Raihan

Job: Lab Technician
Height: 1.65m
Before Picture (19 Dec 2012): 75kg
After Picture (9 Jan 2014): 63kg, 24.8% Body Fat
Under Personal Trainer Quek's guidance and program, I managed to lose 12kg and am still losing weight steadily. Once I've reached my target weight of 60kg, my next goal would be to achieve a body fat of 20%. I would continue to train under PT Quek and I recommend his service to anyone who is keen and committed to achieve his or her fitness goals.
I started working when I was 19 years old and that's when my weight increases steadily over the years. By the time I reached 30, my weight topped at 82kg. That's a BMI of 30 - which is considered obese.
I've decided to do something about it and started dieting and doing exercises like playing badminton and doing zumba. I had no specific nutrition plan or a workout plan. I thought that as long as "Calories Out" is bigger than "Calories In", weight loss would be automatic. At first the weight dropped fast but a few months later, I was at a plateau. I wasn't able to reduce my weight to lesser than 75kg. I remained at a BMI of 27.5, which according to the Asian standard, I was still obese. This continued on for several months until I consulted a PT for advice.
I realised that my "dieting" is not considered dieting at all. Replacing a meal with a cup of bubble tea or frappucino is never a good idea. PT Quek taught me about proper nutrition and as long as you make good food choices with reasonable serving size, you will never go awry with your diet.
The exercises I used to do are considered too light to reduce weight. Plus the calories burned during exercise was cancelled off due to my habit of drinking one whole bottle of isotonic drink after the workout. PT Quek devised a workout schedule that is specific to my goals (losing weight) and gives me encouragement to persevere.
By end of 2013, my friends and colleagues noticed the changes in my body shape and I've been receiving endless compliments from them. The best part is PT Quek has instilled a healthy lifestyle in me and I'm now a fitness junkie who eats clean (well.. most of the time). Who knows... One day I'll be fitter than him.
Goh WS, 33
Job: Accounts
I had my trial session with trainer Quek after work at a gym near my office. Trainer Quek understood that I do not have so much time to hit the gym often. So he gave me some pointers and exercises that I could do at home as well. In the 1 hour session, he went through a full body workout which included core exercises. His instructions were clear and easy to understand and remember, and very helpful.
What I liked about his advice is that I don't need to visit a gym to be able to have a proper work-out. Even basic body weight exercises such as squats or push ups, if done properly, can provide a effective and efficient workout for our muscles. One particular advice which I find very useful is "It's not how many sets you do, but how you do it for each set".
I would definitely recommend him to my friends. Cheers!
I had my trial session with trainer Quek after work at a gym near my office. Trainer Quek understood that I do not have so much time to hit the gym often. So he gave me some pointers and exercises that I could do at home as well. In the 1 hour session, he went through a full body workout which included core exercises. His instructions were clear and easy to understand and remember, and very helpful.
What I liked about his advice is that I don't need to visit a gym to be able to have a proper work-out. Even basic body weight exercises such as squats or push ups, if done properly, can provide a effective and efficient workout for our muscles. One particular advice which I find very useful is "It's not how many sets you do, but how you do it for each set".
I would definitely recommend him to my friends. Cheers!
Nirmal, 18
International school student
Pre-NS enlistee
As an NS pre-enlistee, my IPPT was scheduled in about 4 weeks time. As I had just finished exams, I wasn't in very good shape to pass the test but this was important as I wanted to avoid serving an extra 8 weeks of BMT.
However, thanks to PT Quek, I was able to recover my fitness and successfully pass the test. From a score of 30 points, I had improved greatly to an official award of 65 points after 4 weeks of intense training from PT Quek.
He came up with a structured and progressive gym program for me that was both accurate in strengthening the stations that I was good at as well as improving the stations that I was weak at. All of this was also achieved within a tight time schedule that he had put together.
However, thanks to PT Quek, I was able to recover my fitness and successfully pass the test. From a score of 30 points, I had improved greatly to an official award of 65 points after 4 weeks of intense training from PT Quek.
He came up with a structured and progressive gym program for me that was both accurate in strengthening the stations that I was good at as well as improving the stations that I was weak at. All of this was also achieved within a tight time schedule that he had put together.
As a pre-NS enlistee taking the IPPT, my fitness wasn’t that great to pass the IPPT. I had already failed my first test scoring an official 48 points (sit-ups-18 points, push-ups-9 points and 2.4km-21 points). I had only 1 week left to retake my IPPT. It was this situation that I was referred to PT Quek by one of my friend.
Within a week time (3 days to be exact), PT Quek came up with the extensive training plan that benefitted me in every station of the IPPT. I passed the test with a score of 62 points (sit-ups-20 points, push-up-18 points and 2.4km run-24 points).
His training is like a fundamental for my upcoming BMT training and I hope to increase my fitness to perform well in the army.
Within a week time (3 days to be exact), PT Quek came up with the extensive training plan that benefitted me in every station of the IPPT. I passed the test with a score of 62 points (sit-ups-20 points, push-up-18 points and 2.4km run-24 points).
His training is like a fundamental for my upcoming BMT training and I hope to increase my fitness to perform well in the army.
Suki, 30's
Full-time homemaker and mother
I lost 15.8 kg, 3.1% bodyfat and 79 cm in total body measurement within 3.5 months of personal training with Trainer Quek. I am happy and motivated with this result. And I am confident that I can achieve my target weight soon.
Being more confident with Mandarin, I am glad that Trainer Quek is able to use both English and Mandarin to conduct his lessons. I strongly recommend him to everyone who is looking for an effective and fun trainer!
Being more confident with Mandarin, I am glad that Trainer Quek is able to use both English and Mandarin to conduct his lessons. I strongly recommend him to everyone who is looking for an effective and fun trainer!
Yu Sheng, 40's
I lost more than 13 kg and 4% body fat since I started with Trainer Quek from late Nov'18 to Jun'19.
He explained his training methods, educated me on the proper knowledge on nutrition and exercise and encouraged me to to live a fit and healthy lifestyle instead of focusing on my weight. He cared about my well-being rather than focusing on results. He advised me not to use extreme dieting and exercising as it will be counter-productive and bad for my health in the long term.
If you want a sincere, responsible and effective trainer, I would recommend Trainer Quek.
He explained his training methods, educated me on the proper knowledge on nutrition and exercise and encouraged me to to live a fit and healthy lifestyle instead of focusing on my weight. He cared about my well-being rather than focusing on results. He advised me not to use extreme dieting and exercising as it will be counter-productive and bad for my health in the long term.
If you want a sincere, responsible and effective trainer, I would recommend Trainer Quek.