Juliana Jumali, Professional
Lost 0.6kg and 11.5cm and changed sleeping, breakfasts and increased exercise habits in 15 weeks
Age: 28 years old
Juliana was a 1-Habit Nutrition Online Coaching Client
“My weight has always fluctuated because I have always dieted but never committed to changing my lifestyle. I’m stuck in a cycle of under eating and ended up gaining weight.
I started out joining 15PAW Coaching Program for 15 weeks where I decided to make some changes to myself, although at the same time I had those doubts in my mind saying that I can’t…it’s not possible. But I was wrong. I can change and I can have it!
I started out in changing my sleeping patterns before going into my nutrition and exercise regime. This journey has been hard. Coming from a night shift worker, I admit there were times I struggle, and I really mean struggle, to adapt to these changes and not to binge eat or just lie on the bed thinking about how tired and frustrated I am. As time goes by, I began to learn how to eat healthily and what are the exercises we can try on.
Honestly, it wasn’t easy, but determination and patience has gotten me this far. Not just diet, but a lifestyle change too. I’ve learned that we should give ourselves a chance no matter what, and trust our body more than just hearing negative remarks from others. Stick to our goals despite any things that came in between. I may not have a full support from my friends, but everytime I fail, I always asked myself, “why do I even start out if all I want is to give up now?” Another way to gain some motivation to myself is to have a talk to my coach and those who are going through this journey like me. Determination, support and patience is the key.
I’m proud to say that I may not see any changes on my scale, but changes in inches has made me smile wide enough. It was such a relieved to know that you can actually fit back to your old jeans and clothings! Besides that, I can’t believe that I actually start exercising and slowly seeing changes in my body as well. From then on, I told myself I wouldn’t want to stop right here even if it’s gonna take 7 mins of exercises at home!
But trust me if I say, I did went astray after those few weeks. I got frustrated over the fact that my weight is stagnant despite exercising alot. So, I blindly seek alternatives which was the meal replacement. I was told to try a 7 days trial but thank God that out of curiosity, I seeked advice from my coach. Well, it’s not wrong to consume shakes but the intention must be clear. There is no shortcuts in losing weight. “What do i get myself into?” I asked myself. So, I ditched that meal replacement way before I completed it and got myself back on track with my planned nutrition habits. I’m happy plus satisfied that I’ve seeked help earlier.
Honestly, I don’t find anything suprising about myself. I’m still in a midst of trying to achieve my fitness goals and showing others how exercising can make you lose weight too. These teaches me how to be patience, not only in achieving your desire weight but also cater to your daily journey as well. Most importantly, believe that you can do it!
If there is one thing I can do right now to improve myself further, I would really want to make fitness as a part of my routine. I want to continue doing this even after the program. I’ve the basics and all I need is a strict commitment. From there, I believe I will be more positive facing the journey independently in the future.”
Diana Ho, Banker
Lost 18kg, ran a 10km and participated in a fitness modelling competition in two years
Age: 52 years old
“Through Aqilah’s wonderful guidance and together with a good mix of cardio fitness, weight training and nutrition programs, my body started to change and show results. Aqilah made me understand weight training which leads to increased performance as I progress in the program. She also made me keep a food diary which made me more conscious of eating healthy and making healthier choices without much change to my lifestyle.
Learning to eat well and exercise is the only solution to long-term weight loss. After spending most of my adult life overweight and out of shape, I made the right decision choosing Aqilah as my trainer and coach. I seriously couldn’t have done it without her.
I strongly recommend Aqilah to anyone looking for a dedicated and effective personal trainer. With Aqilah, you can be assure that you will achieve maximum benefits from your efforts.”
Lost 3.9kg and 19.6cm and changed breakfast, dinner and increased exercise habits in 15 weeks
Age: 28 years old
Nabilah was a 1-Habit Nutrition Online Coaching Client
“My battle with obesity started as an undergraduate in 2008. Poor eating habits and handling stress with food and binge eating left me a whopping 30 kilos overweight. I felt lousy and sluggish all the time. Between then and 4th April 2015, I tried all sorts of things to get the excess weight off. I tried dieting, meal replacement shakes, slimming pills, detox and starvation (I am not sure what possessed me into thinking that starving could possibly work.)
