The Hourglass Project
196 episodes - English - Latest episode: about 2 months ago -Helping Fitness Ladies level up their training to build the hourglass figure. Get stronger, train wiser and learn more about nutrition to help you with this. Hosted by Sean Koh, Trainer and Exercise Physiologist of over 10 years experience! Follow me on Instagram (@coachsean.hourglass) get in contact with me!
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Episodes
43 - "How Su FINALLY fit the dress - Client testimonial!"
February 14, 2022 02:52 - 35 minutes - 35.8 MBSu is one of my clients and she has been training with us for a long time. When she came to us, she needed help to feel more confident about her body and NOW SHE'S MORE CONFIDENT THAN EVER! How did she get there? Hear it from Su as she tells us her journey to becoming confident about herself and finally fitting the dress that she couldn't wear before! I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey Here are ways you can keep connected: www....
42 - Stop Doing Bodybuilding Splits!
February 10, 2022 04:30 - 12 minutes - 8.9 MBThese days, most people end up doing bodybuilding splits first. I don't know why...but this can be a BIG problem. In this episode, I'll talk about: -Reasons why this is not good for you -Why you should change your routine now before it's too late -What you can do instead Have a listen and make sure to listen 'til the end. Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Yo...
41 - Why I Hired a Coach For Me
February 03, 2022 03:12 - 12 minutes - 8.42 MBWhy did I get a coach to look after me? I know some of you might be wondering why I did that. I have to be honest, having someone who'd look after you is great, even for coaches, and I did it because of good reasons. It has been the best decision I made! Now, why did I do that? Simple, I have 3 reasons why I hired someone to look after me and why you should hire a coach too! Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active F...
40 - Should I count Calories?
January 20, 2022 03:28 - 9 minutes - 6.48 MBI hear people are cutting carbs or doing keto, Atkins, low carb and more sorts of diets. I'm not saying that any of these is wrong... but you need to understand the concept of these actions which entices with counting calories. Should You Count Calories? Here are 4 reasons why you SHOULD! Have a listen... --- Support this podcast: https://anchor.fm/seanmomentum/support Support the Show.
39 - How to Start Counting Calories
January 13, 2022 06:03 - 11 minutes - 8.29 MBAre you recently into diets or meal plans? That's a good thing but what happens when you can't stick to it? You probably don't know what to do. Here's a better alternative! -- Counting calories can help you lose weight by bringing awareness to what you eat each day. Today, we're going to teach you how to count calories and what you need to start. Join our Facebook Group for Guides, tips and more! https://www.facebook.com/groups/522994545588922 Here are ways you can keep connected: www....
38 - How to DOMINATE 2022 GYM goals
January 06, 2022 04:09 - 15 minutes - 11 MBHow do you keep yourself from giving up? A lot of people give up because they set unrealistic goals. This is the biggest issue. I want to help you how to Dominate your 2022 gym based goals. We want to help people get stronger, healthier and mentally better. Have a listen and Let me know what you think. Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Youtube: https://www.youtu...
37 - Kick-start into 2022
December 23, 2021 05:18 - 17 minutes - 11.4 MBToday we're going to talk about preparing for 2022. I know...it's a little bit early But we'd like to think about what's ahead and be prepared. We'd like to make sure people start taking actions now that new year is around the corner. Listen to what I have to say about taking actions for 2022. Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Youtube: https://www.youtube.com/c/...
36 - My Fat burning Plan for December
December 16, 2021 10:47 - 13 minutes - 8.73 MBChristmas is coming! Everyone has planned their entire month... what presents to get or what food to serve on the table. There's just one thing WE DON'T PLAN...it's TO GAIN THE HOLIDAY WEIGHT! Don't worry! We’ve got you! We have listed things that CAN HELP YOU SOLVE this PROBLEM! Listen to me, implement fast and let me know - does it work for you? Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/m...
35 - Meal Plans vs Counting Calories
December 09, 2021 06:13 - 13 minutes - 9.59 MBMeal plan versus counting calories... What's best for fat loss? What's best for Muscle gain? Honestly - for the last 12 years being a trainer this question always got asked and BOTH have their pros and cons So lets help you out and give you the answer have a listen! --- Support this podcast: https://anchor.fm/seanmomentum/support Support the Show.
34- You Being INACTIVE is holding you back
December 02, 2021 03:33 - 13 minutes - 9.03 MB"Have you ever thought that NOT eating and doing something could be holding your weight loss back? We have. In the last 10 years of helping people with exercise and training to be stronger, fitter and healthier - we have found that people have had the problems occur from not doing something, not just because of their actions of doing something else! That's right, even for those who don't train. Confused? Then you need to listen to this - to save you the frustrations and saving you month...
33- 3 things I'm STILL learning
November 25, 2021 06:53 - 13 minutes - 9.66 MBI thought I knew it all after 11 years in prescribing exercises and helping people get their goals. But still 'til this day - I'm learning. So I want to share with you the three things that I have been doing in my own training and how it has helped me: 1) Save time 2) FEEL stronger 3) Build MORE muscle Have a listen, and let me know what you think. I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey Here are ways you can keep connected: www....
