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1 on 1 PERSONAL
TRAINING

Lifelong body transformations and body fat
loss results from Singapore’s best personal trainers.

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GROUP
TRAINING

RIPPED workout program (Resistance, Interval, Power, Plyometric, Endurance,
and Dynamic Core) for maximal results in a group setting.

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Online
Training

Live online personal training with your
personal trainer no matter where you are.

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recover

The transformation journey encompasses many dimensions but it starts from putting in the physical work

To train is to push your body in the direction of change. We make this change an exciting and sustainable one!

1 on 1
Personal
training

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Online
training

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group
training

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1-1 personal training

The Total Transformation Lab is a multifaceted ecosystem that helps you achieve your fitness objectives in a fast and sustainable way. We provide strength training that begins with an understanding of you and your body. Our workouts and nutrition guidance enable sustainable fat loss and body composition change.

Each personal training session is personalized to your needs and designed to keep you engaged and motivated. Your trainer goes beyond to be an unfailing support system while helping you achieve your goals.

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12 Weeks of Total Transformation

This may not be your first experience with fitness. You may have had your fair share of failed attempts at change. But what you don’t know is that your transformation is possible and it awaits you. All it takes is 12 weeks of action and commitment.

Our workouts are specifically customized just for you – whether you are working out for the first time or are an experienced exerciser. They are designed for you to achieve a stronger self and pack on muscle in all the right places.

Fat Loss
for Men

Our in-house professionals seek to deploy their expertise to create customized programs that can assess the amount of body fat you can shed in the weeks of effort that you put in. The only commitment you need to make is to show up.

Fat Loss
for woMen

Women may find it harder to achieve fat loss due to the lack of muscle mass and essential hormones needed for that process (and to maintain it, too). We (at Total Transformation Lab) understand this difference in anatomy, and hence take a more unique outlook and approach to helping female clients achieve their goals.

We devise our customized training programs for women while taking into consideration their anatomical differences. Our 12-week transformation program for women is created with utmost detail and ensures that results are delivered. All we require is your commitment.

We Don’t Just Talk. We Also Deliver.

We pride ourselves on delivering successful transformations. This would only be possible if you are ready to work hard and commit. Read through our success stories that testify to our commitment to help you make a change.

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We Seek To Understand Your Stressors, And Help You To Conquer Them.

Life and its stressors such as crazy work schedules and pressure often accumulate and manifest into a body we do not recognize - we understand this and aim to help you to break it. Our fitness experts seek to be there for you during the challenging times and provide extra support. We believe that total transformation can only be achieved with a holistic approach.

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We Seek To Understand Your Stressors, And Help You To Conquer Them.

Life and its stressors such as crazy work schedules and pressure often accumulate and manifest into a body we do not recognize - we understand this and aim to help you to break it. Our fitness experts seek to be there for you during the challenging times and provide extra support. We believe that total transformation can only be achieved with a holistic approach.

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Train with the Best!

Afshan Thakkar

CEO

Dimitar

Head train.transform

Hong Wei

Senior Personal Trainer

William

Senior Personal Trainer

Henry

Start your Personalized Transformation Journey with Experts who Go Beyond being just Trainers!

Your trainer isn’t focused on just training you – they want to coach; they want to be a catalyst for change, providing that external pillar of support you might need. They go the extra mile to ensure you have a good support system while achieving the change you desire!

results that last

JOAN WANG

“Hi Afshan, I have finished 4 months training, 50 sessions, weight loss by 5kg, 5km non stop run at 40mins…..what an amazing journey! Thank you very very much for your passion, dedication, guidance and tips from workout, food, post-workout / run stretch, to nutrients, supplements along this journey. I’m looking forward to the second 50-session, the third one ….. thank you again for everything. It could not happen without you. I decided to join Afshan at Total Transformation to not only lose weight/ get stronger, but to learn more about exercise, nutrition and mostly balance”

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CAMILA DODKINS

“Before joining Afshan, I had some awesome trainers/gyms who helped me have a huge transformation (losing 12kg). Although this was great at the time, it was really unsustainable. I was looking for a balance that fits my lifestyle in the long term- then I met Afshan (yay!). Afshan works me hard in the gym, gives me recipes to make fun, healthy meals and I am seeing the results happen. Most importantly for me, Afshan is helping me challenge my unhealthy eating habits and I’m learning that you can enjoy food and gin & tonic whilst still working to your goals! I always feel happier, stronger and more determined to reach my goals after spending time with Afshan. She’s honestly more than a Personal Trainer and I can not recommend her highly enough.”

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KC

Coming to Hong Wei, I used to have lumbar vertebrae fusion due to lack of use and age, which led to lower back soreness and lower back pain, and I was worried about how to train safely without aggravating it. Hong Wei coaches me intelligently with a strong anatomical foundation about human movement and the mechanics of muscles. This allowed me to not just train pain-free but strengthen the muscles that support my postural integrity. Now my back pain has gone away with occasional aches that are relieved by his supplementation suggestions. I got more than what I wished for, as you can see it was only 6 weeks of training and I look more muscular.

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Duo Geng

My goal was to get fitter. I had poor metabolic health as I couldn’t run well. My health was not as good and I had poor cardiovascular health. I got tired and had low energy as I had long worrying hours, just wanted to be fitter. After training, I can see a huge improvement in my running timings and my energy is better while tackling strategies and solutions at work with my team. Hong Wei gave me measurable tools to track my daily goals and I managed to fit them into my daily routine. I’m seeing changes in my body composition and now I want to work more on looking good and be even more fitter not just on performance but looking like one!

