lose fat, gain muscle and transform your body THE ASIAN WAY in just 12-weeks 🔥
Welcome to the 12-Weeks Asian Body Transformation Challenge - a complete strength training, cardio and nutrition challenge 📉
Next intake starts 5 August 2024
WANT TO START LOSING FAT, GAIN MUSCLE AND GET STRONGER AND SUSTAIN IT?
Introducing the Asian Body Transformation Challenge, a 12-Week Challenge that helps you build healthier habits in nutrition, training and mindset, get to your goals with a lot more calm and grace AND stand a chance to win cash money for that extra external motivational kick!
If you are:
- Struggling to change by yourself and want accountability and guidance;
- Frustrated about going in and out of diets especially when life seems to hit you hard;
- Finding it difficult to break away from dieting cycles and want to do it right once and for all;
- Dying to see how far you can be pushed, what your limit is and what you can achieve…
Then this is for you!
What Is 12ABT CHALLENGE?
The 12-Week Asian Body Transformation (12ABT) Challenge is a 12-week group challenge that involves changing your nutrition the Asian way, starting strength training and adopting healthy habits for your nutrition, exercise and mindset.
The goal of the challenge is to educate and guide you in making sustainable changes that suits your lifestyle. You will be paired up with a coach throughout the 12 weeks – and you will also be a part of the community and do this together.
The goal is to lose fat and gain muscle PLUS learn how to build sustainable habits, achieve a stronger mind and improve your relationship with food and exercise as we work as a team to sustain a healthier lifestyle.
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ASSIGNED COACH
Who will be with you and check-in with you throughout the 12 weeks
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customised workouts
Choose between workouts at home or with a PT in the gym all customised for you
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BODY COMPOSITION
Full body composition analysis at the beginning, middle and end
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NUTRITION COACHING
Nutrition changes and habit based coaching and tasks that suits the Asian lifestyle
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BREAKOUT SESSIONS
Nutrition and mindset building breakout sessions via Zoom
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ACCOUNTABILITY AND SUPPORT
An entire team who is doing this with you for support and motivation
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PRIVATE telegram GROUP
Daily check-ins and tasks to do through our private group
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outdoor runs
Weekly outdoor runs happening every Sunday (and optional run the GE Womens Run at the end!)
The 1-Habit Approach
At 1-Habit, we believe that a sustainable lifestyle change involves three things implemented 1-Habit at a time – nutrition, exercise and mindset. Throughout the 12ABT Challenge, you will be introduced to all 3 aspects of living a sustainable lifestyle.
Nutrition Habits
On top of your specific calorie and macro change, you will start to change your habits which can be applied easily to your life no matter how busy you are. You’ll also receive resources such as recipes, ingredients substitutes and easy to follow infographs to better manage your new nutrition habits.
Exercise Habits
While working on your nutrition changes, you will also start training. Our training fits all levels as your program is personalised so it doesn't matter your starting point - we will figure a plan to get you moving better.
The best thing is? Our training programs combines strength training, cardiovascular training and mobility to help you not just be stronger, but fitter and more mobile.
Mindset Habits
And to put the cherry on top of it all – one which we believe is super important to stay sustainable – you will be introduced to mindset habits that you can try implementing to help you be patient, calmer and stronger in the mind.
And the Final Challenge!
Every Season of 12ABT will include a Final Challenge and for this Season, it will be the Great Eastern Womens Run happening on 27 October 2024. We are not affiliated with them so if you do choose to participate in the run, you will need to register for it yourself. We will be running the 5km or 10km routes together!
And of course, stand chance to win cash prizes for that extra external motivation!
We do things a little differently here – the best Challenger is not the person who only has the biggest difference in body fat loss – but it’s the person who can adhere to their plan as much as possible, be CONSISTENT and SHOWS UP. Here's our scoring system and the prizes you can look forward to 👇🏽
Challenge Calendar
The next 12ABT Challenge officially begins on 5 August 2024 with some activities to complete in Week 0. Here’s the Challenge Calendar 👇🏽
Meet Rafiqah.
Rafiqah is the winner of our June 2021 Challenge. Over the course of 8-weeks, she lost 1.9kg in weight and 4.4% in body fat.
"Thank you 1-Habit for this wonderful experience and opportunity. The constant motivation be it in-person or telegram group chat has helped me mentally in this challenge. Meeting new people from different age group and background but with similar goals has also been heart warming. And of course, thank you to all the coaches for constantly motivating me to push past my perceived limits to get where I am right now."
testimonials from our past challenges
"The challenges are done in a methodical step-wise manner with a clear rationale each time, focusing on one habit at a time before the next habit is stacked upon. This has helped me tremendously in making changes to my nutritional habits as the changes are not done drastically."
