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Lumix System | Hybrid Coaching

@lumixsystem_kbf

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LUMIX SYSTEM
Hybrid Fitness Coaching for Busy Adults
Strength • Running • Fat Loss • Longevity
Programme, check-ins, and form review
WhatsApp to start

POSTS STORIES REELS

Who is Edison Ho?

HYROX COACH LEVEL 1
MR WORLD SINGAPORE 2012
MANHUNT 2012 TOP 5
CERTIFIED PERSONAL TRAINER - ISSA
STRENGTH & CONDITIONING COACH - ISSA
USUI REIKI HEALING LEVEL 2
SPORTS MASSAGE LEVEL 3
TRX INSTRUCTOR LEVEL 1
BROGA (MEN’S YOGA)
KETTLEBELL LEVEL 1 INSTRUCTOR
PRE-POST NATAL COACH - FIT SG
ELDERLY TRAINING COACH - FIT SG
CQB INSTRUCTOR LEVEL 1
PHYSIQUE SPORT ATHLETE 2015 WBPF (TOP 10)

#sgkbf #kingrbruhfitness #sgpt #sgpersonaltrainer #hyroxcoach by @lumixsystem_kbf

Only get to train once a week? It still counts.

A 2024 review concluded strength can improve with resistance training done just one day a week.

A 2018 meta-analysis of 22 studies also found that when weekly volume is matched, how often you train doesn't significantly change strength gains. Extra days mainly help by adding more total work.

One honest note: in women specifically, training more often did show bigger gains. So if a second day fits your week, great. If it doesn't, one good session done every week is a real plan, not a failure.

A simple full-body session:
1. Squat or leg press
2. Hinge (deadlift or hip thrust)
3. Push (push-up or press)
4. Pull (row)
5. Carry (farmer's walk)
When it feels easier, add a rep or a little weight.

Most people don't need a perfect plan. They need one that survives a busy week.

Save this for your next busy week. Follow for more realistic training tips.

Sources: Grgic et al., Sports Medicine 2018; minimal-dose resistance training review, 2024

#WomenWhoLift #StrengthTraining #LumixSystem #SingaporeFitness #BusyWomen by @lumixsystem_kbf

Do you need to sync your training to your cycle? The research says probably not.

Cycle syncing is everywhere right now: train hard in one phase, ease off in another. Here's what the studies actually show.

A 2023 umbrella review found low-quality, inconsistent evidence that cycle phase changes strength or muscle gains, and called cycle-based strength programming "not an evidence-based approach".

A 2024 meta-analysis did find small-to-medium strength dips around the early follicular phase (your period days), but the studies were small and varied a lot.

What to do instead:
1. Keep the same programme all month.
2. Note how you feel each session (energy, cramps, sleep).
3. On a rough day, swap heavy work for lighter work. Then carry on.

Listening to your body beats following a phase chart.

Save this for later. Follow for more no-nonsense training tips.

#WomenWhoLift #StrengthTraining #CycleSyncing #LumixSystem #SingaporeFitness by @lumixsystem_kbf

"In just short 3 months, I lost 7kg, reduced more than 3% body fat ... dropped 2 clothing sizes."
(Cheryl, Google review)

Results like this come from a plan that fits your week: training you can follow, food guidance on WhatsApp, and steady check-ins so you keep going.

Lumix System is rated 5.0 stars from 20 Google reviews.

Want a plan built around your life? DM CONSULT or WhatsApp +65 9151 3244.

#LumixSystem #SingaporeFitness #PersonalTrainerSingapore #FatLossSingapore #HealthyHabitsSG by @lumixsystem_kbf

A better plank isn't longer. It's tighter.

A 2-minute plank with your hips sagging trains your patience more than your core. A short, tight hold does more.

Try this next session:
1. Elbows under shoulders, forearms pressing into the floor.
2. Ribs down, like you're zipping up a tight jacket.
3. Squeeze your glutes hard and push the floor away.
4. Hold 20 to 30 seconds, rest, repeat 3 times.

Once that feels steady, add time or a plate on your back. Not before.

Save this for your next core session. Follow for more.

#CoreTraining #CoreStrength #StrengthTraining #LumixSystem #SingaporeFitness by @lumixsystem_kbf

Better wall balls start with your squat.

