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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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From pro arenas to the highest winter stage, smart wellness and recovery drive peak performance. ❄️ Soon‑to‑be NASM CPT, CWC, and CNC Jonathan (@chef.wick) shares a winter training day built for resilience and readiness:

🍽️ Breakfast — Protein‑packed oatmeal (+ protein powder)
Supports glucose for training and promotes muscle protein synthesis with carbs + protein.

💡Mindset & Education — Keep learning
Training isn’t just physical—reading and education help athletes recover smarter, lower stress, and reduce CNS load.

🥦 Mid‑Day/Lunch — Gumbo (shrimp, chicken, sausage, veggies)
Mixed proteins boost nutrient density. Sodium supports fluid balance and nerve signaling. Carbs + protein aid glycogen resynthesis.

🪂 Prep — Dynamic mobility + parachute sprints
Dynamic warm‑ups raise core temp, lubricate joints, and prep the nervous system. Parachute sprints improve rate of force development and running form—ideal for winter speed and power.

🥑 Dinner — Trout, sweet potatoes, spinach, avocado, bone broth
Packed with omega‑3s, vitamins, minerals, and collagen for recovery.

☕️ Recovery/Wind‑Down
Herbal tea, sleep mask, and light stretching promote better sleep and parasympathetic activation.

🏆 Want to coach nutrition at a world‑class level? Learn more about our updated NASM Certified Nutrition Coach course at the link in bio.

#NASM #WinterTraining #ElitePerformance #WellnessAndRecovery #NutritionCoach NASMCNC

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Fuel your body and mind this holiday season with these tips from soon-to-be NASM CPT, CNC, and CWC, and #NASMPartner @chef.wick!

🥣 1. Don’t Skip Breakfast
Skipping meals can spike ghrelin (your hunger hormone) and reduce leptin (your fullness signal), leading to overeating later.
> Jonathan’s Tip: Start your day with a protein- and fiber-rich breakfast to stabilize blood sugar and set the tone for a balanced feast.

🍽️ 2. Slow Down While Eating
It takes about 20 minutes for your brain to register fullness via hormones like GLP-1.
Jonathan’s Tip: Chew slowly and savor each bite. This can enhance satisfaction and help prevent overeating.

🥦 3. Start with Protein & Veggies
Protein increases satiety and thermogenesis, while fiber helps regulate blood sugar.
Jonathan’s Tip: Load your plate with turkey and veggies first, or eat them before diving into carb-heavy dishes.

💛 4. Practice Gratitude Before You Eat
Gratitude can lower cortisol (a stress hormone), reducing stress-driven eating.
Jonathan’s Tip: Pause and reflect on 3+ things you’re thankful for before your first bite.

🏃‍♂️ 5. Move After Your Meal
Light activity post-meal improves glucose uptake and digestion.
Jonathan’s Tip: Take a 10–15 minute walk after dinner to support blood sugar balance and aid digestion.

Want to learn more about nutrition coaching? Take the next step in your health and wellness journey with our Certified Nutrition Coach (CNC) course. Whether you’re a fitness pro or just passionate about health, this course gives you the tools to make a real impact. Link in bio.

#NASM #ThanksgivingWellness #MindfulEating #HolidayHealth

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1 piece of equipment, endless exercises 💭. Who says you need an entire gym of equipment to get a full work in? Save this reel for your next workout, whether it’s at home or at the gym ✍🏽
#circuittraining #kettlebell #fitness #explore #workoutmotivation

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Balance/Stability Series ⚖️(Read below)

📌 Tennis Ball Calf Raises
Great for smaller stabilizers of the foot that support balance, running mechanics, and posture/alignment.
Muscles worked: Gastrocnemius, Soleus (stabilizers: Tibialis posterior/intrinsic foot muscles, glutes)

📌 Wall Sit
Isometrics like this can help boost muscular endurance and joint stability, improving performance under fatigue.
Muscles worked: Quads, Gluteus maximus (stabilizers: Hamstrings, Core, Erector spinae)

📌Banded 3-Way Hip
Targeted hip movement/strength has been shown to help improve the knee stability, running mechanics, and overall balance. Perfect for the start or at the end of workouts
Muscles worked:
• Flexion ➡️ Iliopsoas, Rectus femoris
• Abduction ➡️ Gluteus medius, Tensor fascia latae
• Extension ➡️ Gluteus maximus, Hamstrings

