NURWANA
Coach Nurwana's approach is centered on working with clients' limitations, such as joint
restrictions or mobility issues, and finding ways to navigate around them effectively.
She emphasises the importance of pushing oneself within safe limits, acknowledging that
clients often underestimate their own capabilities.
She believes that mental barriers can significantly impact performance and that once
these barriers are overcome, individuals often discover their true strengths. Coach
Nurwana’s philosophy reflects TSquared Lab’s holistic and sustainable approach to
training, where mindset plays a crucial role in realising one's potential.
Coach Nurwana's approach is centered on working with clients' limitations, such as joint
restrictions or mobility issues, and finding ways to navigate around them effectively.
She emphasises the importance of pushing oneself within safe limits, acknowledging that
clients often underestimate their own capabilities.
She believes that mental barriers can significantly impact performance and that once
these barriers are overcome, individuals often discover their true strengths. Coach
Nurwana’s philosophy reflects TSquared Lab’s holistic and sustainable approach to
training, where mindset plays a crucial role in realising one's potential.
NURWANA
Personal Trainer
Coach Nurwana's approach is centered on working with clients' limitations, such as
joint restrictions or mobility issues, and finding ways to navigate around them effectively. She
emphasises the importance of pushing oneself within safe limits, acknowledging that clients often
underestimate their own capabilities.
She believes that mental barriers can significantly impact performance and that once these barriers
are overcome, individuals often discover their true strengths. Coach Nurwana’s philosophy reflects
TSquared Lab’s holistic and sustainable approach to training, where mindset plays a crucial role in
realising one's potential.
In the last 4 years of being a personal trainer, Coach Nurwana has been highly
attentive and supportive of her clients’, guiding them to achieve more than they
initially believed they could. Her clients’ feel reassured knowing that someone is
there to oversee their progress and provide informed answers to questions,
particularly those sparked by misinformation found online.
In the initial sessions, Coach Nurwana carefully assesses their current abilities, pushing them just enough to understand their starting point. Over the following weeks and months, she ensures to highlight the remarkable progress of her clients’ and this comparison often helps them realise what we at TSquared Lab believe that fitness is a lifelong journey, with long-term positive impacts on your future. Coach Nurwana’s approach with her clients is highly attentive and supportive, guiding them to achieve more than they initially believe they can. Many clients feel reassured knowing that someone is there to oversee their progress and provide informed answers to questions, particularly those sparked by misinformation found online.
In the initial sessions, she carefully assesses their current abilities, pushing them just enough to understand their starting point. Over the following weeks and months, she revisits these benchmarks, highlighting the remarkable progress and strength gained compared to where they first began. This comparison often helps clients realize that fitness is a lifelong journey, with long-term positive impacts on their future.
While many people seek quick fixes, true and sustainable results come from committing to a long-term approach, something we instill in each of our clients through consistent guidance and encouragement.
Balances empathy with a tough but fair approach, understanding that each client
comes with unique challenges, fears, and goals.
She listens intently, creating a safe space for clients to express their concerns while also holding them accountable for their fitness journey.
A methodical approach that ensures each session builds upon the last, progressively challenging clients to lift heavier, maintain better form, and achieve noticeable results.
Keep a record of the workouts for all the clients through our in-house Trainerize app and ensure to take weekly inbody measurements.
With a deep understanding of how diet impacts performance and body composition, she provides personalised advice that complements our training programs.
Building physical and mental strength through resistance training empowering
clients to push beyond their perceived limits. Her approach fosters strength
that translates to confidence in everyday life.
Ensuring safe training according to individual structure and anatomy minimising risk of injury while maximising training effectiveness.
Guiding clients to look and feel their best through holistic coaching style helping them achieve a balanced state where they look great and feel energised and confident.
Helping clients build new, sustainable habits that lead to significant long-term success. Through consistent guidance, clients learn to integrate these habits seamlessly into their daily routines.
Guiding on nutrition to maximise benefits helps clients’ understand the impact of food choices on their performance and physique.
Certified Personal trainer by the National Council of Strength and Fitness
(NCSF)
RTS Level 1 certification from RTS Global
Trained in First Aid and AED
During the 2023 team photoshoot at TSquared Lab, Coach Nurwana pushed her
body to the limit with minimal food, intense cardio, and lifting,
leading to fatigue and poor recovery, ending at 60kg and 18% body fat.
This year she focused on proper nutrition, measured every meal, reduced
cardio, and prioritised rest. With patience and discipline, she
maintained the same weight but dropped to 10% body fat, her lowest ever,
while preserving and gaining muscle.