In HYROX, a wall ball only counts when your hips drop low enough. When legs get tired, reps get shallow, and shallow reps get no-repped.

A simple fix: train your squat to a box.
1. Set a box so the top sits just below knee height.
2. Hold a med ball, dumbbell or kettlebell at your chest.
3. Sit back until you lightly touch the box, then drive up tall. No bouncing off it.
4. 3 sets of 10, slow on the way down.

Same depth every rep in training means fewer wasted reps on race day.

Save this for your next HYROX session. Follow for more.

#HYROX #HYROXTraining #HYROXSingapore #LumixSystem #SingaporeFitness by @lumixsystem_kbf

"He didn't just focus on getting me to lose weight, he focused on building sustainable habits … I lost around 8 kg while feeling stronger and healthier."
(Val, Google review)

That's the whole idea behind Lumix System: train, eat, recover, repeat, built around habits you can actually keep. Not a quick fix.

Lumix System is rated 5.0 stars from 20 Google reviews.

Want a plan built around your week? DM CONSULT or WhatsApp +65 9151 3244.

#LumixSystem #SingaporeFitness #PersonalTrainerSingapore #HealthyHabits #WeightLossSingapore by @lumixsystem_kbf

Busy week? Don't skip the session. Shrink it.

A 20-minute workout you actually do beats the 60-minute one you keep pushing to tomorrow.

Try this:
1. Pick 3 moves: one squat, one push, one pull.
2. 3 rounds, 8–10 reps each.
3. Done. Log it, move on.

Consistency builds results, not perfect weeks.

Save this for your next busy week. Follow for more.

#LumixSystem #SingaporeFitness #StrengthTraining #FitnessTips #BusyLifestyle by @lumixsystem_kbf

Six weeks to AIA HYROX Singapore (26–29 Nov, Singapore EXPO). Here’s one session worth adding: the compromised run.

In a race, every 1km run comes straight after a station. Your legs won’t be fresh, so don’t only train them fresh.

How to do it:
1. Pick a station: wall balls, sandbag lunges or burpee broad jumps.
2. Finish the set, then run 1km straight away at your goal race pace. No rest in between.
3. Start with 3 rounds and add one every week or two. Keep the pace steady rather than chasing a time.

The first 200m will feel heavy. That’s the point. Learn to settle into your rhythm early.

Save this for your next session.

#HYROX #HYROXSingapore #AIAHYROX #HYROXTraining #LumixSystem by @lumixsystem_kbf

AIA HYROX Singapore is 26-29 Nov at Singapore EXPO.
Seven weeks out. If you’re racing doubles or singles, this is the window to make race week feel familiar, not chaotic.
Your race programming lives in the online app. Open the session, follow the demo videos, and log the work. Station work on tired legs. Run volume that actually fits your week.

Recover built into the plan Train / Eat / Recover / Repeat, race weeks included.

Not random gym days. A clear system you can finish, week by week, so when you hit Singapore EXPO the work already feels like home.

Ready to build toward AIA HYROX Singapore?

DM HYROX for a consult. WhatsApp +65 9151 3244 lumixsystem.sg

#HYROX #HYROXSingapore #HYROXSG #AIAHYROX #LumixSystem by @lumixsystem_kbf

Walk into the gym knowing exactly what today’s session is.

That’s the Train part of the Lumix System. Your programme sits in our online app: open today’s session, follow the exercise demo videos, and record your workout as you go. No guessing, no making it up on the spot.

Food is handled separately. Your Lumix Diet guidance comes through WhatsApp, so the app stays simple: train, log, done.

Train. Eat. Recover. Repeat.

DM CONSULT to get started, or WhatsApp +65 9151 3244.

#LumixSystem #OnlineCoaching #SingaporeFitness #StrengthTraining #PersonalTrainerSingapore by @lumixsystem_kbf

Busy week? Your plan doesn’t stop.

Your training programme, form checks and weekly check-ins live in the app. Diet stays on WhatsApp, so food guidance is a message away.

You train on your schedule. I keep the plan moving and adjust as you go.

Built for busy adults in Singapore who want results without guessing.

DM “CONSULT” or WhatsApp +65 9151 3244 to book a free consult.

#lumixsystem #singaporefitness #onlinecoaching #sgpersonaltrainer #fitnesssg by @lumixsystem_kbf