10 months,  Checklist

CrossFit: The Key To Getting Toned And Looking Your Best On Your Wedding Day

Crossfit -Mobilus, Singapore
Photo by Mobilus, Singapore

With so many fitness regimes available out there, it can be quite hard to choose. If you are not a fitness junkie, you might be wondering what is the most effective way to get the body you want before your big day. Here, TWN speaks to three CrossFit gym coaches from Malaysia and Singapore to gain their tips on getting in shape for your wedding. Remember the saying, ‘no pain, no gain’? That is true of CrossFit, but give it a try, and you might actually keep at it even after your wedding day has come and gone.

“CrossFit has exploded because of how it gets people in shape fast, as well as the close-knit community it fosters. However, when approached without proper guidance, advanced movements and workouts can potentially injure a person. So, when checking out different gyms, do ask them about their coaching background and credentials,” says Jonathan Wong, co-owner and founder of PushMore, Malaysia.

Crossfit -Mobilus, Singapore
Photo by Mobilus, Singapore

#01 CrossFit gyms vs. Conventional gyms
Matthew [Chong, co-owner and head coach of District Thirteen, Malaysia]: You won’t find any mirrors or machines on the main gym floor!

Joshua [Kwah, founder of CrossFit Mobilus, Singapore]: A lot of our new clients at our signature introduction classes tell us that not only do they feel like they had a great workout, they also find it liberating to know they can get more work done within the hour long classes here versus the need to wait for machines. The sense of achievement gives people greater motivation to get up each morning to come in and train.

#02 Effectiveness and benefits
Joshua: When I first came across CrossFit, what struck me as unique was how simple and effective it is. We are privileged to have worked with people who have lost 10kg of fat and dropped belt sizes, and we have even helped many NS men achieve better IPPT grades. Some of our trainees have shown remarkable physical change that has also enhanced their confidence. One of our expat clients not only got back in shape but also found a new lease of patience and determination to work on his marriage.

Crossfit -Pushmore, Malaysia
Photo by Pushmore, Malaysia

Crossfit -District13, Malaysia
Photo by District13, Malaysia

#03 Intimidating workouts
Jonathan: The beauty of CrossFit workouts is their ability to be scaled to any level of skill/fitness. At Pushmore, all new inductees begin by joining our foundation programme. This way, a person can progressively ramp up how hard they work in a safe and controlled manner.

#04 The fear of being bulky
Matthew: Big and strong are two different terms that should not be confused. You are more likely to trim up and tone up than get bulky. Weightlifting promotes muscle growth, which in turn burns more calories, which is the most effective way to burn fat.

Crossfit -Pushmore, Malaysia
Photo by Pushmore, Malaysia

Crossfit -Mobilus, Singapore
Photo by Mobilus, Singapore

#05 The right time to start
Jonathan: If a person is training consistently 2-3 times a week, they will experience positive outcomes to their health in as little as 4 weeks. They will see changes in terms of body fat, strength, cardiovascular capacity and flexibility, which equates to better quality of life overall. A good time period would be a minimum of 3 months. For optimal results, I would recommend 6 months or more.

#06 Commitment
Jonathan: A typical WOD session at the box would run almost an hour. This would include warm up, work out and cool down. Most people either come in for an early morning session or later in the evening after work, at ideally 2-3 sessions per week. Occasionally, some couples opt for private coaching sessions, which allows for more flexibility in terms of training times.

Crossfit - Pushmore, Malaysia
Photo by Pushmore, Malaysia

Crossfit - District13, Malaysia
Photo by District13, Malaysia

#07 Dieting vs. eating healthily
Matthew: Crash dieting is not the way to go. As soon as you return from your honeymoon, the weight will jump back on. Eat healthily; the Paleo diet is a good way to go.

Josh: We like to help our trainees see things from a sustainable perspective. We believe, and have seen results, in eating WELL but not necessarily eating LESS. Drastic diets will help you to drop the weight but that is not the approach we recommend because the lack of supervision could lead to the loss of vital nutrients and affect your overall wellbeing, including your mood, skin elasticity and even your organs. We have heard horror stories of brides/grooms fainting on their wedding day! We’ve also written an article called ‘5 tricks of eating healthy’ on our blog.

#08 Fitness as a lifestyle
Jonathan: In addition to working out, couples should especially make sure that they sleep at least 7-8 hours regularly. Also, having guidance from the coaches and a supportive community at the box makes achieving these things much easier.

Joshua: Rediscovering the joy in training is key. Many of our people have found good friends that they can trust and grow with in their fitness. They serve as a sustainable reminder and encouragement to train hard and smart, and eat well. These are steps that we advocate, and that anyone can take, to make fitness a lifestyle.

Crossfit -Mobilus, Singapore
Photo by Mobilus, Singapore

Crossfit -Pushmore, Malaysia
Photo by Pushmore, Malaysia

Hollywood is producing warriors and superheroes with muscle-packed physiques at a furious pace, from the Spartans to Captain America and Batman. The high intensity, fast paced workouts needed to achieve those bodies are definitely not for the fainthearted. While the workouts that actors undertake are likely more structured, the popular CrossFit workouts are more diverse and change daily. You won’t get that six-pack in a month, but the good news is this is possibly one of the most effective ways to tone up and shed that extra weight.

Most CrossFit gyms have free trial or introduction classes so do contact them to try out the fastest growing fitness trend in the world. We truly believe that this is an effective way to help you get in shape for your wedding day – without starving yourself.


Jonathan Wong
Co-owner and Founder of PushMore, Malaysia
Jonathan Wong is a CrossFit Level 1 trainer and is also certified by the American Council on Exercise. He has been involved in the fitness industry since 2003. PushMore was founded in 2008 as the first CrossFit affiliate in Southeast Asia. Pushmore is geared towards coaching people from all walks of life to achieve their best in health and fitness. Their motto is ‘Fitter, Faster, Stronger’.

Joshua Kwah
Founder of CrossFit Mobilus, Singapore
Joshua Kwah is a CrossFit Level 1 trainer and ex military diver in the Republic of Singapore Navy. CrossFit Mobilus is one of the largest CrossFit communities in Singapore, helping people from all walks of life to experience the fittest time of their lives.

Matthew Chong
Co-owner and Head Coach of District Thirteen, Malaysia
District Thirteen is the largest CrossFit box in Malaysia to date, boasting more than 10,000 square feet of space. Owners Matt and Aidi are CrossFit certified trainers who hope to see more Malaysians change their perceptions of fitness, and reap the benefits of high intensity training through calisthenics, plyometrics, free weights and gymnastics in a group class setting.

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