- Shakira, June '21 lost 3.2kg in weight and 2.6% body fat (8 weeks)
"Changing the way I eat was a difficult task because old habits die hard. But tackling them one habit at a time was the key. Not only that, the coaches are always present with their advices and motivations. And having a group of people doing it together made it all the more fun."
- Sha, June '21 lost 3.2kg in weight and 3.3% body fat (8 weeks)
"My understanding of exercise has grown and I’ve learned proper techniques so I can work out without pain during the 8 weeks challenge. Now i can feel my body is getting leaner and the rest of my body is coming along nicely."
- Haili, June '21 lost 1.7kg in weight and 0.8% body fat (8 weeks)
you're in good hands 🙌🏽
With over 20 years of combined experience, we've been in this industry long enough and worked with some amazing clients in the past. We don’t fluff our social media pages with half naked bodies or aesthetically pleasing pictures just to get more clients. Our clients are real people – messy, disorganised and full of baggage who are juggling a career, a family, children and life. But they come to us with one purpose – to change their lifestyle 1-Habit at a Time.
Check out the real people that come through our doors every day. You can be one of them by starting this Challenge.
Work with a team whose sole purpose is to help you change your lifestyle, including:
Aqilah Norazman, the Founder and Head Coach of 1-Habit making sure you're on track to lifelong body success.
Aqilah Norazman, MSc, is the Founder of 1-Habit. With over 12 years of experience in the fitness industry, coaching has always been her life's work. She has spoken to hundreds and for clients like Facebook, Cisco Systems, Visa APAC, Zuellig Pharma and many more. Aqilah and her work has been featured in Channel News Asia, Berita Harian, Mediacorp Suria and Channel 8, Shape Magazine and many more.
meet your challenge team
Our team are here to make sure you succeed in this Challenge. Our coaches are fully certified and comes with a wealth of experience to work hand in hand with you and get you to your goals. We work collaboratively with our clients because team work, makes the dream work.
aqilah, msc
Head Trainer
Strength & Conditioning | Fat Loss Transformations | General Health | Mobility
Certified Personal Trainer with 12 years of experience, Aqilah's passion has always been helping women realise their strength while juggling the amazing thing called life.
She believes that everyone comes with a unique lifestyle and aspires to work hand in hand with her clients to find their superpowers through strength and conditioning.
🔥 Masters in Exercise Science in Strength & Conditioning
🔥 Bachelor of Science in Physiology
🔥 Diploma in Fitness
🔥 Precision Nutrition Level 2 Coach in Sports and Exercise Nutrition
yasirah
Online Coach
Fat Loss Transformations | Rehab | Pre and Post Natal | General Health
Growing up in a very Malay-Indian household, which consisted of eating whatever I wanted or whatever my mother cooked, Yasirah started to educate herself about nutrition and make changes to her lifestyle.
As a Coach, she loves to educate and share her knowledge with people around her and she strives to show that it is possible to stay healthy despite being an Asian with the various and deep cultural food choices we have.
🔥Bachelor in Sports And Physical Education (ongoing)
🔥 Diploma in Sport And Exercise Sciences
🔥 NCSF Certified Personal Trainer
🔥 Prehab and Rehab Specialist
🔥 Pre and Post Natal Certified Trainer
🔥 Elderly Specialist Course
shikin
Trainer
Strength & Conditioning | General Health | Mobility | Sports Massage
Shikin have always been active and sporty growing up and believe she can inspire others to start getting active.
Her passion is to help her clients channel any issues they have in their life into fitness.
🔥 Diploma in Applied Food Science & Nutrition
🔥 International Diploma in Sport And Exercise Science (Sport Fitness)
🔥 Sports Massage Therapy
🔥 Singapore Coach Excellence Programme Weightlifting Level One
hidayah
Trainer
Fat Loss Transformations | General Health | Pre and Postnatal
As a new mother, staying physically active has helped Hidayah cope with many of life's challenges. She first got into fitness during her university days, turning to strength training to improve her mental well-being.
As a coach, her goal is to make fitness more accessible and less intimidating for those seeking to improve their well-being. Her mission is to cultivate a welcoming environment where everyone feels valued and supported, regardless of their starting point.
🔥 ACE Certified Personal Trainer
🔥 Bachelor of Science (Sports Science & Management)
🔥 GGS Certified Women's Coaching Specialist
🔥 ISA Prenatal and Postnatal Exercise Specialist
and of course, Meet your game master...
