In-Person Training

How You Can Eat Your Favourite Food While Smashing Your Weight Loss Goals All Year Round.

Achieve your desired weight target and improve your dietary regime without sacrificing energy and performance. Get the breakthroughs you deserve from an expert coach to elite athletes and busy professionals.

An in-person training program by James Yeo, Dip.ISSN, Pn2, SENr

Are you feeling hungry all the time even though you just ate?

Have you been trying all sorts of diets and exercise, hoping that you will actually start losing weight but you don’t see any weight loss results?

Do you find yourself often overcompensating during meals due to eating too little earlier in the day or not eating when you are actually really hungry?

What if, there is a way for you to lose weight safely and mindfully — without spending all the time, money and effort on fads, advices from well-intended sources.

It’s Not Your Fault And Help Is On The Way

Meet Matthew, a senior analyst who wanted to lose weight, look confident and win in life.

He lost a total of 20kg and also finished his first 10km run.

“I often share the deep things of the heart with James, and he will always empathize with me while giving me the advice I needed to hear. This is because he knows exactly how I feel when I was fat.

“He has been there and worked his ass off to slim down.”

“Overall, not only is James a good nutrition coach and trainer, but also a great friend. If you are looking to make changes in your physique, James is your man.”

Matthew did it and so can you.

He recognized that nutrition was the key to success. The reason is simple: You can’t perform well if you are carrying around extra weight.

You need to do what Matthew did…

In-Person Training

Unleashing Your Secret Weapon: Nutrition

I’m sports nutritionist James Yeo with good news.

You CAN smash your weight loss goals while eating your favorite foods and improving at running, triathlons, or pretty much any sport.
(One of my clients is a horseback rider!)

You CAN say goodbye to yo-yo dieting and switching between paleo, and Intermittent fasting, and Atkins, and the latest thing you saw on Instagram.

You CAN have a normal social life, and even eat the “bad” food everyone warns you about.

There is no need to give up eating from hawker stalls, or pizza, burgers, and beer. I like beer, too! Along with “bad” foods like chicken rice, dry-aged wagyu beef and Korean BBQ.

And there’s more. I spent the first 20 years of my life as fat kid. My struggles included:

  • Being told I’m fat (that’s for sure)
  • Not being able to wear my favourite clothes
  • Low confidence and self-esteem
  • Being continuously picked on as the “target” of the class

Later, I had low energy at work and couldn’t run.

So, you see… I’m a lot like you.  Sure, you’ve tried a bunch of stuff in the past.

But be honest. How well has that worked? Did the weight stay off?

In-Person Training

 

Do you find yourself often overcompensating during meals due to eating too little earlier in the day or not eating when you are actually really hungry?

An expert coach with a proven track record of success is what you really need to get to the next level.

My clients include not just high-level athletes but also busy working adults looking to get back in shape. I have a Bachelor of Sports & Exercise (Distinction) from Edinburgh Napier University. I am also a Level 2 Coach through Precision Nutrition and am a certified Sports Nutritionist through the International Society of Sports Nutrition.

I have had the privilege to be an invited guest speaker at the Expro Fitness Convention and for Adidas Runners and Fitness First. I have even conducted train-the-trainer workshops with TripleFit, Virgin Active, and others.

But don’t just take my word for it. Ask Serena Teoh, a marathon runner who qualified to represent Singapore at the South East Asian Games but needed to up her nutrition game to get an edge on the competition.

“I do not feel restricted in my diet at all. James educates me on the types of supplements and fuel I should be taking.”

“He is very accommodating and
integrates nutrition into my lifestyle in an easy and stress-free way.”

My clients include not just high-level athletes but also busy working adults looking to get back in shape. I have a Bachelor of Sports & Exercise (Dietician) from Edinburgh Napier University. I am also a Level 2 Coach through Precision Nutrition and am a certified Sports Nutritionist through the International Society of Sports Nutrition.

I have had the privilege to be an invited guest speaker at the Expro Fitness Convention and for Adidas Runners and Fitness First. I have even conducted train-the-trainer workshops with TripleFit, Virgin Active, and others.