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Grace

“I’ve been training with Afshan for four months and have lost 6.5kg, and I continue to drop 1kg on average every month. This is achieved with a combination of regular strength training and healthy diet. Different from what I had done before – which was to go on periodic aggressive diets and regain my weight immediately afterwards, Afshan’s regimen is sustainable and easy to stick to: never once did I feel like giving up. Overall my body composition has also changed significantly, and I feel more energetic and less lethargic throughout the day. Afshan will not only take care of you in the gym, but she also watches your diet and monitors your lifestyle closely, making you feel accountable for yourself and pushing you towards your transformation goals.”

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Hui Shan

“I am concerned and mindful of my declining metabolism as I age and this has got me working on myself. In this process Afshan is a great support, she is very professional, patient and caters to my personalised training needs. I’m more mindful of my daily calories intake. Over the course of 5 months I managed to lose 4kg. My friends commented on my physique changes and were all impressed. I’m extremely satisfied with my body now and would highly recommend her services to those who want to achieve a toned and strong body with a healthy dieting lifestyle!”

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Samantha Porter

Having suffered from chronic injuries, I intended to kickstart my strength training journey as I was looking to lose some weight in hopes to somewhat alleviate the pain, and that’s when I came to know Jun Wei. He is a very patient trainer. Is insightful and understood why I needed to train. He made my goal his own and guided me to work on achieving it safely and sustainably.

Jun Wei takes time and aims to educate you on the whys and hows of each exercise. He answers any questions that I have with his prehab knowledge. He also imparts insights on the importance of functional health via mobility work and corrective exercises. I follow them on a daily basis to achieve a better range of motion in my body. I couldn’t be more thankful for that!

He’s always positive and motivational during our training sessions and goes the extra mile for his clients. When I told him I had an underlying health condition, he went ahead and did more extensive research on his own (and coupled with his expertise on nutrition) to help me achieve my goals. Through him, I have learned a great deal; I am very blessed to have Jun Wei as my fitness coach!

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Ray Eng

I came with the goal of gaining muscle mass in order to look better in clothes as well as gain social confidence in life. Before weight training, I was eating approximately 600-800 calories of various junk food that are predominantly carbs and fats all in one meal a day. I had a poor sleep schedule, a sedentary lifestyle and in general, felt demotivated to do anything most of the time.
With resistance training 3-4 times a week, I progressed quickly with the weight increments as well as my muscular endurance, and with this, my appetite grew. William, my personal trainer took things slow in the beginning, changing into a ‘normal meal ‘ frequency of 2 meals a day and making sure there is adequate protein in each meal, and keeping the calories at 1500 calories.
Throughout the process, it was a gradual increase of 10-15% in calories weekly, and by the end of 6-7 weeks I was eating 2500 calories, 3 meals a day. From then on all we did was manipulate the macros (mainly carbs) ie: on days with high volume back/lower body exercises, carbs were increased. I am super happy with my transformation of 15kgs gain.

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We don’t end the journey once you achieve transformation. We are here for you even thereafter – to ensure sustainable results and help you bring positive influence into other people’s lives.

Your 6 Step Personalized & Holistic Transformation Journey


One on One
Consultation

Build your personalized transformation journey with a personal consultation. Goal is to learn about you, your needs, goals, lifestyle, habits and your nutrition.


Health & Fitness
Assessment

A series of assessments to understand your unique anatomy. From your body composition, flexibility, muscular strength & endurance we assess every aspect.


Customized
Transformation Plan

A transformation plan that is personalized for your fitness level, your goals, workout preferences, and what truly motivates you.


Progressive
Overload Training

Train through a series of weight and resistance training routines to achieve intensity and fatigue that initiates the breakdown of proteins, burns fats and fuels recovery of muscles.


Nutrition &
Diet Coaching

We equip you with the nutritional knowledge and teach you the basics of meal prep, so you can eat right, stay healthy, and lose weight or build muscles as easily as possible.


Mental
Coaching

We will provide the mental coaching needed throughout your journey with us, from start to end. As trainers, we understand that you will not perform at your peak level all the time.


One on One
Consultation

Build your personalized transformation journey with a personal consultation. Goal is to learn about you, your needs, goals, lifestyle, habits and your nutrition.


Health & Fitness
Assessment

A series of assessments to understand your unique anatomy. From your body composition, flexibility, muscular strength & endurance we assess every aspect.


Customized
Transformation Plan

A transformation plan that is personalized for your fitness level, your goals, workout preferences, and what truly motivates you.


Progressive
Overload Training

Train through a series of weight and resistance training routines to achieve intensity and fatigue that initiates the breakdown of proteins, burns fats and fuels recovery of muscles.


Nutrition &
Diet Coaching

We equip you with the nutritional knowledge and teach you the basics of meal prep, so you can eat right, stay healthy, and lose weight or build muscles as easily as possible.


Mental
Coaching

We will provide the mental coaching needed throughout your journey with us, from start to end. As trainers, we understand that you will not perform at your peak level all the time.

group
training

If being a part of a group and working out gets you ticking we have the best of group training options. Ninety-five percent of those who started a weight-loss program with friends completed it, compared to only 75 percent who did it alone. The first group was also 42 percent more ikely to maintain their weight loss.

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online
training

With our bespoke online training program you can get into shape, lose weight, and receive nutritional coaching anywhere, anytime. All your excuses to transform find an answer because you can now choose to workout at your convenience and in your place of choice.

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Male Female
*Discretion of providing free consultation and training remains with Total Transformation Labs.