Improve Overall Health and Keep Chronic Health Issues at Bay with
Getting into the habit of regular exercise takes more than pushing your
limits physically once or twice; more importantly, it requires mental commitment and toughness.
It’s time to give yourself a chance to build some solid lifelong habits
and invest in your overall health. But fear not, TSquared Lab has a proven record in helping clients manage
chronic health issues and improve all health markers that you care about.
Studies have shown that when you exercise vigorously, your body releases
endorphins into your bloodstreams. Endorphin is known as a happiness hormone, and can be
accompanied by a positive and energising outlook on life.
That is also why a lot of the world’s CEOs and leaders start their day with a
thirty-minute workout. It fills them with energy and a sense of invincibility for whatever the day
Regular exercise has been shown to have many health benefits, for both your
and your mind.
Myths about exercise
I have to do intense exercise in order to be in good health. There are many forms of exercise you
participate in, depending on your preference. They all come packed with different benefits for your
Weight training will make me look muscular.
Only if you want to look that way! Moderate weight training is a great way to strengthen and tone
muscles while improving your overall health.
I have old injuries so I shouldn’t exercise too much.
First of all, exercise helps strengthen the muscles around the injured area, so you are less likely
to sustain the same injury again in the future. Second, workout-related injuries are often due to
the wrong posture. So make sure you have a professional nearby guiding you when you are doing
I can eat whatever I want if I exercise enough.
Diet is a huge part of your overall health. Regardless if you are exercising a lot or not, you
should make sure you are taking in healthy food and the right nutrients.
I’m too old to do any strength training.
It’s never too late to start! There are a lot of people who only get into weight training later in
life, with the goal to strengthen muscles and prevent chronic diseases.
Health benefits of regular exercise
Simply going for regular walks reduces the risk of heart attack or
stroke by 31%. Being active for 11 minutes a day after the age of 40 can add 1.8 years to your
Strength training can improve muscle strength and endurance, slowing
down muscle decline and providing stability to the joints.
Regular exercise can help improve your heart health. For people with
high blood pressure, exercise can lower their risk of strokes.
Strength training and aerobic exercise both help to lower insulin
resistance. People with diabetes who exercise two hours a week are less likely to die of heart
disease than their sedentary counterparts.
Guided strength training by a professional is shown to help people with
backache or a slipped disc build stronger back muscles and lessen their chances of a relapse.
Exercise increases strength and flexibility, reduces joint pain, and
helps combat fatigue.
While cancer weakens the immune system, a single bout of exercise
produces a flood of defender immune cells.
Exercise is known to improve brain health, delaying or slowing down
Exercise spurs the release of proteins called neurotrophic or growth
factors, which cause nerve cells to grow and make new connections. As a result of improved
connections in your hippocampus, you are likely to feel better.
People who engage in 30 minutes of exercise tend to have better sleep
quality that particular night.
Exercise plays an important role in maintaining a healthy weight and
Exercise can improve your life expectancy. Studies suggest that 30
minutes of exercise on most days can reduce the risk of premature death by up to 70 percent.
How can we help you?
We understand your history We start by getting to know your body and its history. Did you sustain any injuries before?
How’s your diet like for the last few years? How active are you? Do you have any history of
diseases running in your family?
With all these questions answered, we want to understand your fitness goal and how quickly you’d
like to achieve it. From there we will design a program that is personalised for just you.
We track everything
It is important that you can visualise your progress, so we aim to track everything on your fitness
journey, from weight, measurements, muscle mass, fat percentage, to more.
Our coaches also check in on you constantly to make sure you are eating right and getting enough
sleep, as the things you do outside of gym are as important for attaining your goal.
Tweak your diet
To maximise your results from the gym, you must augment your training with the right diet. Eating
the wrong types of food can be detrimental to your fitness goals.
Depending on your objective, you need to consume either more or less calories. But not all calories
are the same. We will teach you the science of a balanced meal and macronutrients.
A holistic and sustainable transformation program
We can help you improve your overall health with our unique, multi-faceted approach targeting
different areas in your body. Combining strength training, nutritious meals, recovery sessions, and
mindfulness training, our transformation program sets you on a healthy and sustainable journey to
achieving lifelong health.
Start your transformation journey with us today...
One takeaway Joan took from the Pandemic was to concentrate on herself and her health, and that
nothing is important than a healthy lifestyle.
Achieve incredible results, like this. With her personal trainers’ guidance, Joan worked around her
busy schedule to train and learn the right nutrition strategies helping her reach this result.
She’s never felt and looked so good. Now her colleagues visit TSquared Lab and ask us "what you
have done with Joan, she has transformed so much".
It is amazing what consistency and
accountability can achieve when
combined with science-based principles
At one point, Francko was incredibly skinny, but then gained a lot of
weight. The trainer then sculpted and conditioned his body to where it is now. Being able to
deadlift 140kg was his proudest moment. His biggest takeaway was the techniques and being pushed by
his trainer to the next level mentally and physically. Something he wasn’t able to do solo.
Francko says and we quote "With Haikal's motivation and guidance, I
achieved 140kg deadlift. After achieving something like that I realized that there is no limit to
what you can do, as long as you have the right person and the right gym to be able to make you
actually achieve your dreams"