Today Coach Nurwana is extremely proud of herself as this year marked a significant positive shift in her fitness journey. Two months post the 2024 team shoot, she is at 65kg and 15% body fat, eating at a calorie surplus with cleaner habits, occasional treats, and increased strength.
Wency Chay has been training with Coach Nurwana since August 2022 to build more strength for her diving trip. Now is in it to win it. She went from 36% body fat to 22% body fat and is now trying to build more muscles.
Irene Tay, a 60-year-old client has done her training in lighter weights on her own. With coach Nurwana, she's crossed a whole other dimension lifting safely and heavier than she ever thought she could. She moved from 3kg shoulder press to 8kg and 4kg chest presses to 9kgs with the training at TSquared Lab
Cara Lim used to be afraid of being sore in the gym. She tried it one time and never went again. She has high blood pressure, high cholesterol, and hypertension. Visually, she's changed a lot and her visceral fat went down from 14 to 9.
Miyako Nishimura, a mother of 2 came to TSquared Lab with no strength and now she's bench pressing 20kg. Lost a very significant amount of body fat and her body shows it all.
In the last 4 years of being a personal trainer, Coach Nurwana has been highly attentive and supportive of her clients’, guiding them to achieve more than they initially believed they could. Her clients’ feel reassured knowing that someone is there to oversee their progress and provide informed answers to questions, particularly those sparked by misinformation found online.
In the initial sessions, Coach Nurwana carefully assesses their current abilities, pushing them just enough to understand their starting point. Over the following weeks and months, she ensures to highlight the remarkable progress of her clients’ and this comparison often helps them realise what we at TSquared Lab believe that fitness is a lifelong journey, with long-term positive impacts on your future. Coach Nurwana’s approach with her clients is highly attentive and supportive, guiding them to achieve more than they initially believe they can. Many clients feel reassured knowing that someone is there to oversee their progress and provide informed answers to questions, particularly those sparked by misinformation found online.
In the initial sessions, she carefully assesses their current abilities, pushing them just enough to understand their starting point. Over the following weeks and months, she revisits these benchmarks, highlighting the remarkable progress and strength gained compared to where they first began. This comparison often helps clients realize that fitness is a lifelong journey, with long-term positive impacts on their future.
While many people seek quick fixes, true and sustainable results come from committing to a long-term approach, something we instill in each of our clients through consistent guidance and encouragement.
- Balances empathy with a tough but fair approach, understanding that each client comes with unique challenges, fears, and goals.
- She listens intently, creating a safe space for clients to express their concerns while also holding them accountable for their fitness journey.
- A methodical approach that ensures each session builds upon the last, progressively challenging clients to lift heavier, maintain better form, and achieve noticeable results.
- Keep a record of the workouts for all the clients through our in-house Trainerize app and ensure to take weekly inbody measurements.
- With a deep understanding of how diet impacts performance and body composition, she provides personalised advice that complements our training programs.
- Building physical and mental strength through resistance training empowering clients to push beyond their perceived limits. Her approach fosters strength that translates to confidence in everyday life.
- Ensuring safe training according to individual structure and anatomy minimising risk of injury while maximising training effectiveness.
- Guiding clients to look and feel their best through holistic coaching style helping them achieve a balanced state where they look great and feel energised and confident.
- Helping clients build new, sustainable habits that lead to significant long-term success. Through consistent guidance, clients learn to integrate these habits seamlessly into their daily routines.
- Guiding on nutrition to maximise benefits helps clients’ understand the impact of food choices on their performance and physique.
Certified Personal trainer by the National Council of Strength and Fitness (NCSF)
RTS Level 1 certification from RTS Global
Trained in First Aid and AED
During the 2023 team photoshoot at TSquared Lab, Coach Nurwana pushed her body to the limit with minimal food, intense cardio, and lifting, leading to fatigue and poor recovery, ending at 60kg and 18% body fat. This year she focused on proper nutrition, measured every meal, reduced cardio, and prioritised rest. With patience and discipline, she maintained the same weight but dropped to 10% body fat, her lowest ever, while preserving and gaining muscle.
Today Coach Nurwana is extremely proud of herself as this year marked a significant positive shift in her fitness journey. Two months post the 2024 team shoot, she is at 65kg and 15% body fat, eating at a calorie surplus with cleaner habits, occasional treats, and increased strength.
Wency Chay has been training with Coach Nurwana since August 2022 to build more strength for her diving trip. Now is in it to win it. She went from 36% body fat to 22% body fat and is now trying to build more muscles.
