness
#legday #musclebuilding
#transformationjourney
#resultsdriven

How to Fix Your Skinny Fat Physique 💪

Stuck between being skinny and fat?
It’s time to change that! Here’s your guide to transform into a lean and muscular version of YOU:

🔥 1. Focus on Strength Training
Compound lifts like squats, deadlifts, and bench presses are your best friends. Build muscle, not just lose fat.

🥗 2. Eat Smart
Prioritize protein, balance your carbs and fats, and stick to your calorie goals (maintenance or slight surplus).

🏃‍♂️ 3. Add Cardio (But Don’t Overdo It)
Moderate cardio helps you stay lean without sacrificing muscle gains.

⏳ 4. Be Consistent
The magic happens when you stick to a structured plan and stay patient with progress.

💤 5. Rest to Grow
Muscles grow outside the gym. Sleep 7–9 hours and let your body recover.

➡️ Ready to transform?
📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#ProjectWellnessSG
#projectwellnesspersonaltraining
#PullUps
#strengthtraining
#fitnessmotivation
#fitnessjourney
#privategymsingapore
#sgfitness
#singaporefitness

💥 12 weeks of dedication, discipline, and serious gains! 💥

Big shoutout to Client I for crushing his bulking phase without adding unnecessary fat.
The goal? Build strength, pack on quality muscle, and stay lean—and he delivered. 💪🔥

Here's what made it happen:
🍴 Consistent meal prep: Sticking to the plan with precision every single week.
🏋️ 3x weekly training: 1 session with me, 2 solo—and he showed up and gave it 100% every time.
⚡ Hard work: This transformation didn’t happen by chance. It’s all about effort, both in and out of the gym.

A short 12 weeks, but the results speak for themselves: stronger, bigger, and more confident.
Proud of your hustle, this is just the beginning! 💪

Awaiting the results from the next phase of training!

💡 Want help personalizing your fitness journey? Let's create YOUR success story!
📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#projectwellnesssingapore
#projectwellnesspersonaltraining
#transformationthursday
#pullups
#strengthtraining
#backdaygains
#fitnessmotivation
#fitnessjourney
#privategymsingapore
#sgfitness
#singaporefitness

💪 14 PULL-UPS IN THE BAG! 🔥
Big shoutout to Client C for crushing 14 pull-ups like a champ! 🎉
Consistency, hard work, and dedication all coming together here. 💯

Did you know pull-ups are one of the best exercises for building upper body strength?
Here's what they're working:
🦵 Lats (Latissimus dorsi) for that wide back look.
💪 Biceps to keep those arms looking strong.
🔥 Traps and rhomboids for solid posture and back definition.
💥 Core for stability and control.

Pull-ups are tough, but they're worth it!

💡 Want help personalizing your fitness journey? Let's create YOUR success story!
📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#projectwellnesspersonaltraining
#projectwellness
#transformationtuesday
#pullups
#StrengthTraining
#backdaygains
#fitnessmotivation
#fitnessjourney
#privategymsingapore
#sgfitness
#singaporefitness

Your weight can fluctuate daily due to water retention, muscle glycogen, or even the time of day 🌊💪.
So instead of stressing over numbers that don’t tell the full story, try this:

- Take progress pictures
- Measure weekly or once every 2 weeks
- Focus on how your clothes fit

The scale is just one tool—it doesn’t define your progress! Track your journey with methods that show the bigger picture, not just a number!

#projectwellnesspersonaltraining
#bodyfatloss
#lifestylechange
#fitnessjourney
#privategymsg
#sgfitness
#singaporefitness

Client Transformation💪

In just two cycles of training, Client K has gone from 20% body fat to an impressive 13% body fat! 🔥👏

How did he do it? Consistency, commitment, and making small changes that added up to BIG results:

🏋️‍♂️ Mastering the Basics: From learning proper form on foundational gym movements to building strength and confidence with weights.
🥗 Dialing in Nutrition: Cleaning up his diet, understanding portion control, and fueling his body the right way.
🚶‍♂️ Staying Active: Increasing daily activity levels and making movement a habit, not a chore.
🏃‍♂️ Cardio Power: Logging consistent cardio sessions that helped torch calories and boost his fitness levels.

