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Jonathan Singh 🇯🇲🇬🇾

@chef.wick

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Main: @jon.wick2 || Just a God fearing man that loves to cook/make content/help others 🍽️ || 🎓ODU EXSC/PSYCH 24’|| NASM Certified PT, CES, & WC🏋🏾‍♂️

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August is National Wellness Month so we’re teaming up with @chef.wick, soon-to-be NASM CPT, CNC, and CWC, to bring you his go-to movements that support full-body wellness, from recovery, to mobility, to mental clarity & emotional regulation. 🧘🏋️

Try these in the gym or as part of your daily routine:

1️⃣ Shoulder Controlled Articular Rotations (CARs)
Rotate your shoulder slowly through its full range while bracing your core.
✔️ Improves joint capsule health
✔️ Enhances proprioception & control
✔️ Promotes joint longevity

2️⃣ Cat Cow Stretch
Start on all fours with hands under shoulders and knees under hips. Inhale as you arch your back, lifting your chest and tailbone (Cow). Exhale as you round your spine, tucking your chin and pelvis (Cat). Flow slowly between the two.
✔️ Enhances spinal mobility
✔️ Promotes better posture & body awareness
✔️ Relieves tension in the back and neck

3️⃣ 90/90 Hip Stretch
Sit tall with both legs bent at 90°. Lean over your front leg for a deep hip stretch.
✔️ Improves hip rotation & gait
✔️ Supports low back health
✔️ Eases piriformis tightness

4️⃣ World’s Greatest Stretch
Lunge, rotate, reach. Hold to get the most from this full-body mobility move.
✔️ Boosts hip & thoracic mobility
✔️ Activates major muscle groups
✔️ Great warm-up & circulation boost

Bonus! Perfect for a cool-down, to wind down, or de-stress after a tough moment:

5️⃣ Diaphragmatic Breathing
Inhale through your nose into your belly, exhale slowly through your mouth.
✔️ Activates the parasympathetic nervous system
✔️ Builds core stability
✔️ Enhances mental focus & emotional regulation

Take your wellness seriously this month and beyond. Your body (and brain) will thank you!🙌 Interested in becoming an NASM Certified Wellness Coach? Get started at the link in our bio.

#NASM #NationalWellnessMonth #MobilityMatters #FunctionalFitness #RecoveryIsTraining #MoveWellLiveWell by @chef.wick

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a year ago

Meet Jonathan (@chef.wick) — a soon-to-be NASM Certified Personal Trainer and Nutrition Coach with a background in exercise science and psychology. He’s passionate about blending fitness with food to fuel both performance and longevity, and we’re teaming up to share his workout routine and nutrition strategy!

🫐 Pre-Workout Fuel:
Jonathan starts his session with a simple pita omelette — eggs, tomatoes, and lettuce wrapped in pita bread. It’s quick, customizable, and delivers a healthy balance of protein, carbs, and fiber to prep his body for performance.

💪 Workout Breakdown:
> He kicks things off with barbell deadlifts — a multi-joint strength move that activates the glutes and erector spinae. (Pro tip from Jonathan: “I was looking into a mirror for filming, but keep your neck neutral when performing to avoid strain.”)
> Then it’s onto Bulgarian split squats to hit the quads and improve single-leg stability.
> Farmer’s carries follow, building full-body stability and grip strength.
> He knocks out some pull-ups for lats and core control.
> And, he finishes with an overhead plate press to strengthen the shoulders and upper traps.

🥦 Post-Workout Nutrition:
> Jonathan reaches for protein granola bites right after the lift — packed with fiber, protein, and healthy fats.
> Then he goes in on a “super meal”: salmon, quinoa, chickpeas, and spinach — ideal for muscle recovery, satiety, and replenishment.

Jonathan’s Tip: “Consistency in the gym needs to be matched at the dinner table. Think of fitness and nutrition as yin and yang — progress requires both.”