I’ll Meet You Where You Are To Hand-Craft A Custom Plan That REALLY Works

Weird, fad diets never succeed for long. Sure, you may lose a few pounds. But only temporarily. After all, who wants to eat like a crazy person forever? Why let food take over your life? Food should be a pleasure, not an obsession.

Tasteless, bland, boring food is no fun. Who wants to eat chicken and broccoli with no sauce or flavor forever? Eating like this is too restrictive and unsustainable.

You know what happens next:

You’ll get bored and go back to eating too much of the wrong things.

The secret to success is really no secret at all.

Eat your favourite foods mindfully to build good habits and a healthy relationship with food. 

Say Goodbye To “Nutrition Noise”

You know what I’m talking about: all the confusing and contradictory information you find every time you open a magazine, do a web search, or waste time on social media.

Things like this don’t help at all.

In-Person Training

There’s a better way: the four laws of success.

Law #1: Burn More Calories Than You Consume

The fancy way of saying is: “eat in a calorie deficit.”  All it means is that the total amount of food you consume must be less than the total amount of energy you expend.

People can get very hung up on the quality and type of food they eat, along with when they eat it. And these things do matter. But it’s important to keep the big picture in mind.

What matters most is how many calories you are eating. We’ll work together to determine what’s right for you. 

Law #2: Do The Right Training In The Right Way

Before fine-tuning nutrition, make sure you are training smart. Every training session needs to have a purpose. Clocking distance, while important, isn’t enough. Here are some of the things you should include in your plan.

Resistance Training: Adding resistance exercises like squats and lunges can improve the condition of your legs, allowing you to run longer and faster. A well-conditioned leg can also reduce your chances of strains and sprains when sudden movements happen on the road, reducing your potential for injury.

Speed Training (Fartlek, High Speed): Along with strength training, speed runs helps you to improve your pace, so you can handle your distances at a higher pace.

Heart Rate Training: This helps with pacing yourself. You’ll be able to run further without running out of steam.

Rest Day: While training is important, so is recovery. The last thing you want is to overtrain. You’ll end up fatigued, sore. And at risk of injury. That can lead to a downward spiral in which you lose motivation and the willingness to train.

A sample training week would look like this:

Sunday: Active Recovery
Monday: Speed Training (Short Distance)
Tuesday: Resistance Training
Wednesday: Medium Distance Run
Thursday: Resistance Training
Friday: Rest
Saturday: Long Distance Run

Law #3: Eat Big Meals and Carbs At The Right Time

In performance nutrition, Carbs are king. This means that the fastest way to ensure that you will see improvements in your performance is to eat carbs for energy throughout your training.

The reason is simple.  Scientifically speaking, the body processes carbohydrates into an energy source the fastest and depends on them during high-intensity activities. If you have not been able to push through for your training sessions, a lack of carbohydrates is probably why. 

We’ll plan your nutrition around your training in your custom program.

Law #4: Spread Your Protein Across The Day To Maximize Recovery

Recovery is paramount to most athletes, runners included. Adding protein into our diet will help ensure that we can recover faster and therefore head back to the road as soon as possible. How much and when to eat protein will be an important part of your plan.

But The Most Important Thing Is To Have Fun Along The Way

Balancing nutrition, training and “real life” can be tough. So before adding any other activities to your schedule, block out time for training, shopping, and bulk cooking. Make these non-negotiable to ensure they really happen.

Execution is everything and consistency is key. But don’t go crazy and become overly rigid. Recognize that life happens. Forgive yourself for occasional mistakes or imperfection. Try to hit your training and nutrition goals 80% to 90% of the time.

Enter Custom In-Person Nutrition Consultation

The moment you decide to work with me, you’ve already won half the battle. I will help you solve your problems by optimizing your nutrition for training and for life. You’ll get better at everything.

This isn’t just a “one size fits all” approach. I’ll take the time to understand you and your goals.

You’ll receive a personal plan, hand-crafted just for you that will be updated regularly. We’ll stay in touch in-person (if you live in Singapore), via phone, and via app. You’ll get weekly feedback and monthly consultations to ensure you’re staying on track to lose the weight you want and keep it off forever.