I knew I had to resort to the ‘old-fashioned’ and painful way of exercise and proper nutrition. In September 2014, I exercised regularly and ate cleanly ALL the time. Even though I hated a lot of the clean meals I was eating (they were absolutely bland and unappetizing), I inspired strength and perseverance from many #fitspo Instagram accounts. I was on fire.
8 weeks into my new regime, I lost about 6 kilos of fat. I felt like I made a breakthrough. I thought, “This is it; I’ll never turn back ever again.” But I was wrong.
In November 2014 I loss my dad, fell back to my old habits and turned to food for comfort. Nobody could take my hand in the way a cup of hot chocolate with marshmallows did. I ate all the weight I worked hard to loose and worse, packed on several more kilos. I realized that my lack of exercise and poor food choices were just the tip of the iceberg. I was in a dangerously unhealthy relationship with food. No amount of exercise or clean eating could get me to my goals if my relationship with food was unhealthy.
I reached out to Aqilah for help. I just needed somebody to be by my side.
Now that I had Aqilah as a coach, I mentally prepared myself for a list of “Nos” from her. I knew I was about to immerse myself in the ‘old-fashioned’ and painful way of exercising and eating clean, but now with somebody to push and support me. I could not wait to loose all the excess fat.
But instead I got a list of “Let’s”.
“Let’s eat a better breakfast by having more protein”.
“Let’s walk for 15 minutes a day”.
“Let’s drink more water”.
“Let’s have more vegetables for dinner”.
“You want to have your Mum’s teh tarik? You can! Let’s have it 3 times a week instead of having it every single day?”
I was initially upset that I couldn’t see fast results. 5 weeks into the programme, I lost only 0.5 kg. I was a little impatient because I didn’t want to fail again. But Aqilah told me to keep at it and to stick to the plan.
Though at the onset I was told that 15PAW operated on a habit-based system it took me a while to realize what was actually happening: I was mending my relationship with food and it was slowly but surely turning into a healthy one. Aqilah did not want me to go cold turkey because it would not have worked out for me. I was taking very small and unintimidating steps that would eventually lead me to my goal. I didn’t have to fear or eliminate food like ice cream or teh tarik from my system; I just had to be mindful and conscious when I was eating them and it is really okay (in fact emotionally, mentally and psychologically healthy) to have them once in a while.
I was over the moon when I heard that I could still have my mum’s cooking while being on this programme (How on earth does one run away from Mee Goreng, Nasi Lemak etc. while living in Singapore?). I absolutely loved food that was flavorful and tasty. Most of the time I had my mum’s dishes with a side of brown rice and more vegetables. I know I will eventually have to prepare my meals with whole and simple ingredients to hit my weight loss goals, but the difference between then and now is that I am willing to take my time and I know I must give myself space to develop better habits for my body. It did not take me a day or a month to put on the excess 30 kilos, so I can’t expect to loose the weight over a short period of time. I don’t have to starve myself, take meal replacement shakes, slimming pills or completely eliminate all ‘bad food’ from my diet. I just had to work towards creating better habits for myself.
While the road ahead of me is long and arduous, I’m blessed and thankful to have crossed paths with Aqilah and to have her with me every step of the way. It is truly amazing to have somebody who honours me, is compassionate, sincere and celebrates every small progress with me. Hers is the hand I reach out for and hold on to now instead of my mug of hot chocolate.”
Herman Hartoyo, Business Analyst
Lost 10kg of bodyfat and gained muscle in 3 months
Age: 27 years old
Herman was a Face-to-Face Strength & Nutrition Coaching Client
“After a long hiatus from any form of exercise, I just decided I need to get back in shape, with a trainer for once. One that will not just show me what to do, but impart knowledge to me. And most importantly, guide me to a healthy nutrition. And that’s just what Aqilah did.