Interested in getting #NASMCertified? Head to the link in our bio to get started! by @chef.wick

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a year ago

This was a really fun dish to make. Extremely nutrient dense but also low in calories. The ratatouille came out very fresh and consisted of tomatoes, zucchini, and eggplant. Along with the garlic, onions, carrots, and some more tomatoes and some herbs to make the sauce. Highly recommend trying it for yourself, but also feel free to add your own twist to it if you have a preference of more vegetables to slice. #ratatouille #disney #pixar #chef #viral #reels #explore @krogerco taken in Richmond, Virginia by @chef.wick

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2 years ago

If I was a boxer, these are some of the workouts I would do ✍🏽✅

Which one will you be adding to your next workout? 💬

#training #fitness #boxing #workout #personaltraining taken in Richmond, Virginia by @chef.wick

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a month ago

This is just a glimpse into some of the things I eat throughout the day to power through it🔋🍽️

What are some of your favorite meals or snacks to have in the day?
#mealprep #nutrition #explore #foodie #healthandfitness taken in Richmond, Virginia by @chef.wick

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2 months ago

Here is a nice Upper Body Workout put together by me✍🏽 Swipe to see the full breakdown of each movement and benefits➡️
Leave a comment or questions about any of these below ✅
#nasm #personaltrainer #crunchfitness #workout #explore

* Half-Kneeling Banded Chest Fly

Primarily targets pectoralis major and anterior deltoid

Engage the core for added stability
(2x10 each side)

* Rope Machine (Tricep Pushdown)

Primarily targets triceps brachii

Slow and controlled movement starting at 90 degrees elbow flexion and fully extend elbow at finish
(2x12)

* Inverted Rows TRX

Primarily targets lats, rhomboids, mid traps, posterior delts, and biceps

Engage core(rectus abdominis, obliques, and glutes) for increased stability while pulling body upwards
(2x10)

* Body weight Dips

Primarily targets pectoralis major, triceps, and anterior delts

Lower body with control so shoulder is comfortable
(2x10)

* ISO- Lateral Low Row

Primarily targets lats, rhomboids, mid traps, posterior delts, biceps and brachialis

Move with control as you keep your trunk stable and good scapular retraction
(2x8) * 1 rep equals left and right with bilateral row at end

* Single Arm Landmine Row to Rotation/Press

Primarily targets your lats, rhomboids, anterior/posterior delts, biceps, obliques, serratus anterior, triceps, and pectoralis

Slow and controlled as this a full body/kinetic chain movement for (2x8 each side)

* Gladiator Rows

Primarily targets lats, rhomboids, mid traps, posterior delts, biceps. While engaging the glutes, hamstrings, erector spinae, and transverse abdominis

This movement keeps the core engaged while actively working your upper back muscles in this coordinated movement
(2x8 each side)

* DB Chest Fly/Press on Yoga Ball

Primarily targets the pectoralis major, anterior delts, and triceps

While this is performed on an unstable service, it’s primarily for stability and coordination rather than more force production with the iso-lateral chest press
(2x8) * 1 rep equals both fly and press

* DB Bicep Curl (Neutral and Supinated Grip)
Primarily targets bicep, brachialis/brachioradialis

Slow and controlled movement as you rotate your wrist in between reps
( taken in Richmond, Virginia by @chef.wick

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2 months ago

A day that never gets skipped 🚫
What’s your go to movement for leg day? 💪
#explore #legday #reels #fitness #personaltraining taken in Richmond, Virginia by @chef.wick

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2 months ago

Here are a couple of different workouts to add to your next training session 🔋

Drop a comment below of your favorite one to try next or any questions below💬
#power #explore #gym #fitness #reels taken in Richmond, Virginia by @chef.wick

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3 months ago

Who doesn’t want to be like Spider-Man?🕸️
#spiderman #workout #explore #marvel #brandnewday taken in Richmond, Virginia by @chef.wick

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3 months ago

This workout I made combines strength, balance, mobility, and power through multiplanar movements✅
Improving your neuromuscular coordination, core stiffness, joint stability, and movement efficiency are a few key things to translating to overall performance and daily movements. 🧠
Drop one of your favorite ones or one that you’ll try below in the comments ⬇️
#functional #personaltraining #explore #fitness #health taken in Richmond, Virginia by @chef.wick

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3 months ago

The key is training with intention, not just high intensity💡
Here are a few of the exercises I do for my high intensity training and each of them recruit power, coordination, stability, and overall explosiveness 🔋
#hiit #athlete #personaltrainer #fitness #nasm taken in Richmond, Virginia by @chef.wick

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3 months ago

When I train full body, this is how it looks✅ A smooth blend of explosive power, core stability, balance, de-acceleration/coordination, and functional movement. The key is training the body to not just look good, but most importantly to move well⚖️ #training #functionalfitness #athlete #plyo #explore by @chef.wick

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5 months ago