Gym Tips [Stronger Body, Stronger Mindset]

Today's Episode we have Val Duong (TheStrengthDietitian) who is sharing with us how to make the most of our food!

As a world champion powerlifter and dietitian, she specializes in optimising nutrition for performance.

Today we're talking and sharing about Naked Carbs & Practical Protein which WE USE in our daily journey.

Injuries are NOT fun.

Believe me, I've had my fair share. It becomes tedious to train, do rehab and even saying that - it feels like there's no end to the pain.

I was asked this question by a follower on IG:
"How do you keep motivated after an injury to keep exercising?"

If you listen to the end, you'll get an extra FOURTH tip too.

Keep Building Momentum!

Having 30 minutes may seem like you don't have enough time to be efficient.

But that's more than enough to be able to help you get into a rhythm.

When we train, we might find it difficult to realise what we truly have.

And now I want to give you 4 tips to help you maximise your 30 minutes.

I got a lot of people ask me "Sean, what's the best cardio exercise?".

Cardio is a good exercise that plays a lot of benefits. Metabolism-wise, it's a good thing to add to your routine.

The problem is, most people who are in their "Weight Loss Program" jump straight into cardio, do it everyday for 45 minutes and 3 months later...they don't see progress then they give up!

Why?

Listen to the podcast and find out WHICH CARDIO IS THE BEST FOR YOU!

Can walking help you lose fat?

Yes! Walking is an incident exercise that can help you get in shape and burn fat. 

It might not be as intense as the other exercises but regular walking can help reduce overall fat including the belly fat, which is one of the most dangerous fat. 

Want to know more about the benefits of walking?

Listen and let me know what you think!

What you eat matters.

This is the reason why some people use macro or calorie calculators to track their daily food intake.

While this innovation has helped numerous people, you should also know that macro calculators aren't 100 accurate.

All calculators are only estimates and they cannot determine the exact amount of macro intake.

So what should you do?

Learn why macro calculators are wrong and how to utilize it properly for maximal gains.

Have a listen and let me know what you think!

When you train at home, you can focus on moving through the exercises at your own pace and maximise the time allocated to your workout. 

So when you work at home, it is also important to know what you need to do and equipment to have to optimise results.

As someone who also trains at home, I have listed equipment to use at home that would do the work and still give good results just the same as the ones in the gym.

Have a listen and let me know what you think!

MOTIVATION fuels our drive to reach our goals -- physically, emotionally, mentally, etc..

But some people would say they LACK MOTIVATION as an excuse for not training, not learning or not doing anything. 

I don't think so.

MOTIVATION gets you STARTED

...but it's only short term. 

Relying on this alone is a path to failure.

So what is it really that we need to get started, keep going, and start getting results?

Not sure on what level you are? 

Whether you're a beginner, intermediate or advanced, it's good to know where you sit in these levels!

Determining your level will help you focus more on the programmes fit for you and not be stuck with the routines that would slow down your progress. 

Narrowing down your focus on the things that is best for you can optimise results -- who doesn't want to get results faster?? No one.

Are you stuck on not knowing your level?

Have a listen or DM me if you need help.

Are you trying to change the look of your body by burning fat or building muscles?

Are you considering taking food supplements to help you? 

Food supplements can come with many benefits 

...but just like any other thing they might be GOOD or BAD for you!

Which Food Supplement is GOOD and can help you burn fat and/or build muscles and When should you take them?

Have a listen and let me know what you think.

Stay connected with us.

Meet our guest speaker, Amanda! 

Amanda is a Yoga teacher and a digital nomad. 

She does diving and snowboarding for fun! Her passion for people is one of the reasons why she helps them live their best lives through yoga. 

As good as it sounds, Amanda didn't just attain everything she has now at once. Just like everybody, she has faced hurdles too...but came back stronger than ever. 

What did she do? She has worked herself through discomforts with her willingness to be better. Have a listen to what Amanda has to say about being the best version of yourself, finding growth and being motivated. 

Are you one of the many who wants to lose fat?

A common goal of the many is to change their body compositions and simply lose fat.

But the thing is, a lot will give up when things get hard because they think they haven't achieved anything.

That's why people should know the truth to manage their expectations about losing fat.

Have a listen and share your fat loss journey with us!

Stay connected with us. Visit or Follow us on Social Media:

Have you been training long enough at the gym?...but still not getting results and don't know why?

Maybe you've been omitting these 3 things that you shouldn't do!

Don't get me wrong, everyone makes mistakes but it would be extremely helpful for you if someone tells you not to do it.

Because...

IT SAVES TIME.

IT SAVES MONEY.

IT SAVES EFFORT.

I want the best for you so you can be the best version of yourself ASAP.

Have a listen and let me know what you think!

Stay connected with us. Visit or Follow us on Social Media:

What is the ideal fat loss rate?

A lot of people want to lose weight or a few inches off their waist in a fast phase.