This transformation isn’t just about the numbers—it’s about the mindset shift, the habits built, and the hard work put in every single day. 💯

Incredible job, your discipline and focus motivates us all!

Build up on this consistency, and goo luck in your fitness journey! 🚀

#projectwellness
#projectwellnesspersonaltraining
#transformationtuesday
#bodyfatloss
#lifestylechange
#fitnessjourney
#privategymsg
#sgfitness
#singaporefitness

2024 was filled with amazing transformations, and our clients proved that taking the first step is all it takes to start changing your life. 💪

It’s not about perfection—it’s about showing up, even when it’s tough, and trusting the process.

If you’ve been waiting for the 'perfect time,' here’s your sign: start now. Your future self will thank you.

Let’s make 2025 YOUR year—one step, one rep, one conversation at a time. We’re here for you every step of the way. 🔥💯

#projectwellnesspersonaltraining
#fitnessjourney
#TransformYourLife
#lifestylechange
#sgfitness
#strengthtraining
#singaporefitness
#clientsuccess

Ending the year on a strong and inspiring note 💪!
My last client of 2024 has achieved incredible progress, shedding weight, building strength, and improving her overall quality of life, as she’s embraced the journey wholeheartedly!

With consistent effort, she’s not only smashing her squats but has also kickstarted her fitness lifestyle with Zumba, adding fun and energy to her routine.
Her transformation is proof that with dedication and the right guidance, fitness becomes a way of life—not just a goal!

Here’s to celebrating progress, strength, and a lifestyle change that’s just the beginning.

2025, we’re ready for more milestones and wins! 💪

#projectwellnesspersonaltraining
#strengthprogression
#weightlossjourney
#sgfitness
#transformationtuesday
#strengthtraining
#singaporefitness
#clientsuccessstory
#fatlosstips

💡 How to Lose 1kg of Body Fat the Right Way 💡

Losing fat isn’t about quick fixes—it’s about building sustainable habits. Here’s the formula for shedding that stubborn 1kg of fat:

1️⃣ Caloric Deficit:
Burn more calories than you consume. Start by tracking your intake and aim for a manageable deficit (e.g., 500 calories/day).

2️⃣ Eat More Protein:
High-protein diets help you feel fuller for longer and preserve muscle while losing fat. Think lean meats, eggs, fish, or tofu! 🥩🍳

3️⃣ Strength Training:
Lift weights 3–4 times per week. Strength training builds muscle, which boosts your metabolism and helps torch fat more effectively. 💪

4️⃣ Increase NEAT (Non-Exercise Activity Thermogenesis):
Move more in your day-to-day life—walk, take the stairs, clean your house, or simply fidget more. Small movements add up! 🚶‍♂️📈

5️⃣ Sleep More:
Lack of sleep = more cravings and less energy for workouts. Prioritize 7–9 hours a night to support fat loss and recovery. 😴

Consistency is king. You don’t need to overhaul your life—just focus on small, sustainable changes, and the results will come.

💡 Want help personalizing your fat-loss journey? Let's create YOUR success story!

📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#projectwellnesspersonaltraining
#projectwellness
#sgfitness
#transformationthursday
#strengthtraining
#singaporefitness
#fatlosstips

🔥 10 Weeks of Commitment = Incredible Results! 🔥

Meet Client L - man on a mission to redefine strength and fitness in his 40s.
With just 3 focused training sessions per week (1 with me, 2 on his own), and a solid plan, his transformation speaks volumes about consistency and discipline. 💪

Here’s the breakdown of his program:
✅ 2 phases of structured training to prioritize strength and muscle development.
✅ Focused on progressive overload during full-body workouts.
✅ Increased protein intake to fuel recovery and muscle growth.
✅ Complemented strength work with cardio: F45 training 2x per week.