32 - 3 Ways to Keep Motivated
November 18, 2021 05:32 - 10 minutes - 7.32 MBHave you been struggling to hit the gym or continue your routine lately? Maybe Too Busy at Work or Lost Your Motivation? I know there are days like that -- so we made this Podcast to HELP You Out! I've listed 3 Easiest ways to keep yourself motivated to Keep you Grinding out your Goals! Let me know what's your favorite part! I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey Here are ways you can keep connected: www.momentum-activehq.com Inst...
31 - 4 Tips to PREVENT XMAS Fat Gain | Wait for Tip #4
November 11, 2021 06:53 - 11 minutes - 8.02 MBHolidays are coming! Everyone's looking forward to the big Holidays, gatherings and of course...FOOD! There's just one thing WE DO NOT WANT...it's TO GAIN EXTRA KILOS! What are you going to do about it? Good thing, we have listed things that CAN HELP YOU SOLVE this PROBLEM specially #4! Have a listen and keep them in mind. Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Yout...
30 - 3 Reasons Why Your Generic Program is NOT Going to Work
November 04, 2021 09:03 - 11 minutes - 8.01 MBBought a programme online? Was it a cookie cutter? This is why it wont help YOU get all the results that you want. When it comes to getting results, it honestly just comes down to 3 sole reasons. And your programme isn’t giving this to you. Have a listen. Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Youtube: https://www.youtube.com/c/MomentumActiveRemedy --- Support this p...
29 - 3 Exercises to BENCHMARK your Fat Loss!
October 28, 2021 04:24 - 20 minutes - 14.2 MBWant to know if your Fat Loss is going well? We’ve got you sorted. 3 Exercises to help you BENCH MARK your fat loss - so you know that you are going in the right direction. Don’t get me wrong - these exercises wont GET YOU to your fat loss. But we have seen many people who HAVE been able to do these at a high quality, have the best progress in their fat loss journey. Can’t do any of them? Don’t worry - we will even show you how to get there! I want to know about your wins - so tag me o...
28 - 5 things I wish I knew when I first started
October 21, 2021 03:58 - 19 minutes - 13.1 MBI’ve made a lot of mistakes when training. Its what happens after you've been doing this for 11 years (to date!) I don’t want you to learn the hard way, from all the time wasted and pain felt from what I’ve done. But a mistake is only a mistake if you don’t learn from it - and here’s what I’m going to do for you, I’m going to pass on my knowledge of my 5 mistakes I made and things I wish I did to let you know how to avoid it. Number 2 is my favourite, but let me know - what's yours? Wan...
27 - Introducing CHING our NEWEST Team Member
October 14, 2021 03:03 - 21 minutes - 14.9 MBTraining hard, consistently and eating and gaining weight, but don’t know if you’re building muscle? Just not 100% sure if you’re in the right direction? We’ve got you! If you’re all that above, and want to know why you aren’t seeing your muscle definition, or if your programme is ideal for your goal - we can help you answer your questions. From how hard to push, to what to do with nutrition and what exercises to focus on! We just want you to keep building, pushing and lifting weights A...
26 - How we got Ching LEAN; starting with his Nutrition
September 30, 2021 06:57 - 22 minutes - 15.8 MBWant to get LEAN? Lose belly fat and feel great? Incase you missed it, Ching had his first bodybuilding competition where he was able to get to the best shape of his life. How? We helped him with his nutrition more than anything, focusing on what he was able to eat and still enjoy it! Trust me, you don’t want to miss this - so get a pen, get some paper and get writing! I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey Here are ways you can ...
25 - 5 things that all my BEST clients ALWAYS do
September 23, 2021 07:14 - 14 minutes - 9.7 MBI’ve been training people for 10 years. I’ve seen what people can do, and with each success - comes along with what they do. So what makes them so special? I’ve summed them up for you in 5 simple steps - stay around for number 3 which is the most important one. I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKey Here are ways you can keep connected: www.momentum-activehq.com Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook....
24 - 5 Weight Loss Actions, to be ON TIME!
September 16, 2021 03:56 - 23 minutes - 16.4 MBEarlier this week, I asked the question - if you lost 1kg per week, how many weeks would it take for you to reach your goal weight? I had a massive amount of responses, so I wanted to help the people with this. With this podcast I created, I’ve got 3 things that you can do to lose weight in a timely manner. My absolute favourite, is number 3 and I think it is absolutely true (I mean, all of them are.. Aren't they?) Stick to the end to get the BONUS tips too! I want to know about your wi...
23 - How to be Consistent in Training [3 Tips!]
September 09, 2021 03:54 - 22 minutes - 15.5 MBAre you going through waves of high motivation but end up back to your old habits? You want to be able to achieve it, but something just keeps pull you back? Motivation gets you started; but discipline keeps you going. That’s just a cheesy saying that has no information to give you, but I’m about to share with you 3 easy tips on what can actually help you. We just want you to keep building, pushing and lifting weights AND the people around you! I want to know about your wins - so tag me...
