Commonly referred to as ‘that big, scary looking dude who is actually a softie on the inside’, Head Coach Shrek opens up in this interview and gives us a peek into his philosophical side, forged through his many years of coaching and training.
Most clients know you’re the Head Coach at Ritual on North Canal Road, but what else do you do outside of work?
In the last few months, my new hobby has been obstacle course races! I used to be a competitive bodybuilder, but now I train for efficiency, endurance and function, with the intention of being as well-rounded as possible.
What’s your training like these days?
These days it’s pretty simple. Most of my training is like the structured stuff we do at Ritual, and a couple of times a month I’ll throw in some chaotic training that mimics the obstacles I have to face in my races. I’ve learnt to save my all-out attempts just for the few days a year when I am actually competing in a race, as I realize it’s too taxing to go all-out often.
I’ve found that short, intense sessions focusing on the basics helps me keep the conditioning and real-world strength that I need. Running the coaching team at North Canal Road takes up a lot of my time during the week, so the short training times are great – I can stay in great shape despite time constraints.
What are your rest days like?
In the past, this was one area I didn’t appreciate enough. I used to think taking a day off was a waste of a day.
These days, I see rest days as some of my most important days for progress. Taking the time to recover and repair when your body needs it is essential for long-term improvement. I’m at a point where I feel that I’m in tune enough with my body to not need a fixed rest day. Instead, I go by how I feel.
Real life brings all kinds of factors than can affect my recovery, so I always pay attention to how I feel in the morning. If I wake up really feeling the fatigue, I’m not afraid to take a full rest day. Other days, if my energy feels okay but my muscles are really sore, I’ll do something light to aid recovery, like a long walk, a short jog, or rock climbing – but nothing too stressful or intense.
Did you always train so sensibly?
Actually, when I first started racing, my training was pretty chaotic. Crazy exercises and crazy volume, thinking that it’s the only way to build my capacity. I didn’t think about rest, or about structuring my training. Unfortunately, a few months ago, I was forced to realize that my health was suffering. I was fatigued all the time and fell really sick and had to take a little bit of time off to recover from the damage. It was at that point I realized I needed to train smarter. I returned to the basics and realised there’s a balance to be found – I can use my general fitness training to compliment and improve on my sports performance.
Whether you’re new to training or an advanced athlete, you can’t beat the basics. In fact, these days, I’m more dependent on the basics than ever before, simply because they work better and keep you injury-free. I’ve found that working on the fundamentals and perfect alignment are so important for longevity in any sport. I urge you all to take a step back and drill the basics – you’ll be surprised how much you can learn from them.
You know, just as a side note, I didn’t realize how bad I was at push-ups until a couple of years ago. I spent years bench pressing and building muscle that helped me win bodybuilding competitions, yet I struggled so much with the basic push-up variations. I didn’t have relative strength, meaning I didn’t really have good control of my own body weight, which is probably more important than how much weight you can lift.
So you used to compete in bodybuilding? What was that like?
Yup! At one point, I was the top guy in Singapore. All I wanted was to be the best. The cream of the crop. I was willing to risk injury and to sacrifice my body for that glory. I was pursuing the perfect physique, and I got pretty close. A lot of what I was doing in bodybuilding was creating illusions. For example, I naturally had a tiny waist, so I knew if I built my shoulders up, I’d have a great V-shape that other competitors might not have. Similarly, I don’t naturally have huge legs, so I targeted certain muscles to create the illusion of muscular legs.
As I grew older and my appreciation of fitness expanded, I realised I was interested in more than just the aesthetics. Bodybuilding was a big part of my personal identity, but once I disconnected from the idea of training for looks, it opened up my eyes to everything else. These days, I train for overall fitness. I am adaptable, and much more open to different types of movement. I train so I have the ability to do everything and anything I want. In the past, I couldn’t do anything else if it was ‘leg day’. These days, my training enables me to do whatever I want, with whoever I want. Sure, maybe I used to look better than I do now, but I feel so much better now. And I can can do so much more. I get to enjoy training, movement, and real-world performance. The last race I did was a humbling experience – 8 and a half hours of non-stop movement!
You seem like the kind of guy who’s tried everything in fitness. Tell us one thing you’ve struggled with in the past in fitness or training, and how you overcame it.