The results?
🔹 Leaner physique
🔹 Enhanced muscle definition
🔹 Increased strength and confidence

This journey proves that age is just a number when you have the right plan, guidance, and mindset! 🚀

💡 Want help personalizing your fat-loss journey? Let's create YOUR success story!
📍 Parklane Shopping Mall #05-20
📩 DM us to start your fitness journey today!

#projectwellnesspersonaltraining
#projectwellness
#sgfitness
#transformationtuesday
#strengthtraining
#singaporefitness
#clientsuccessstory
#muscletransformation

From shaky to steady. From empty bar to loaded bar. 🏋️‍♂️🔥

When he first started, stability was the challenge—balancing an empty bar felt like a mountain to climb. Fast forward, and now he’s crushing 20kg on each side with confidence and strength.

💪 What did this progress lead to?

Noticeable strength gains
Increased muscle mass 💥
Impressive fat loss 📉
This is the power of consistent training and showing up for yourself.

Stay tuned for his Transformation Report Card dropping soon—you won’t want to miss it! 👀

If you’re ready to start your own transformation, hit us up.
We’re here to help you go from Day 1 to Day Won.

📍 Project Wellness Personal Training
📩 DM for training enquirie!

#strengthprogression #legsday #muscleandstrength #FatLossJourney #projectwellnesspersonaltraining #transformationthursday #singaporefitness #resultsdriven #sgfitness

“Don’t underestimate the power of rest 🧘‍♂️💪”

Training hard is essential, but so is giving your body a chance to recover.
That’s where Deload Week comes in.

What’s a Deload Week?

It’s either a week off from training OR a reduced intensity training week. Think of it as pressing pause to recharge after intense periods.
🔥 Why do you need it?

Prevent overtraining 😰
Avoid injuries 🛑
Take a much-needed mental & physical break 🧠
Recover fully and come back stronger 🚀
Boost your future performance 💯
Deload weeks might feel like a step back, but they’re actually a giant leap forward. Whether you're an athlete, a regular gym-goer, or just starting your fitness journey, don’t skip your recovery!

🗓️ Plan your rest, optimize your gains.
📩 DM for PT enquiries!

#projectwellnesspersonaltraining
#personaltraining #fitnesstips #strengthtraining #deloadweek #singaporefitness #sgfitness

🔥 PROGRESS IN MOTION 🔥

Here’s a sneak peek into my client's journey at Project Wellness!
His progress is proof that consistency and smart training pay off. 💪

Training isn’t about quick fixes; it’s about building strength, one rep at a time, and Isaac is doing just that! With just 1 personal session per week and dedicated solo work, he’s achieving incredible results.

💡 Ready to take on the challenge and see what you’re capable of?
Join the #ProjectWellness family and let’s unlock your potential together.

📍 Parklane Shopping Mall #05-20
📞 9173 4445
📸 @projectwellnesspt

#projectwellnesspersonaltraining #personaltrainingsingapore #fitnessmotivation #workoutmotivation #transformationthursday #pullups

💪 TRANSFORMATION SPOTLIGHT 💪

Swipe to see the incredible results of just 12 weeks of focused training at Project Wellness!
Here's what we worked on:
✅ Mastered foundational movements
✅ Increased arm size & strength
✅ Boosted pull-up reps from 2 to 5
✅ Increased protein intake & daily steps

Training just twice a week (1 session with me, 1 solo) in our private gym, this client stayed consistent and crushed every goal we set.

Excited to see the improvements after he's done with the next phase of training!

Ready to unlock your own transformation?
DM us now to join the #ProjectWellness journey and let’s make it happen together!

