Workout is a lifestyle; it's not a short term process. Be patient with yourself and trust the process.
“I wanted an expert to guide me on my fitness lifestyle to see the progress I
make through strength training, both physically and mentally.”
Susu’s Transformation Journey
What is your name, age and profession?
Hi, my name is Susu, and I am currently working in a Tech company as an Enterprise Account Director.
What was the reason you decided to empower personal training?
I have been active most of my life. I like to exercise and workout but haven't had a good personal training
experience before, so I decided to discontinue it. It was in 2021, during the COVID period, that I decided to
restart my personal training journey and reached out to Firdauz (Fury) and started training under him. After
he joined TSquared Lab in 2022, I also joined him here to continue my training under him.
When you started your personal training journey,what were the goals that you wanted to achieve?
The reason why I wanted to start personal training was because I wanted an expert to guide me on my fitness
lifestyle to see the progress I make through strength training, both physically and mentally.
"when I did my first pullup at the beginning, I didn't even know I could lift my body up like that, and then when I did 5 pullups in a row"
Could you please describe your experience at TSquared Lab?
I gave TSquared Lab a try because previously I did not have a good experience with personal training but
TSquared Lab really impressed me in three areas:
Program: They have a structured program that makes you clearly understand which program
works for which part of your body and makes sure to track your progress on their app as to how well you
are doing and which areas you need to focus on. That gave me peace of mind.
People: The coach at TSquared Lab takes my interests into account,listens to my goals and
concerns, and makes sure to have open communication regarding how well I am doing and what challenges I am
facing in my personal and professional life.
Facilities: TSquared Lab has new, modern, state of the art machines and equipment, so it
makes you feel that you are well taken care of.
What are some of the specific things you have learned while working out with your coach?
I have learned a lot since I started training. The first thing I learned is that your body is actually
stronger than you think; it's just your mind that you need to train. I also learned that progress is not
linear and that it is a long term process to be able to achieve the desired results. The last lesson that I
have learned is to be patient with myself and my coach because you can't be good at everything at once.
Your body is actually stronger than you think; it is only the mind that you need to train.
Does your coach help you with nutrition?
Yes, he does. I had a very traditional mindset while growing up that to lose weight, you can't eat carbs,
but my coach helped me understand that you don't have to eat less, but you have to eat right.
What were some challenges or fears you had while starting or during this program?
I think every woman has this fear when it comes to strength training that if we lift heavier weights and
do strength training, we will look bulky and masculine, but my coach really helped me understand that with
the right program and the right nutrition, we are not going to get bulky, so I have overcome that fear
now. There was also a fear of injuries when you increase the weights, but my coach and the other trainers
at TSquared Lab are always there to guide and help.
What do you love the most about your coach?
He is very professional. Since the first session, he has been there to understand my goals and has also taken
my past experience with personal training into consideration to make sure that my training program with him is
effective and efficient. I started working out with him in 2021, and since then we have clearly seen the
difference, so we are sure that the program is working.
My coach Firdauz is very professional, he has been there since the first session to understand my goals and
Could you share your most significant or memorable training session?
There are two moments that I am really proud of: when I did my first pullup at the beginning, I didn't
even know I could lift my body up like that, and then when I did 5 pullups in a row.
Who would you recommend Tsquared Lab to?
Everyone can start at TSquared Lab, experienced or inexperienced, because the coaches here are very
professional; they guide you and introduce you to the exercises and techniques well, depending on your
level of experience. The program is created for you.
KEY TO SUSU’S SUCCESS
1. Susu had a clear goal:
Susu was clear that she wanted to increase her strength and continue to make workouts a part of her
2. Susu was flexible towards her training program:
With the noticeable changes in Susu’s strength and capability to lift more weight from week to week, it was
necessary to make changes in terms of endurance level to the training program. Susu adapted well to all the
changes her coach made in her training program.
3. Susu trusted her trainer’s process:
Being able to do pullups and lift her body like never before deepened her trust in Firdauz and the personal
training journey. She knew that she had made the right choice, and Firdauz’s advice would help her achieve her
goal most effectively and efficiently.
4. Susu was enjoying the change:
Susu wanted to improve her strength and flexibility through the Strength Training Program, and when she could
see visible changes in her strength by doing 5 pullups in a row, she was enjoying the changes in her body.
Along with that, she felt more confident day by day. She liked the positive changes and wanted to continue
feeling the same.
Diet exercise and sleep – the trifecta that affects your mental well-being.
Just as paying attention to these three behaviors can be good for your health, ignoring any of these can
lead to poor mental health. So, let’s explore the three behaviors and see what we can do to make each
work for us.