Irene Tay, a 60-year-old client has done her training in lighter weights on her own. With coach Nurwana, she's crossed a whole other dimension lifting safely and heavier than she ever thought she could. She moved from 3kg shoulder press to 8kg and 4kg chest presses to 9kgs with the training at TSquared Lab
Cara Lim used to be afraid of being sore in the gym. She tried it one time and never went again. She has high blood pressure, high cholesterol, and hypertension. Visually, she's changed a lot and her visceral fat went down from 14 to 9.
Miyako Nishimura, a mother of 2 came to TSquared Lab with no strength and now she's bench pressing 20kg. Lost a very significant amount of body fat and her body shows it all.
Be Moved By The Inspiring Transformations Of Our Clients
Achieve your goals, become your best self.
Irene
When I started out, my weight was 54 kgs, and right now it’s 47 kgs, and my body fat was 25% and now it has come down to 17%.
After struggling with her energy levels and body composition following menopause, Irene knew she needed a change. She joined TSquared Lab and, under the expert guidance of her trainer Nurwana, began a journey of gradual but powerful transformation. With a program tailored to her needs, focusing on proper form, progressive strength training, and balanced nutrition, Irene shed 7 kgs and reduced her body fat from 25% to 17%.
Irene says and we quote, "My body wasn’t what I wanted it to be. So I was sluggish and didn’t feel very energetic and I wanted to change all that and feel good again so that was one of my goals."
Miyako
Since starting the training program, I've lost 7kg of body weight & 8% body fat. Thanks to my coach Nurwana for her guidance & continuous push.
At 37, balancing a demanding career and motherhood, Miyako successfully transformed her body and mindset, losing 7 kg and 8% body fat.
Miyako says and we quote, "After the pregnancy, I was wearing size M but after joining the training program I think it went down to size XS so I had to change my entire wardrobe as the clothes that I had after the pregnancy were no longer used but it was a very refreshing change."
Sherine Lee
Nurwana has been an absolutely gem to work with! The statistics speak for themselves as I saw a significant improvement in my muscle mass, body fat %, aside from just feeling awesome! And all just within a couple of months ! Her holistic approach ensured I was well taken care of both within and outside the gym. I love how the diet she recommends (and monitors for me) includes food that is easily available and tastes good ! Very practical! I also appreciate her flexibility and being always available to consult. If you’re looking to get in shape fast, I’d highly recommend Nurwana!
Read moreAnny Lee
What a journey!
Came across TSquared Lab 3 months ago while searching for a fitness gym to get stronger and
fitter for my sport. The location was simply a plus point with cosy ambience, facilities and
good vibes.
Thanks to my coach Nurwana, I get to understand better that the right food intake before and
after a workout would make a difference. Nurwana has constantly share, advise and monitor on
my food intake, which is quite challenging at the start to planning my workout routine that
suits my needs. With Nurwana push and encouragement, I slowly get to lift heavier weights
that I never thought possible. With consistency and diligence, we saw the results we wanted.
I felt good and stronger!
Definitely recommend for those who wanted to kickstart their fitness journey.
Joce S
Nurwana is my PT with the gym and she has been extremely professional and knowledgeable. During the sessions, she pushes you to the limit while ensuring your safety. On non-training days, she goes the extra mile to ensure that you are eating right by providing a lot of information and tips, which helps me in choosing my food and maintaining my calories count. Also, would like to highlight that the gym is clean and equipments are well-maintain too!
Read moreCeline Teng
Wana is an outstanding personal trainer that I have met during my training with TSquared Lab. She is well-prepared for my sessions and have a deep understanding of various exercises, nutrition, and how to tailor workout to my specific needs. She always maintained a positive attitude throughout my training.
Read moreKalpana K
Really want to thank TSquared Lab. My first encounter was with consultant, Henry. He was not
pushy and explained the programme very clearly to me. Consequently, I was placed in the good
hands of my coach, Nurwana, who customised workouts to suit me and helped monitor my step
count, my meals and how I felt throughout the training sessions. I would like to thank Afshan
as well. She is always willing to share nutritional tips and checks on my wellbeing. The
facilities at both branches are top-notch (thanks to the staff for upkeeping the hygiene and
conducive environment). Not only did I gain knowledge and strength but training here has
boosted my self-confidence as well.
Would recommend TSquared Lab to anyone who is keen to seek guidance from experienced coaches
:)
Peishing NG
Beautiful & spacious gym - always a good time :) thanks Nurwana for training me ☺️ Facilities
are well equipped & maintained. Thanks for making my gym sessions so enjoyable!
Meal preps are delicious too!
Physiotherapist Nadz is very knowledgeable & experienced too! Always have a good stretch
after training.