Mairah may look intimidating but she’s playful at heart - and that's why she is our Game Master. She's here to ensure everyone's points are tallied accurately, and will give her motivation so you can succeed.
Investing in a professional is a serious commitment and we don’t take that lightly 👌🏽
We recognise your commitment to your health and we want to give you the best. For this 12ABT Challenge, you have two options. Sign up for the PT route or Online route.
The PT Route
Work 1-on-1 with a Personal Trainer and meet them once a week at a time that suits you.
The Online Route
Stay flexible and have the freedom to work out in your own time with the guidance of our online coaches.
You'll get to join the Challenge that helps you build healthier habits in nutrition, training and mindset, get to your goals with a lot more calm and grace AND stand a chance to win cash money for that extra external motivational kick!
Personal training - Head trainer
12ABT Challenge
+ 1x Weekly 1-on-1 PT @ Tanglin Mall
+ 2x Week Personalised Strength Training Sessions
+ 1x Weekly Sunday Run
SGD379 per fortnight
(total 6 payments)
Personal training - trainer
12ABT Challenge
+ 1x Weekly 1-on-1 PT @ Fusionopolis (West) or Downtown East (East)
+ 2x Week Personalised Strength Training Sessions
+ 1x Weekly Sunday Run
SGD299 per fortnight
(total 6 payments)
online coaching
12ABT Challenge
+ 3x Week Personalised Strength Training Sessions
+ 1x Weekly Sunday Run
+ Monthly Online Check-ins
SGD129 per fortnight
(total 6 payments)
submit the form below to sign up now 👇🏽
FAQs
Do I need to have experience in exercise or nutrition to begin this Challenge?
No, you don’t! This Challenge was introduced for complete beginners or regular exercisers that needs a little restart to their eating and nutrition habits. You don’t have to have any experience to join this Challenge.
What equipments do I need to start this Challenge?
You will need at least a pair of dumbbells if you are working out at home - your Coach will advice you on what weights to get before we start.
What if I have any predisposed medical conditions or injuries? Can I still join?
If you have medical conditions or injuries, we will need to assess the severity of your conditions before we begin. This will be achieved during our first call before you sign up so even if you have certain injuries and condition, go on, apply and we will talk about it.
How many times a week do I have to exercise and when are these sessions?
If you signed up for the PT Pathway, your PT sessions will be scheduled at a time that suits you and your trainer and this will happen once a week. On top of that you will still need to show up to your own workouts 2 more times a week.
If you opt for the Online Pathway, you will be working out by yourself at home at least 3 times a week.
On top of that you have the option to join our weekly runs on Sunday mornings as we train for the upcoming Great Eastern Women's Run.
What are the Group Breakout Sessions and what if I can’t attend them?
The Group Breakout sessions are done online and is there to help you learn and educate yourself on how to sustain this lifestyle. The first Breakout Session will introduce you to the Challenge so you can start on the right foot. The second and third session will be an educational webinar on habits and mindset changes. The final Breakout Session will wrap up the Challenge, celebrate wins and conclude the Challenge. You are all winners!
We will highly encourage you to attend them! However if you can’t attend them, all sessions will be recorded and you can have access to them whenever you are free!
What is the final challenge and party?
Every Season of the 12ABT Challenge will include a Final Challenge and for this Season, the Final Challenge will be the Great Eastern Womens Run 2024 on 27 October 2024.
It is not compulsory for you to join, but we will highly encourage you to celebrate your win. We are not affiliated with GEWR and should you choose to participate in the run, you will need to register for it yourself. The categories that we will be running is 5km and 10km.
If you choose to opt out of the run, you can just join us for the Final Party where we will be celebrating all our wins and award prizes. More details will be released soon.
Have more questions? Send us a WhatsApp here!
one final thing...
Take one small step today toward better health and the body you’ve always wanted… join us now in the 12-Week Asian Body Transformation Challenge!
Maybe it’s been a while since you’ve felt strong, confident and energetic. You've spent so many days just thinking about your health.
If you're ready to start your journey and have the body and health that you deserve - we are ready to help you and let you experience what a healthy, non-restrictive and balanced lifestyle is about. No restrictive dieting, no crazy all or nothing workouts. Just a Challenge that fits seamlessly into your lifestyle and Coaches ready to support you every step of the way.
This is your opportunity to work with Singapore's first Habit driven coaching company to become your healthiest, strongest, fittest self, and stay that way for good.
We hope to have the opportunity to help you transform your body and life forever.
But the next step is up to you.
Start your Asian Body Transformation journey today 👇🏽
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