As a freelance artist who does everything from performance dance to creative directing, Adelene is moving all the time. She has ballet and contemporary classes and rehearsals virtually everyday.

With Adelene, John developed a programme that would help her strengthen her back and legs – two areas she felt she was weaker in. For one, he introduced the one and one-quarter squats to build tension in her quads, which would help her improve her jumps.

When Julie Xie decided to start personal training at Level, she convinced her parents to join her as well. She thought it’d be good for them to build some strength so that they could lead a more active lifestyle as a family.

Douglas customised a personal training programme that predominantly involved isometric holds and slow descends. The slow tempo of each exercise was targeted at helping them improve their motor control skills, which ultimately help in building overall stability.

A regular at Level – Clarence has attending Skill and Sweat classes for almost 2 years. However, he had never tried personal training until 2 months ago, when he started working with John Cheah. His goal was to gain muscle mass and strength. 

A diet and nutrition consultation showed that Clarence was under-consuming calories by 600 kcal, which he needed to fix if he wanted to gain mass.  And, by teaching him the right breathing technique, John was able to help Clarence raise his deadlift record from 60kg to 102kg. Not only did it make him much stronger, the programme also made him more open to new exercises and helped him grow in confidence.

Jordi started personal training with the goal of preventing injury during his soccer games. He also wanted to increase muscle mass and increase strength in his posterior chain.

Jeff Chuang, his personal trainer developed a personalised programme for Jordi, with bi-weekly session focussing on compound lifts and unilateral movements.

Matthew used to play rugby for leisure. Unfortunately, the pain in his right knee and lower back took him out of the sport 2 years ago.

When he moved to Singapore in July, he started personal training sessions with Alex Salihin. Matthew wanted to train the way he used to and squat and deadlift like he did in the past. More importantly, he wanted to be pain-free.

Cheryl is a national sailor and has represented Singapore at the 2018 Asian Games and 2017 SEA Games (where she brought home a gold medal). She is training to qualify for the Tokyo 2020 Olympics and has been working hard in the gym.

To keep her at the top of her game, John developed a 10-week programme that would allow Cheryl to strengthen her latissimus dorsi muscles, as she needs to use a variety of pulling movements on the boat.