Some would try silly diets or exhaust themselves at the gym everyday just to see instant results.

But this is not what I would like you to do...

I don't want you to get fatigued or not eat much because this is very unhealthy.

How would you feel if I tell you that there's a simpler, more effective and sustainable routine

that you can follow and still get results?

Stay connected with us. Visit or Follow us on Social Media:

Heard about "Fad Diets", "Hail Mary Diets" or anything surreal that promises you too good to be true outcomes? 

These are what some people will recommend you but these will just get you nowhere and maybe compromise your health.

As much as we want you to get results faster, we also want you understand what's good for you long term and in a healthy way. 

So, I invited someone who is an expert on this. You might know her as the Strength Dietitian...help me welcome, Val!

Val will be tackling the proper and effective ways of losing fat, building muscle and more!

Most people would exercise for specific reasons like lose a few inches or lose a few pounds...and these are good!

But here's the thing..

People should also exercise to help mark their TRUE PROGRESS! 

True Progress is more beyond measurements or how you feel about your body.

Now, have a listen to this podcast and let me know which of these exercise(s) you do.

Stay connected with us. Visit or Follow us on Social Media:

Can you really really lose 5kg in a week?

I know you might've heard many things on the internet about incredible changes in a short amount of time.

Because of these surreal transformations, people would jump right in and try these out. Now, are they real?

Have a listen from a Fat Loss Coach/Exercise Physiologist's point-of-view (POV).

Stay connected with us. Visit or Follow us on Social Media:

Our guest for this podcast is the other half of Momentum -- Nancy! 

Nancy shares her story from being a world-class dancer and an admin to becoming the best version of herself.

Listen as she shares her experience of how she's able to transform her body and lifestyle, and how she stopped the habit of stress eating. 

Follow Nancy on Instagram @nncy_koh

Here are ways you can keep connected with us:

Let's talk about Calories.

The biggest thing to a lot of people is they want to be able to LOSE WEIGHT or BURN FAT but mostly they don't understand what the problem is.

People need to understand and know what the value of calorie is...and today, we'll talk about just that!

How much Calories should you eat?

Have a listen and learn more from what I'll say!

These days, most people end up doing bodybuilding splits first.

I don't know why...but this can be a BIG problem.

In this episode, I'll talk about:

-Reasons why this is not good for you 

-Why you should change your routine now before it's too late 

-What you can do instead

Have a listen and make sure to listen 'til the end.

Here are ways you can keep connected:

Why did I get a coach to look after me?

I know some of you might be wondering why I did that.

I have to be honest, having someone who'd look after you is great, even for coaches, and I did it because of good reasons. It has been the best decision I made!

Now, why did I do that? Simple, I have 3 reasons why I hired someone to look after me and why you should hire a coach too! 

Here are ways you can keep connected:

Are you recently into diets or meal plans? That's a good thing but what happens when you can't stick to it?

You probably don't know what to do.

Here's a better alternative! -- Counting calories can help you lose weight by bringing awareness to what you eat each day.

Today, we're going to teach you how to count calories and what you need to start.

Join our Facebook Group for Guides, tips and more! https://www.facebook.com/groups/522994545588922

Here are ways you can keep connected:

How do you keep yourself from giving up?

A lot of people give up because they set unrealistic goals. This is the biggest issue.

I want to help you how to Dominate your 2022 gym based goals.

We want to help people get stronger, healthier and mentally better.

Have a listen and Let me know what you think.

Here are ways you can keep connected:

Today we're going to talk about preparing for 2022.

I know...it's a little bit early

But we'd like to think about what's ahead and be prepared.

We'd like to make sure people start taking actions now that new year is around the corner.

Listen to what I have to say about taking actions for 2022.

Here are ways you can keep connected:

Christmas is coming!

Everyone has planned their entire month... what presents to get or what food to serve on the table. 

There's just one thing WE DON'T PLAN...it's TO GAIN THE HOLIDAY WEIGHT!

Don't worry! We’ve got you! We have listed things that CAN HELP YOU SOLVE this PROBLEM!

Listen to me, implement fast and let me know - does it work for you?

Here are ways you can keep connected:

I thought I knew it all after 11 years in prescribing exercises and helping people get their goals.

But still 'til this day - I'm learning.

So I want to share with you the three things that I have been doing in my own training and how it has helped me:

1) Save time

2) FEEL stronger

3) Build MORE muscle

Have a listen, and let me know what you think.

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Have you been struggling to hit the gym or continue your routine lately? Maybe Too Busy at Work or Lost Your Motivation?

I know there are days like that -- so we made this Podcast to HELP You Out!

I've listed 3 Easiest ways to keep yourself motivated to Keep you Grinding out your Goals!

Let me know what's your favorite part!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Holidays are coming! 

Everyone's looking forward to the big Holidays, gatherings and of course...FOOD!

There's just one thing WE DO NOT WANT...it's TO GAIN EXTRA KILOS!