Most people don’t know about the struggles I’ve had with eating. I feel like maybe it’s appropriate to say that I used to have an eating disorder. To get the best physique possible, I became obsessed with eating. I had the strictest eating regimen. I would cycle between states of starvation, cravings, eating things I didn’t want to eat, and then regretting succumbing to my cravings.
Even after I was done competing in bodybuilding, it took me a long time to develop a healthy relationship with food. Some days I would hate myself for eating ‘rubbish’. I’d eat well for a while, then slip up and lose control for weeks. It was so frustrating.
I didn’t manage to pull myself out of this rough period until I realised a very simple concept: I need to focus on solid long-term eating habits, not trying to find the perfect diet plan. I had to learn to develop habits that I could sustain forever instead of focusing on short-term plans.
It’s not about the perfect shortcut – it’s about enjoying whole, natural foods, and the energy and satisfaction that it brings. I actually enjoy eating these days, and I feel so much healthier. In the past, I used to force myself to do 2 or 3 hours of cardio if I ate a bit of chocolate. These days, I know that 90% of the time I enjoy great, nutritious whole foods, so ‘letting go’ 10% of the time isn’t going to affect my progress and health. I finally don’t feel guilty – I just get to enjoy the experience if I want it. It took a long time to get to this point, and it required me to stop looking at short-term goals that were all about looking better for some event.
In my opinion, it’s more sustainable to think about improving your overall daily performance. How have your energy levels been? Are you training and eating in ways that allow you to spend more time and better quality time with your kids? Because to me, that’s victory. That’s health. This is what real fitness is about. Not feeling like crap and being grouchy because of your new low carb starvation diet.
If you could give all our new members one piece of advice, what would it be?
Shift your focus. Don’t just be here to lose fat and ‘tighten up’. Find a solution for long-term healthy living instead of just focusing on short-term aesthetic goals. Work to achieve healthier lifestyle habits. Think about bigger questions. 20 years from now, what do you want to be able to do? In general, I find that when I get to explore these kinds of questions with clients, so their goals are more than just surface-level stuff, they are more consistent and smarter in training.
Don’t get me wrong, wanting to lose fat is great for short-term motivation, but it should be enjoyed as a part of your long-term plan. In the long run, looking better is just a great bonus that comes with living better. Be patient. Things will fall in place.
What are some questions or topics that you wish clients would ask you about more?
For me, there’s no particular question or topic that I wish people would ask about more. I just wish more clients would share their struggles with me and the coaches. We try to reach out and start conversations, but find that not everyone is willing to discuss their struggles in fitness. If there’s anyone who will be able to understand what you’re going through, it’s us. Chances are, we’ve been through or helped someone get through worse situations. We don’t want to keep our knowledge and experience secret. For us, knowledge is meant to be shared, and we want to help – all you have to do is share your struggles with one of us.
Alright, now for some rapid-fire questions!
How many amazeballs do you think you can eat in 5 minutes?
You know… I’ve actually tried to eat 5 amazeballs in 1 minute, thinking it wouldn’t be an issue at all, but it took me about 2 minutes to finish them all! I’m not sure how many I can eat in 5 minutes, but trust me it’s not as easy as it sounds! That being said, I’ll take on anyone who wants to challenge me in an eating competition, as long as it’s not durian!
What was your favourite junk food when you were growing up?
McDonald’s, bro! Big mac meal, large fries, large coke! Back when I was a chubby kid!
What’s your favourite cheat food these days?
Right now my favourite cheat meal is a big burrito followed by some ice cream! There’s a great ice cream place called Milkcow (in Bugis and Tampines) that has the best soft serve ice-cream!
Who’s your favourite superhero or cartoon character?
It used to be superman because I wanted to look like him, but he’s too mainstream. These days, my favourite is Deadpool. He’s an anti-hero who is jovial but has an aggressive side, like me!
What’s your spirit animal?
I suppose I’m a gorilla because I naturally have size and strength, but deep down inside I want to be a cheetah. There’s something about how they look and the poise a cheetah has. They are always calm but somehow ready to pounce at any moment. With that, they command respect.