Sharona Chang
AMAZING GYM, AMAZING WORKOUTS, and most importantly AMAZING TRAINER! Shout out to my PT, Nurwana. She is incredibly friendly and extremely qualified! She know how to push you to the limit in the best way possible with your workouts. Such a family vibe as soon as i walk through the doors – I highly recommend checking this gym. Every workouts are tough but fun and effective. You will not dissapoint! I lost 4kgs & 3% body fat in just 4 weeks. If you are looking for a fitness transformation programme, look no more. Come to TSquared Lab and ask for Nurwana!
Read more
Came across TSquared Lab 3 months ago while searching for a fitness gym to get stronger and fitter for my sport. The location was simply a plus point with cosy ambience, facilities and good vibes.
Thanks to my coach Nurwana, I get to understand better that the right food intake before and after a workout would make a difference. Nurwana has constantly share, advise and monitor on my food intake, which is quite challenging at the start to planning my workout routine that suits my needs. With Nurwana push and encouragement, I slowly get to lift heavier weights that I never thought possible. With consistency and diligence, we saw the results we wanted. I felt good and stronger!
Definitely recommend for those who wanted to kickstart their fitness journey.
Also, would like to highlight that the gym is clean and equipments are well-maintain too!
Would recommend TSquared Lab to anyone who is keen to seek guidance from experienced coaches :)
Meal preps are delicious too! Physiotherapist Nadz is very knowledgeable & experienced too! Always have a good stretch after training.
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TSquared Lab Blog
Empower yourself with valuable resources related to training, nutrition, and well-being along with expert advice from world’s leading personal trainers helping you to address your unique fitness and health goals.
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Losing weight can often feel like an uphill battle, even when you are putting in your best efforts. It’s frustrating, disheartening, demotivating, and sometimes downright confusing. You might be eating right, and exercising regularly, yet the scale refuses to budge.
How Many Days A Week Should You Train?
Consistency in training forms the bedrock of any successful fitness journey. It’s the steady rhythm of effort and dedication that leads individuals toward their goals. Amongst the myriad of considerations in crafting an effective training regimen or finding the right personal trainer, one question often looms large: How many days a week should you train?
Diet Exercise and Sleep – The Trifecta That Affects Your Mental Well-Being
Mental well-being is a complicated subject. Researching the topic for a while will net you countless opinions, tactics, and ancient Chinese secrets for how to elevate your well-being and lead a rich, fulfilling life.
The Sleep Solution: Science-Backed Strategies to Transform Your Nightly Rituals for Better Sleep
In a fast-paced world filled with demands and distractions, one cornerstone of well-being often takes a backseat – SLEEP.
Reps in Reserve RIR: The Perfect Muscle-Building Toolkit
Reps In Reserve (RIR) are the number of reps or repetitions you can accomplish before hitting a technical failure or before you miss a lift. And technical failure means that you cannot do another rep without proper form. Therefore, RIR is an effective tool to measure the intensity of your workout.
Time Under Tension: Meaning And Its Importance
During an exercise set, time under tension (TUT) means the amount of time a muscle is put under strain in a particular exercise. With UT workouts, each phase of the workout is extended, which results in longer workout sets.
What Are Partial Reps And What Is Their Importance?
When it comes to workouts, you need to consider various factors to create a workout plan. For example, to become stronger and how your training impacts your body. That is you need to choose the right exercise, and lift the right weight, do the right number of reps, complete the set, obtain the proper rest, etc.
How To Break Through Strength Plateaus
Have you ever found yourself stuck with your training? You’re hitting the gym consistently, putting in the effort, and doing your best, but you can’t seem to make progress toward your goals?
5 Fantastic Benefits You Get From Personal Training
With the steadily growing popularity of courses, group classes, and online coaching, personal training might seem like a lost art, but that is far from the truth.
The Best Rep Range to Build Muscle
Like most people interested in building muscle, you’ve probably asked others what the best repetition range is for the goal.
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Our Locations
991F Alexandra Rd, Singapore 119974
Nearest MRT: Labrador Park
Phone: +65 8891 8313
Phone: +65 6970 8510
Email: hello@tsquaredlab.com
OPENING HOURS
Monday: 6 am–9 pm
Tuesday: 6 am–9 pm
Wednesday: 6 am–9 pm
Thursday: 6 am–9 pm
Friday: 6 am–9 pm
Saturday: 6 am–4 pm
Sunday: Closed
30 Raffles Pl, #22-01, Singapore 048622
Nearest MRT: Raffles Place
Phone: +65 8381 6718
Phone: +65 6518 4669
Email: raffles@tsquaredlab.com
OPENING HOURS
Monday: 6 am–9 pm
Tuesday: 6 am–9 pm
Wednesday: 6 am–9 pm
Thursday: 6 am–9 pm
Friday: 6 am–9 pm
Saturday: 6 am–4 pm
Sunday: Closed