What are you going to do about it? Good thing, we have listed things that CAN HELP YOU SOLVE this PROBLEM specially #4!

Have a listen and keep them in mind.

Here are ways you can keep connected:

Bought a programme online?

Was it a cookie cutter?

This is why it wont help YOU get all the results that you want.

When it comes to getting results, it honestly just comes down to 3 sole reasons. And your programme isn’t giving this to you.

Have a listen.

Here are ways you can keep connected:

Want to know if your Fat Loss is going well?

We’ve got you sorted.

3 Exercises to help you BENCH MARK your fat loss - so you know that you are going in the right direction.

Don’t get me wrong - these exercises wont GET YOU to your fat loss. But we have seen many people who HAVE been able to do these at a high quality, have the best progress in their fat loss journey.

Can’t do any of them?

Don’t worry - we will even show you how to get there!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

I’ve made a lot of mistakes when training.

Its what happens after you've been doing this for 11 years (to date!)

I don’t want you to learn the hard way, from all the time wasted and pain felt from what I’ve done.

But a mistake is only a mistake if you don’t learn from it - and here’s what I’m going to do for you, I’m going to pass on my knowledge of my 5 mistakes I made and things I wish I did to let you know how to avoid it.

Number 2 is my favourite, but let me know - what's yours?

Want to make more progress in the gym? Implement and check out our FREE Momentum Method guide - https://bit.ly/30MRmy3

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Training hard, consistently and eating and gaining weight, but don’t know if you’re building muscle?

Just not 100% sure if you’re in the right direction?

We’ve got you!

If you’re all that above, and want to know why you aren’t seeing your muscle definition, or if your programme is ideal for your goal - we can help you answer your questions.

From how hard to push, to what to do with nutrition and what exercises to focus on!

We just want you to keep building, pushing and lifting weights AND your the people around you!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Want to get LEAN?

Lose belly fat and feel great?

Incase you missed it, Ching had his first bodybuilding competition where he was able to get to the best shape of his life.

How?

We helped him with his nutrition more than anything, focusing on what he was able to eat and still enjoy it!

Trust me, you don’t want to miss this - so get a pen, get some paper and get writing!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

I’ve been training people for 10 years.

I’ve seen what people can do, and with each success - comes along with what they do.

So what makes them so special?

I’ve summed them up for you in 5 simple steps - stay around for number 3 which is the most important one.

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Earlier this week, I asked the question - if you lost 1kg per week, how many weeks would it take for you to reach your goal weight?

I had a massive amount of responses, so I wanted to help the people with this.

With this podcast I created, I’ve got 3 things that you can do to lose weight in a timely manner.

My absolute favourite, is number 3 and I think it is absolutely true (I mean, all of them are.. Aren't they?)

Stick to the end to get the BONUS tips too!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Are you going through waves of high motivation but end up back to your old habits?

You want to be able to achieve it, but something just keeps pull you back?

Motivation gets you started; but discipline keeps you going.

That’s just a cheesy saying that has no information to give you, but I’m about to share with you 3 easy tips on what can actually help you.

We just want you to keep building, pushing and lifting weights AND the people around you!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Today’s society is difficult.

Why?

The truth? It’s so hard to NOT compare yourself to the unrealistic realities of the world - especially for females in today's society.

I had a follower DM me about their goals to lose weight and find consistency in their training.

I wanted to help but I always want to say this first, “Don’t compare yourself to others” and to be seek happiness in what your body CAN do is, as opposed to what it should LOOK like.

Today I’m going through this follower's goal to increase strength, muscle and the dilemma of what people really mean when they talk about “weight loss”.

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Not a bodybuilder or want to be an athlete, but just want to just be “Fit & Healthy?”

Being Fit & Healthy is a LIE.

But here’s why - there is no definite way of ACTUALLY proving you are fit and healthy.

What I want to show you is the 4 methods that CAN measure your fitness and your health.

We are here to show you how to start measuring, managing and putting you in the right direction.

We’re here to help you avoid running on the eternal wheel of what feels like failure and disappointment, because we need YOU to recognise what you are doing good in, and avoid the hamster/wheel effect.

Check it out!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

Training hard, consistently and eating and gaining weight, but don’t know if you’re building muscle?

Just not 100% sure if you’re in the right direction?

We’ve got you!

If you’re all that above, and want to know why you aren’t seeing your muscle definition, or if your programme is ideal for your goal - we can help you answer your questions.

From how hard to push, to what to do with nutrition and what exercises to focus on!

We just want you to keep building, pushing and lifting weights AND your the people around you!

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected:

I hear this ALL THE TIME:

“How do you keep exercising?”

“I want to one day wake up and just want to exercise.”

“I keep starting to exercise, then I forget about it next week.”

I actually got asked this question from a client, and I had to break it down to the 3 simple reasons why it happens, and how to avoid it from happening.

Listen to me, implement fast and let me know - does it work for you?

I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey

Here are ways you can keep connected: