Eugene, 31, martial arts gym owner
90kgto75kg
Body weight, week 0 to week 40
“Fred has helped me rediscover my energy, strength and mobility. I practise Muay Thai so this has translated to stronger, longer and better sessions in the ring as well.”
Restorative Strength · the 12-week programme · Outram Park
Your body is a book you've been writing without noticing.
Strength that fixes what sitting broke. Twelve weeks, twice a week, measured.
Free 60-minute Baseline. Movement assessment, body composition scan, one page you keep.
Four steps: Baseline, Align, Strengthen, Extend.
In twelve weeks:
- The four lifts, learned properly
- A plan built around what your body tolerates
- Your numbers at weeks 0, 6 and 12
01 · Is this you?
Do you want to move well and look good, but find yourself stuck with…
- A back, neck or hips that ache after a day at the desk
- Weight that has crept up since your twenties and won't shift with cardio alone
- Gym visits that start and stop: a class here, a package there, nothing that stuck
- Machines and the treadmill only, because the free-weight area feels like someone else's room
- No idea if you're doing it right, or whether it's even safe
- Low energy by mid-afternoon, and sleep that doesn't fix it
02 · Your first session
Your first session here
The free-weight area feels like someone else's room. Here's how the first hour actually goes.
- Cueing is verbal. Hands-on only if you'd prefer it.
- Film your own sets whenever you want.
- First sessions off-peak, in the quiet corner.
- Same slot, same place, every week.
- If you'd rather train with a woman, say so on the call.
Construct Fitness, 325 New Bridge Road #03-00. Two minutes from Outram Park MRT, Exit 4. Before day one I'll message you the way in: the door, the lift, where we'll stand.
03 · Book
Book your Baseline
Sixty minutes, free. Movement assessment, body composition scan, one page you keep.
Book on WhatsApp
I'll message you within the hour to set a time. We'll speak for twenty minutes first. Prefer to talk? +65 8389 0446.
Not sure I'm the right trainer for you? That's what the Baseline is for. It's free, and the page is yours whether or not you continue.
or leave your number and I'll message you first
Got it.
I'll message you on WhatsApp within the hour, 8am–9pm.
Outside those hours, after 8am. Or open WhatsApp now.
- Places I take a maximum of 10 clients. If I'm full, I'll tell you when the next slot opens.
- Where Construct Fitness, 325 New Bridge Road #03-00. Outram Park MRT, Exit 4.
- When 8am–9pm. Two fixed slots a week.
04 · The method
How Restorative Strength works
A brief look at how your plan gets built. Four steps, twelve weeks: your BASE.
B/ Baseline
Sixty minutes, free. How you move, your body composition, your strength. One page, yours to keep.
A/ Align
Posture and the four lifts, from an empty bar. Nothing is loaded until the movement is clean.
S/ Strengthen
Loads go up when the reps are clean, not on a schedule. That's where the muscle comes from.
E/ Extend
Week 12 against your Baseline: strength, body composition, how you move. Then it carries on, in the gym and out of it.
05 · Why it works
Restorative Strength. Move well while looking good.
Build the body. Protect the joints. Measure both.
Build
- Muscle where it changes a silhouette: back, shoulders, glutes, legs
- Body composition at your Baseline and week 12, measured, not guessed
- The daily five for the food side
Both
- Strong to look at, strong to use
- Your numbers at weeks 0, 6 and 12
- Strength that carries out of the gym
Protect
- Posture that holds at a desk
- Joints loaded only when the movement is clean
- A hinge and a squat you can trust
Strength is the one thing that keeps paying.
Book your Baseline06 · What you've been told
Five things you've heard, and what I'd say
"Stick to the machines until you know what you're doing."
Machines are fine. But nobody learns a squat on one. Week one is an empty bar, with me next to it.
"Just do more cardio."
Cardio is good for you. It isn't strength. Two coached lifting sessions a week is enough to get stronger; the WHO's activity guidelines ask adults for muscle-strengthening work on two or more days a week.
"Lifting makes you bulky."
At this dose, strength comes before size. Shape comes from muscle in the right places and from the food side, which the daily five tracks.
"No pain, no gain."
Soreness isn't the goal and neither is failure. Weights go up when the reps are clean, and we stop short of grinding.
"Stretch more, eat less, train harder."
If that worked you wouldn't be here. First we find out where you are, then we change one thing at a time and measure it.
Words you'll hear: the four lifts (squat, hinge, press, row) · hinge (bending at the hips, back flat) · clean reps (the movement looks the same on the last rep as the first) · RPE (how hard a set felt, out of ten) · the daily five (weight, a meal photo, sleep, energy, five minutes).
07 · What you get
What you'll take away
The four lifts
Squat, hinge, press, row. Learned properly.
Movement quality
How you move, screened at your Baseline and checked again at weeks 6 and 12.
Your numbers
Strength, body composition, how you move. Weeks 0, 6 and 12. One page each time.
The plan, in the app
Me on the other end. It keeps going past week twelve.
The daily five
Five minutes a day: weigh in, photo a meal, log your sleep and energy. In the app, so the plan changes on what actually happened, not on what the calendar says.
08 · Measured
Measured, not promised
Where each client started, where they are now, in their own words.
Claire, 39, real estate agent
33%to23%
Body fat
“Fred made me feel very comfortable in the gym, allowing me to focus on the programme. Under his guidance I saw my overall strength improve, and I achieved a toned, fitter body as well.”
Victor, 54, business owner
27%to17%
Body fat
“He is well versed in different techniques on the use of machines and free weights. He gives good advice on diet and daily workouts to achieve targets within a reasonable time frame.”
Shared with each client's written consent. Results vary.
09 · Your trainer
My background
Fred
NSCA-CPT · CPR/AED · Sport Singapore NREP
PHNX is short for Phoenix, the bird that burns down and comes back every few hundred years. The name came from my own trial by fire: burning old habits and forging new ones in the gym. I'm here to help you walk the same path.
- One gym, one fixed slot, one coach
- NSCA-certified: I wanted to know why things work, not just that they do
- I built the app my clients train on
10 · Questions
What people ask first
I've never touched a barbell.
Week one is an empty bar. Nothing is loaded until the movement is clean.
I sit all day and my back is stiff. Is lifting a good idea?
That's what the Baseline is for. We screen how you move first, load only what's clean, and if anything hurts we stop and refer you to a physio.
“I have learnt a lot from him about maintaining good posture while working with weights.”Victor, 54, business owner
Everyone will be watching me.
Almost nobody is. First sessions off-peak, in the quiet corner. You'll know where you'll stand before you arrive.
“Fred made me feel very comfortable in the gym, allowing me to focus on the programme.”Claire, 39, real estate agent
I'd rather not be corrected hands-on.
Then you won't be. Cueing is verbal by default. You can film your own sets. If you'd rather train with a woman, say so on the call.
Won't lifting make me bulky?
At this dose, strength comes before size. Shape comes from muscle in the right places and from the food side. Twelve weeks makes you stronger and steadier.
What does it cost?
The 12-week programme is S$120 a session: 24 sessions, twice a week, at Construct Fitness, Outram Park. Results vary.