Shrek has been Head Coach at North Canal Road for about 3 years now, and he hopes in the future you won’t hesitate to ask the coaches about the fitness-related stuff you’re struggling with, because we’re all here to help!
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The ancients will never deceive me. Ye Fei sighed. In just a short time of contact with this Bai Yan, he had already learned a lot.No matter how the opponent tried to dodge, he could not What Strategies Can You Adopt from Audi Crooks? avoid it and was directly hit.
Little Yakuza I advise you not to offend him. He is in a good mood today and doesn t want to cause trouble.We can t act rashly Qing Ming secretly sent a message.
Others won yesterday, but were seriously injured and unable to continue the competition, so they Reason 3: Regulating Blood Sugar Levels with Apple Cider Vinegar Pills had no choice but to give up.The only interesting thing is that one person, after passing the second grade alchemist exam, directly applied for the third grade alchemist exam This is also normal, every time Each one has strength left.
Senior Sister Mo Xingyu has Ye Fei couldn t help but be stunned.He once again used the secret method to directly raise his state to the late stage of the heavenly realm.
He knew that Mo Xingyu could not go back. She had no face to go User Feedback: Real Stories Matter back to Tongtian Academy and could not return to a normal life.He wants to The Benefits of Using Keto BioLife die with you. At this moment, Lao Wang in the body suddenly warned.
She had completely forgotten. Not long ago, Wei Guangde was the closest to her, but he ignored her.How outrageous, Healthy Weight Loss Pills: Safe Options for Long-Term Success two provincial governors are here, how can they be shouting and yelling Don t be impatient.
Ye Fei followed the instructions, no nonsense, let go of himself, integrated with the environment and energy here, and seriously comprehended.You are still an animal. We are about to step into the starry sky.
Did you offend me, come to my mountain and let you dominate me Ye Fei sneered, and without saying a word, he turned around and FAQs About Keto + ACV Luxe Gummies slapped him.He was actually on the same level as her, the old man with gray hair and childish face.
Huh Immediately, a lot of eyes were glanced at the box where Ye Fei was.Young Master, does Mr. Qi know about this That Ye Fei does not belong to the Beihan Are there any side effects? Family.
The young man was already frightened and stood there blankly, his eyes full of fear and his legs trembling.Several simple, rusty copper nails appeared in her hands, about a foot long.
After thinking about this, Ye Fei couldn t help but shook his head and sighed.How dare you, Your Excellency, really don t take our Biluo Sect seriously I ll send Biluo to hell This disciple is a strong man in the three realms of Shen Zang.
Today I will show you the strength of the second level of Shenzang Let You know that the gap in realm is your fatal weakness.It was one of the Thirteen Horsemen of Mangshan, the strong man with the whip.
I know that you all hate me. After all, we are enemies, but I still want to say thank you.His somewhat cloudy eyes showed an angry look, and then the aura on his body began to slowly increase.
I couldn t help but sigh, a penny is too much for a hero.His aura was not inferior to that of the former one.
She turned out to be Lin Yu er from Tongtian Academy.The prince and Leng Yu are afraid that they are secretly making trouble again.
After receiving Wang Chao s instructions, the old man surnamed Han said hurriedly.Then kneel down and speak As soon as these words came out, not only Jiang Yulang, but also Liu Qingyang on the side changed his face.
As for the previously forbidden moves, Ye Fei can use them continuously without exhausting the real power in his body.He s too impulsive, he can get around it with his speed, he s too impulsive, he seems to be acting on impulse, a foolhardy man, so easily provoked.
What is Jiutian Gengjin that is so precious Ye Fei asked doubtfully.The Yin Yang Sect has lost. I won t trouble you again, so I can take care of myself Zhang Junhao looked at Ye Fei with a cold expression.
Although he was just crying unconsciously, it put terrible pressure on him.Elder Loneliness, since this disciple is qualified to attend this meeting, he should have the right to speak.
His cultivation has reached the fifth level of the Divine Treasure.Someone in the wine shop exclaimed. Who is the Human King Kong Xuan How can he be so powerful Even if this person starts practicing as soon as he is born, he will already be an incredible talent by the time he reaches the Guiyi Realm.
It is extremely high end and integrates various modern elements.More importantly, Ye Fei didn t have time to use Dragon Elephant Fury just now.