📍 Parklane Shopping Mall #05-20
📞 9173 4445
📸 @projectwellnesspt

#projectwellnesspersonaltraining
#personaltrainingsingapore
#fitnessmotivation #workoutmotivation #transformationtuesday #sgfitness

🚀 Progress Smarter, Not Harder! 💪
At Project Wellness Personal Training, we believe in structured growth for sustainable results. Here are some simple and effective strategies to help you keep improving in the gym:

Methods include:
🔥 Move Heavier Weights
Increase your load gradually to challenge your muscles and build strength.

🔥 Add More Reps
Push your endurance and accumulate more work over time.

👊 Whether you're a beginner or looking to break past a plateau, these progression methods are a game-changer! Ready to take your training to the next level? Let’s get started!

📍 Parklane Shopping Mall, #05-20
📞 9173 4445 | 📸 @projectwellnesspt
📩 DM us to start your fitness journey today! 💬

#projectwellnesspersonaltraining
#fitnessmotivation
#gymmotivation
#sgfitness

🌟 Busy Life? No Time for Meal Prep? We’ve Got You Covered! 🍴

Stop worrying about what’s for lunch or dinner! With Nutrition Kitchen, you can focus on what matters most—work, exercise, and family—while enjoying healthy, chef-prepared meals that fuel your body. 💪

🔥 Why settle for mixed rice with barely any protein and highly oily options when you can have:
✔️ Delicious, balanced meals.
✔️ High protein to support your fitness goals.
✔️ No ultra-processed ingredients, fried stuff, or extra oil.

⏳ Save time and effort—no more grocery runs, cooking, or meal prep. Just grab, eat, and go!

💥 Use Code PROJECTWELLNESS at checkout to enjoy *15% OFF* your orders!

Say goodbye to excuses and hello to convenience. Hit your protein goals without breaking a sweat. 💥

🛒 Start your journey with Nutrition Kitchen today—because healthy eating doesn’t have to be hard!

#projectwellnesspersonaltraining #personaltrainingsingapore #sgfitnessmotivation #nutritioncoaching

Pre-enlistee prepping for his journey into the army 🪖.
While waiting for enlistment, he’s been crushing his workouts and building serious strength!

The Incline Barbell Press is a powerhouse move for:
✅ Upper chest development – Build that strong, full chest.
✅ Shoulder strength – Targets the front delts for extra power.
✅ Improved pressing performance – Helps overall bench press and push strength.
✅ Core engagement – Keeps you stable and controlled under heavy weight.

Are you ready to take your strength to the next level?

📩 DM us to start your fitness journey today! 💬

#strengthtraining #inclinebenchpress #projectwellnesspersonaltraining #fitnessgoals #strengthandperformance #sgfitness #fitnessmotivation

"Why am I not losing fat despite exercising? 🤔

It’s not just about working out—it’s about consistency in your nutrition too! 💡
Here are 3 reasons why fat loss might be stalling:

1️⃣ Weekend Calories Matter: A calorie deficit during the week won’t work if weekends turn into cheat weeks. Stay mindful!
2️⃣ All Foods Are OK in Moderation: Bubble tea? Ice cream? 🍦 You can enjoy them—just practice portion control!
3️⃣ It’s Not Just Exercise: Remember, balance between diet, activity, and recovery is the key to long-term results. 🗝️

Let's focus on habits that bring real, sustainable progress! 💪

📩 DM for training enquiries!

💪🏼 CLIENT SPOTLIGHT

SWIPE FOR PROGRESS MADE OVER A YEAR ▶️

Client S came down for a consultation having trained with 2 other Personal trainers previously. Common themes kept popping up such as having to do extreme diets and unsustainable training methods. As someone with a heart condition, he did not feel it was the best step for him. His final words during the trial was "doesn't matter how long we take, just progress slowly".

We worked on improving his diet, as being vegetarian the protein choices may not be the most easiest to find. Due to long working hours, we had to find ways to do the minimal amount of workouts and cardio and tweak his diet choices to see results.

Fast forward his bodyfat dropped from 31% to 14%, and substance increase in muscle mass. From unable to squat comfortably with just his bodyweight, to Squatting his bodyweight easily.