It’s all based on developing healthy habits that will last a lifetime.

We’ll build personalized shopping list and meal templates so you get the results you want while eating the foods you love. 

Access to your Recipe Directory means you’ll have tons of simple and practical ideas that get the job done while impressing friends and family.

And the most important ingredient of all is coaching. You will be guided every step of the way and held accountable, but also be taken care of even when you encounter problems.

Result? The weight will come off and stay off, as you performance improves.

What to Expect In Your Initial In-Person Nutrition Consultation

All clients will start with an initial nutritional consultation to help us set the tone to understand where you are and what you need to do to get to where you want to be.

In the 60 minutes initial nutrition consultation session, we will be covering:

A 4-way body composition measurement
(Harpenden Skinfold Measurement, Girth Measurement, Total Bodyweight and Photos)

You cannot manage what you do not measure. Machine-based body measurements cannot be accurate when they are not properly calibrated. Therefore, we use a 4-way measurement to get a precise measurement and a better sense of your body composition.

Nutrition education based on your fitness goal

We don’t just want to help you get to the what, but also the why. Because nutrition education is key to the longevity of your fitness goal, I will educate, equip and empower you with the nutritional knowledge that is personalized to your specific needs.

A nutrition, exercise and lifestyle consultation

We cannot deal with nutrition without looking at your exercise and lifestyle. Therefore, we quantify all received data together to give you a bigger picture. This allows us to troubleshoot where the issue is and work on solving the problem directly.

An Action Plan to help you smash your fitness goals immediately

By understanding the above data, we will finally be able to create an action plan to help you hit your goals at once. Using the different tools in my fitness and nutrition toolbox, I will tell you exactly what you can do right now to help you see an immediate improvement in your results.

james work 1
Body composition measurement to know where you are starting at right now.

Who is this Nutrition Consultation made for?

This nutrition consultation is for you who is:

  • A busy working adult who wants to see measurable change in your weight or performance in the next 4 weeks
  • Always feeling very hungry throughout the day and want to enjoy a non-restrictive way of eating
  • The hard worker in the gym who is tired of all the nutritional “noise” and wants to get results based on science and evidence
  • A performance athlete who has been working hard and is ready to go to the next level through proper nutrition programming

Are ready to start working with me in the next 30 days and able to commit to making positive changes with proven and sustainable sports nutrition?

Best of All: Nothing is Forbidden

Do you like beer or chocolate? Definitely possible!

Because nothing is off-limits.

It’s a matter of making informed choices, even when you eat out or find yourself in difficult social situations.

Just ask Cheryl. In the final week of preparing for her Olympic weightlifting competition, Cheryl had to drop her weight by 1kg.

But there was a problem. That kilo just didn’t seem to want to come off. Does this sound familiar,  even if you’re not a competitive athlete?

But we came up with a plan that worked for Cheryl. She lost the weight without compromising her performance. Not only did Cheryl managed to finish her competition, she also managed to bag her first gold!

“Thanks for helping me in my last minute weight cut, especially that last stubborn and annoying 1kg.”

In-Person Training

And Now, It’s Up To You

You could try doing all this on your own, but be honest.

How well has that worked in the past? We both know the answer to that.

Expert coaching makes all the difference in taking the pounds off and, more importantly, keeping the weight off forever.

Let’s hop on a free 30-minute consultation call (or an in-person meeting if you live in Singapore)  to discuss the next steps…how we can you use the ideas above to lose weight and get stronger in a custom program I’ll handcraft just for you.

Book an Appointment with James Today

Are you ready to get serious and start smashing your fitness goals in the next 30 days? Get started by completing the questionnaire and order below. We will contact you within a working day or two to confirm your appointment.

Get your risk-free nutritional consultation in just two steps.

Billing details

Your order

Product Total
Weight Loss, Initial Consultation  × 1 $150.00
Subtotal $150.00
Total $150.00
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    Full payment to be made payable to Yeo Yi Quan, 129-27516-2 (POSB Savings).

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