Uh huh At this time, the two intermediate spiritual weapons, the Wind and Thunder Swords, appeared in front of Ye Fei s eyes, and were thrown into the Tianwai Dan Furnace one after another.
Moreover, she is a figure who came out of a mountain of corpses and a sea of blood.Labourer, asked indifferently. Sir, sir, that is a big Benefit #2: Reduces Appetite and Curbs Cravings man, holding two hammers.
What Is this person famous Some people were puzzled.It s not too much to ask for a master disciple relationship.
Even if you force the change now, it will be extremely awkward.Guarding him, once faced with a life or death situation, he will automatically activate the guardian.
There were clusters of buildings here, hidden among the clouds and mist of Qiongshan Mountain, like a fairyland on earth.Everyone is an elite among the elite, and they have a high position.
This boy is not simple. He may have a place in the academy in the future.Murong Xue glanced at Tian Qing er, then said calmly, then turned and left.
Tang Wuchao looked forward to it, as if he was recalling that unbearable past.If they were allowed to deal with other people, these people might still be afraid, but let them deal with three Stunning women who are as beautiful as flowers and jade, these people are not taking action, some open their arms, and some stretch out their claws, trying to take advantage of all kinds of advantages.
If you want to deal with them, you will have many opportunities in the future.Steaming bloody steam appeared on the body of the woman in white.
It can be found in some big stores. At a normal price, one pill is worth eight.To be honest, my disciple went to Thousand Burial Mountains and accidentally obtained a few pills.
But this boy is at the Spirit Gathering realm. He has just been promoted.Lao Wang s voice sounded again. What s not a simple method Ye Fei couldn t help but ask.
Ye Fei, thank you, what s the matter Are you going to travel far Feeling that Ye Fei seemed to be explaining something to him, he felt uneasy and asked quietly.What kind words, how kind words. Now I am just like you, I am afraid that I can t protect myself.
It has nothing to do with the Tianyuan Group. From Roseanne to Fit: John Goodman’s Weight Loss Success in 2025 That Long Yan is not a fool and lets you go easily.With a swipe, he took it out directly. The inferior spiritual weapon Flying Sword relies on body skills to fight with this woman.
It is said that these seven elders went very far and killed many ferocious beasts.From Ye Fei s true feelings revealed just now, she knew that Ye Fei was not that kind of lewd thief.
Well, it was Hao Dayou who was careless, so Junior Brother had the opportunity to take advantage of it.Extremely powerful. When the world changed, many Q6: Can belly fat reduction help with menopause symptoms? ancient people sealed themselves, seeming to be waiting for a certain great world.
Ye Fei looked at Shangguan er and said casually. Hahaha, okay, you don t take it seriously, what a big tone, boy, you have repeatedly killed my Yin Yang cult members, there is a road to heaven, but you don t take it, and there is no door to hell, you break in, just in time, you two Solve it together and save this elder from searching around.
Someone said solemnly. Whoosh At this moment, a woman in green Xia clothes rushed out from the Shangguan family.It was difficult to recover in a short time. It s impossible.
In order to ensure that this time, Wang Shicang can Said it took a lot of effort.Such ferocious creatures are powerful. Once their spiritual wisdom is turned on, they will reach the level of the third realm of Shen Zang.
It is actually extremely difficult to refine it. Not only does it require a powerful alchemist, but it also requires the assistance of several precious materials.Really Then if Senior Sister Mo can t come out, the Liaoyan Sword Lifestyle Habits that Enhance Weight Loss doesn t have to be returned Right Of course, I don t have to return it, not you, hahahaha Wei Guangde couldn t help laughing.
It s just a delaying measure at the moment. A Do Keto ACV Gummies Really Work? Tianyuan Group is nothing.Fortunately, the Dragon Elephant Qi Jin has an excellent effect on physical training.
Sir, what should we do The two guardians we sent were actually killed.A conservative estimate is that we must prepare at least 3 billion The confidant said carefully.
Let s do it, are you afraid of it Do you Understanding GLP-1 and Its Role in Weight Loss want to go to the stage of life and death Tang Wuzang still looked smiling, but his eyes were cold deep inside.Senior Brother Ye, this is the case in the world of cultivation.