Huge appreciation for this client, as he didn't let his medical condition stop him and always shared his concerns with me. My job is to guide you, if you don't share the issues you faced, how am I supposed to help?

Never did he once complain "oh I can't do this", or "can't follow this meal plan due to ...."
He always said "ok let me try". Once someone says this I'm even more inclined to do my very best to guide you to the best of my ability, if you don't even want to help yourself then no one else will.

If this was easy, everyone will do it just remember that. Be patient, be consistent and you will see the results.

Gonna miss those long chats on life and where/when to get tattoos 😂

Thoroughly enjoyed training this dude, all the best for your future and catchup soon! 💪🏼

#projectwellnesspersonaltraining
#personaltrainingsingapore
#fitnessmotivation #workoutmotivation #gymtransformation #sgfitnessmotivation

Client's Squat Progress 💪🏼

Started with bodyweight squats and worked up to 30kg on each side, no easy feat!

Halfway through his Training journey, let's see how much further he can go 💪🏼

📩 DM for Personal Training Enquiries

#projectwellnesspersonaltraining #personaltrainersingapore #sgfitness #personaltraining #fitnessmotivation #squats #legsworkout #projectwellness #sgfitfam

💪🏻 Clients' Spotlight

▪️Hands down, my favourite couple to train together with, lots of banter but the hard work was completed.

▪️Focus was on body recomposition, and learning how to implement techniques for future trainings and fixing certain aspects of the diet.

▪️Time flies when you're having fun, didn't feel like it's been a year..

▪️As promised, managed to achieve the desired pullup numbers and transformations has been drastic!

Thanks for the great dinner and catchup, wishing you both all the best in your next journey!

Appreciate all the advice given, will use them wisely!

See y'all soon! 🇪🇦

#projectwellnesspersonaltraining
#projectwellness #personaltraining #personaltrainingsingapore #fitnessmotivation #workoutmotivation #sgfitness #sgfitnessmotivation

"Cardio isn't difficult; you're just doing it wrong! 🏃‍♂️💨 Many of us associate cardio with long runs or intense HIIT sessions, but it doesn’t have to be that way. The key is finding what you love and making movement enjoyable.

Think outside the treadmill: dancing, cycling, swimming, or even a brisk walk in the park can get your heart pumping without the dread. Mix it up! Try a fun group class, play a sport, or explore new hiking trails. The best cardio is the one you look forward to!

Remember, it’s about moving your body and boosting your mood. Start with short, manageable sessions and gradually increase the intensity or duration. Celebrate small victories, whether it’s completing a fun dance routine or finishing a leisurely bike ride.

Your fitness journey should feel fulfilling, not forced. So, ditch the pressure and embrace activities that make you smile. The only “wrong” way to do cardio is to make it something you don’t enjoy. Let’s redefine cardio together! Share your favourite fun cardio activities in the comments below!

📩 DM for Personal Training Enquiries

#projectwellnesspersonaltraining #projectwellness #personaltraining #cardiomotivation #sgfitness

Client's Pullups Progression 💪🏻

Had issues doing just 1 rep due to some prior shoulder issues, now able to do 10 reps comfortably!

📩 DM for Personal Training Enquiries

#projectwellnesspersonaltraining #personaltrainer #personaltraining #fitnessmotivation #workoutmotivation #sgfitness #pullups #backday

💪🏻 CLIENT Spotlight

▪️Journey started from the trial session being under a HDB void deck as I couldn't slot him in due to my schedule 😂

▪️Started from the very basics, focused on getting stronger and here we are after a year!

▪️Appreciated all those conversations and advices given over the past year, training was really fun 💪🏻

▪️More Pullups, bigger arms and definitely more confident with his body, all the best in the next phase of your training!