Her extensive knowledge in physical training and nutrition proves valuable. I would always (and still will!) bombard her with tons of questions regarding fitness and nutrition, and she will always have the answers ready, even pointing me to sources where I could do my own read up.
Aqilah made me change my eating habit altogether. I prepare my own meals which I have never ever done before in my life!”
Haslina Ishak, Teacher
Lost 2.5kg and 21cm and changed breakfast, dinner and increased exercise habits in 15 weeks
Age: 35 years old
Haslina was a 1-Habit Nutrition Online Coaching Client
15 weeks seems long when I first signed up, I mean what 15 weeks?! But truth to be told, it was a short yet fruitful one. Let me share with you why.
That 15 weeks has made me learnt how to eat properly and eat alot. I used to have this perception I must not eat a lot to keep off the kilos but man, I was so wrong. I usually don’t eat at proper times and yet alone proper meals. We humans always pick the easiest way out when it comes to food and always wonder why my body is still like that! Aqilah taught me how to eat according to what my body needs and meal plans and meal preps are always important. Though at times I will slip and fall, she will somehow come back and give you a push and says “Come on it’s alright. Now let’s get back right on track ya.”
And most importantly what I’ve learned is consistency in habits. We must be consistent in changing one habit at a time.
If there’s one thing I’m proud of during the program is definitely about me adhering to meal plans given. And that means eating the same thing almost everyday for breakfast. For someone who actually just pick any random junk to eat, doing meal plans can be quite a feat. Another would be the small short workout given by Aqilah. It was as if it was catered to slow noobs in exercise for me. Easypeasy yet a lot of fats were crying after the workout.
I find myself wanting to exercise *not the hardcore ones though* almost everyday. It can be as short as 10mins esp during Ramadan but I still have and need the urge to do it.
If there is one thing I can/wanna do to improve myself would probably be eating better so I can keep the body fully nourished. And keep on doing the regime given. Its short and I would sweat buckets. and course, believing in my myself that I can do it!
Safia Hamzar, Secretary
Lost 10kg in three months
Age: 41 years old
“At 157cm tall, 39 years old and with 3 young children, I felt very unhealthy and was afraid I might end up with heart diseases etc. I have tried everything else, diets, slimming centres and spent so much money but with no results.
In three months, I lost 10kg doing both cardio and weight training and along the way she also taught me about eating right and how to discipline myself with temptations.”
Janet Ranola, Marketing Executive
Lost 10kg in six months
Age: 31 years old
“Aqilah’s holistic approach to personal fitness training ensured that I was able to make sustainable changes in my lifestyle to be able to achieve my main goal – to get my weight down to what is ideal. She makes it a point that you’re not only doing your workout regularly, but you’re eating healthy. I will always be grateful to her for changing my mindset when it comes to fitness and nutrition, and for helping me in every step of the way to achieve my goal to be as fit as I can.”
Janet Ranola, Singapore
“For the first time in my life, I went to the grocery store and READ the labels! I made some choices to keep some food in the house to add to my protein intake. There has been issues before, not knowing what to grab at the last minute, or skipping a meal altogether. I know what that does to me at night and I don’t want that binge eating anymore.
It was funny when I walked through the bakery/bread aisle and all I can visualise are bags and bags of sugar. I never had that happened before! That mental was so helpful, it came with the knowledge of educating myself on what the food represents and how it breaks down in the body.
Thank you for being such a good support. Because of you, I am at this new venture in my life. Thank you!”
Suzie Crudo, USA
Sylvia Nitsche, Police Officer
Lost 16cm and 7kg in 3 months
Age: 25 years old
Sylvia was a 1-Habit Nutrition Online Coaching Client
“Before I came across 15PAW by Coach Aqilah, I saw myself struggling between shift work fatigue, an already overweight me and unhealthy eating habits, I was at the peak of my weight record, and feeling totally uncomfortable about it, yet always giving up on tough exercising regimes which just didn’t work out eventually.