📌 BOSU Balance + Tennis Ball
Great for proprioception and hand-eye coordination. Can help joint stability and body awareness, key for better control.
Muscles worked: Core (transverse abdominis, obliques), Gluteus medius (stabilizers: Quads, Hamstrings, Deltoids, Ankle stabilizers)

📌Single-Leg BOSU Hop
Great for your reactive balance, coordination, and landing mechanics. It’s more about absorbing the force with control.
Muscles worked: Quads, Gluteus maximus, Calves (stabilizers: Hamstrings, Gluteus medius, Core, Ankle stabilizers)

📌 Single-Leg RDL
Balance/strength training in one.
Great for correcting any asymmetries and improving movement efficiency(perform in mirror to check if your body stays in line/straight).
Muscles worked: Hamstrings, Gluteus maximus (stabilizers: Gluteus medius, Erector spinae, Core, Calves/ankle stabilizers)

📌 Side Lunges
Opens the hips while training strength/balance in the frontal plane(left-right movements). This is all about control/stability.
Muscles worked: Quads, Gluteus maximus, Adductors (stabilizers: Gluteus medius, Hamstrings, Core, Hip flexors)

📌 Squat/Push Press
Connects the lower/upper body through one whole chain. Great for kinematic sequencing(bottom to top movement).
Muscles worked: Quads, Gluteus maximus, Deltoids (stabilizers: Hamstrings, Core, Trapezius)
#explore #fitness #mobility

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Wellness isn’t one-size-fits-all—it’s multidimensional.

This #EmotionalWellnessMonth, we’re proud to collaborate with soon-to-be NASM Certified Wellness Coach and #NASMPartner @chef.wick to showcase how he embodies the 8 Dimensions of Wellness in his everyday life.

🧠 Intellectual – Jonathan spends time reading and challenging himself to deepen his understanding of training and fitness across all levels.
🏃 Physical – He pushes his limits with outdoor jogs and weighted vest workouts to increase energy expenditure.
💬 Emotional – After long days, he unwinds with relaxing music, reflecting, and reconnecting with his emotions.
💼 Occupational – Jonathan is actively building his future by engaging with NASM materials and pursuing his career goals.
🙏 Spiritual – He finds strength and awareness through scripture, nurturing his spiritual wellness.
🌿 Environmental – Nature walks help him boost his mood and strengthen the connection between his health and the environment.
💰 Financial – He practices mindful spending, using a monthly budget to stay on track and make intentional choices.
🏀 Social – Quality time with family, like playing basketball with his cousin, keeps his social wellness thriving.

At NASM, we believe true wellness is a personal journey encompassing all areas of life. Which dimension are you focusing on this month?

Whether you’re inspired by Jonathan’s journey or looking to guide others through their own, the NASM Certified Wellness Coach course equips you with the tools to empower your clients across the dimensions of wellness—mind, body, and beyond. Link in bio.

#NASM #EmotionalWellnessMonth #8DimensionsOfWellness #NASMCertified #WellnessInAction

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Power/Strength starts from the ground up beginning with stability/control and mobility first🏋🏾‍♂️(*without those fundamentals then you may increase risk of injury), but these are just a few of the different lower body exercises that I mix into my routine when I focus on power✅ Save these for your next leg day! #legday #plyometric #reels #explore #workoutroutine

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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

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Rome wasn’t built in a day and neither is your body, great things take time, let’s get right‼️ (I’ll be doing more gym content alongside the recipes when I can ✅) #gym #bigback #motivation #fitness

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Chef Wick’s plate(s): Vacation edition 🧉
Which one is your favorite?🍽️
1: Veggie Wrap platter
2. Classic eggs/bacon/toast with Lemongrass tea
3. Ital Pasta
4/5. Jamaican Curried Shrimp and Sangria
6. Homemade Bread Pudding
7/8. Fresh Coconut, Mango, Sugar Cane, and Pineapple
9. Grilled Lobster, cabbage, and toast
10. Homemade Vanilla ice cream with grape nuts(crunchy granola)
11. Bushman’s Ital Stew with side of steamed rice
12. Miss Lily’s Smokehouse Platter
13. Jerk chicken platter
#travel #jamaica #seafood #explore

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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!

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Euphoria 🌊

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Just a daily reminder, did your day get better? ⭐️ #reels #viral #inspiration #jesus #faith #grateful #lifestyle #explore #motivation

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