#projectwellnesspersonaltraining
#projectwellness
#personaltraining #personaltrainingsingapore #fitnessmotivation #fitnesscoach #workoutmotivation #sgfitness

Calculating macros is a game-changer for anyone looking to tailor their diet to specific fitness goals. Start by determining your total daily energy expenditure (TDEE), then decide on your macro ratio based on your goals—whether it's building muscle, losing fat, or maintaining weight. Typically, macros are broken down into protein, carbohydrates, and fats. Use a food scale and a nutrition app to track your intake and adjust as needed. By understanding and managing your macros, you can ensure you're fueling your body efficiently and effectively. Dive into macro counting to take control of your nutrition and achieve your health goals.

#projectwellnesspersonaltraining #projectwellness #personaltraining #nutritioncoaching #fitnessmotivation #workoutmotivation

CLIENT PROGRESSION

Squatting 30kg on each side for reps 💪

ORDLOH @_claronce_

#projectwellnesspersonaltraining #projectwellness #fitnestraining #fitnessmotivation #gymmotivation #squats #legsday

Late-night snacking: ask yourself if you're familiar with any of these, if yes then make some changes!

#nutritionmotivation #projectwellnesspersonaltraining #projectwellnesspersonaltraining
#fitnessmotivation
#sgfitness
#sgfitnessmotivation
#personaltrainingsingapore

19 reps on 19th August.

1 step closer everyday.

Can't stop, won't stop.

#projectwellness #projectwellnesspersonaltraining #personaltrainersingapore #personaltrainers #fitnessmotivation #workoutmotivation #pullupsfordays

1st session, max pullups was 2.
What a couple of months of consistent training can do for you 💪

📩 DM for training enquiries!

#projectwellnesspersonaltraining #fitnessmotivation #workoutmotivation #exercisetutorial #sgfitness #personaltraining #bodytransformation #personaltrainer #personaltrainersingapore #fitnesscoach #sgfitspo #privategym

💪 CLIENT TRANSFORMATION!

Joined as a beginner with some prior training experience.

After a successful trial session, we came up with these:

- Focus on getting stronger
- Start eat more whole foods, focus on protein intake
- Foundation phase training once per week, subsequently increase frequency
- Improve sleeping habits

Fast forward, after months of tweaking diet and training methods:

✅️ Body fat gone down

✅️ Muscle mass went up

✅️ Proper sleeping schedule

✅️ Cleaned up the diet, reduce processed foods and educate on how to count calories

✅️ Started training 3 times per week following a full body split at my gym (training once with me, twice by himself during the week)

✅️ Diligent cardio sessions either after workout or on rest days

✅️ Clocking at least 8k steps daily

Changes don’t happen overnight, takes time to implement!

Be patient and reap the rewards, your future self will thank you 💪🏻

📩 DM for training enquiries / Fill up form using link found on bio for a Free Trial session!

#projectwellnesspersonaltraining
#personaltraining
#personaltrainingsingapore
#fitnessmotivation #workoutmotivation #sgfitnessmotivation #sgfitness

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@projectwellnesspt

Project Wellness Personal Training - Private Gym in Singapore

CREDENTIALS

Bachelor’s Degree in Sports & Exercise Science
Certified Personal Trainer (ACE – American Council on Exercise)
Certified in Strength & Conditioning
Certified in Precision Nutrition
CPR & AED Certified

WHO WE WORK WITH

Beginners taking their first step into fitness
Individuals rebuilding strength after surgery or rehabilitation
Clients with specific needs, including conditions like diabetes, frozen shoulder, and more

OUR APPROACH

We’re here to help you reach your goals and turn fitness into a sustainable lifestyle.
Our clients experience real, lasting results—regularly showcased on Instagram and our website.
Training takes place in a private, fully equipped gym, free from the distractions and pressure of commercial fitness centers.

About

Address

Parklane Shopping Mall

#05-20

Singapore 188307

Phone

9173 4445

Email

goutham@projectwellnesspersonaltraining.com

Connect

Testimonials

TAKE THE FIRST STEP, Your Fitness JOURNEY Begins Now!