After my coaching sessions with Aqilah, I realised that I didn’t have good or resourceful knowledge on nutrition, I knew what was probably good and that fast food was bad, but I then realised that good food is not as simple as a healthy label on a packaging of a certain food item off the shelves in a supermarket. Aqilah taught me how to better understand food labels, how to make healthier choices and of course I found her sugar and fat lessons interesting and useful, it was straight forward and easy to understand. And through my very own honest experience pairing a healthy diet and exercise saw me achieving my beginning goals, I started to see myself getting into shape, people around me noticed it too! But ultimately without self discipline, trying at best to stay away from constant excuses and reasoning plus Aqilah’s constant reminders and encouragement I could not have shed 10kg, though I was under Aqilah’s guidance for slightly over 3 months, the satisfaction I harboured is indescribable, because you know you can achieve greater things when you put your heart and mind to it along with using the right tools and setting the right environment for yourself.
Indeed investing in nutrition coaching was never a regret, but an opportunity to lead a healthier life, have a more confident me and spread the message to others who feel like giving up, like they say, everything is impossible till it has been achieved, I would like to take this opportunity to extend my gratitude to Aqilah, for all the times she put up with my “time out” moments, for all the times I “slacked” in completing my nutrition diary (which she checks), for all the times she was ever so understanding, for all the times she never failed to ask how I was doing, were there any problems I was facing, and irregardless of my answer for all the encouragement and cheerfulness behind it all, it has been a lifestyle changing experience for me, which I truly hope to continue as a habit and pride to upkeep my health.”
Shirish Apte, Chairman
Lost weight and improved core strength in six months
Age: 60 years old
Shirish was a Face-to-Face Strength & Nutrition Coaching Client
Liyanah Kassim, Office Worker
Lost 19.5cm and 3.4kg in 3 months
Age: 26 years old
Liyanah was a 1-Habit Nutrition Online Coaching Client
“Before the coaching, I was someone who eats when she is bored, hates veggies and find exercise troublesome. I managed to stop binge eating cause I do not want to record down a lot of food. I am more willing to try different veggies and I even eat oats everyday! Now I make time for exercise. I have lost 3.4 kg without restricting too much on my diet. I still eat every meal. I managed to change quite a few habits during this 3 months and that is the biggest achievement so far.”
And here’s a little more about the principles we impart in nutrition, exercise and lifestyle…
“15PAW has taught me to eat well in this food-rich Singapore context by adopting their eating principles when choosing food. I learned to choose healthier food and in appropriate amount required for me and my lifestyle. 15PAW has also taught me how to exercise using what I have within my environment, both indoor and outdoor. I learned to move in new and effective ways to achieve my fitness goals.
With 15PAW, I have trained myself to be more disciplined and have more self-control with the support and encouragement of an awesome trainer and training mates! I love that I am more health-conscious and take responsibility for my own fitness and health :)”
“What is different about this program is its ability to empower the participants towards taking charge of their health. The weekly goals allowed me to keep my health and weight in check despite my busy schedule as I am able to do it at own time during the week. I don’t have to worry about other aspects as I know it has been well-planned by the team. Just because it is portal based does not mean that there is a lack of human touch as Aqilah sends in emails weekly and keeps me in check of my progress during the program!”
Fatin Suhaila, Singapore
“I was surprised to see Mee goreng as part of the meal plans prepared by 15PAW. I thought I was going to be eating salad and chicken breast every single day. For someone who loves food, 15PAW has definitely change my mindset towards eating. Nowadays I will take a step back to think before deciding on my meal. In addition to that the exercises design for my programme Beginner’s weight loss is easy to do and follow. Most importantly the things I’ve learned during the 15PAW can be applied for a lifetime. Invest in gold, invest in your health! Thank you 15PAW for this headstart!”
Zafirah Zainal, Singapore
Want to know more on how you can also be the change you want to be?
Start your journey today with the 1-Habit Nutrition Online Coaching Program. More details here.