22 - Female Fat Loss: What EVERY young female NEEDS to know FIRST! [Case Study]
September 02, 2021 01:56 - 22 minutes - 15.2 MBToday’s society is difficult. Why? The truth? It’s so hard to NOT compare yourself to the unrealistic realities of the world - especially for females in today's society. I had a follower DM me about their goals to lose weight and find consistency in their training. I wanted to help but I always want to say this first, “Don’t compare yourself to others” and to be seek happiness in what your body CAN do is, as opposed to what it should LOOK like. Today I’m going through this follower's g...
21.0 - "JUST BEING FIT" Is a LIE! 4 things you NEED to know!
August 26, 2021 03:39 - 27 minutes - 18.9 MBNot a bodybuilder or want to be an athlete, but just want to just be “Fit & Healthy?” Being Fit & Healthy is a LIE. But here’s why - there is no definite way of ACTUALLY proving you are fit and healthy. What I want to show you is the 4 methods that CAN measure your fitness and your health. We are here to show you how to start measuring, managing and putting you in the right direction. We’re here to help you avoid running on the eternal wheel of what feels like failure and disappointment...
20.0 How Do I know if I'm Building Muscle?
August 19, 2021 04:07 - 19 minutes - 13.5 MBTraining hard, consistently and eating and gaining weight, but don’t know if you’re building muscle? Just not 100% sure if you’re in the right direction? We’ve got you! If you’re all that above, and want to know why you aren’t seeing your muscle definition, or if your programme is ideal for your goal - we can help you answer your questions. From how hard to push, to what to do with nutrition and what exercises to focus on! We just want you to keep building, pushing and lifting weights A...
19.0 - Exercise is the ULTIMATE Self-Care
August 12, 2021 04:49 - 17 minutes - 12 MBSo what are you willing to do to look after yourself and even better yet, to look after someone you love?We know that exercise is good for you, but we aren’t talking about the physical means.Today we are deep diving into why exercising is so important, on the emotional and physical scale.Listen to me, implement fast and let me know - does it work for you?I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKeyHere are ways you can keep connected:www.moment...
18.0 - 3 Reasons why YOU CAN’T Stick to your Exercise Routine
August 05, 2021 03:02 - 22 minutes - 15.2 MBI hear this ALL THE TIME: “How do you keep exercising?” “I want to one day wake up and just want to exercise.” “I keep starting to exercise, then I forget about it next week.” I actually got asked this question from a client, and I had to break it down to the 3 simple reasons why it happens, and how to avoid it from happening. Listen to me, implement fast and let me know - does it work for you? I want to know about your wins - so tag me on Instagram with your wins and tag #MomentumisKe...
17.0 - How Dom LOST 10KG [Working Nightshifts / Father & Husband too!]
July 09, 2021 04:00 - 20 minutes - 13.8 MBBusy? So is DOM! We want to show you how we helped Dom lose 10kg in the most sustainable way. Yes; sustainable! No teas, no supplements or spending hours on the cardio machine. Not only that; he got to enjoy his food, his life and his time off. He even said it himself that he doesn't feel worn down like he used to! He used to spend hours training in the gym, doing HIIT based training up to 10 classes a week. That's right - TEN classes of training per week. So now Dom is able to train 3...
17.0 - How Dom LOST 10KG [Working Nightshifts / Father & Husband too!]
July 09, 2021 04:00 - 20 minutes - 18.5 MBBusy? So is DOM! We want to show you how we helped Dom lose 10kg in the most sustainable way. Yes; sustainable! No teas, no supplements or spending hours on the cardio machine. Not only that; he got to enjoy his food, his life and his time off. He even said it himself that he doesn't feel worn down like he used to! He used to spend hours training in the gym, doing HIIT based training up to 10 classes a week. That's right - TEN classes of training per week. So now Dom is able to train 3...
16.0 - 3 Simple Lean Body Hacks ft Stefan
June 25, 2021 00:58 - 32 minutes - 22.1 MBSo you want to get lean? Time to learn from us on how to do this, with Stefan and myself both having done bodybuilding phases (and now looking after our long term health) we will share with you the tips and tricks to get there. Start simple - go long and look after you. Because life is too short to just be eating brown rice, chicken and broccoli while doing hours of fasted cardio. Trust us when we say, we can help you with the simple things to get you going FAR. Liked this? Share it with...
15.0 - 3 Reasons WHY your Fitness Journey isn't working
June 24, 2021 00:55 - 17 minutes - 11.7 MBWhy am I not getting anywhere? I've been personal training for 9 years with clients, you can imagine with the 1000's of people I've met and worked that we would know why your journey isn't going where you expected it to be! Honestly, after awhile, it just comes into 3 small factors why your journey isn't working - and don't be fooled when it comes to number 2. It'll really get scratching your head. Pop your headphones in, listen and see what you think would benefit you! Liked this? Share...
14.0 - 4 Reasons I've been told WHY they don't exercise
June 18, 2021 00:15 - 22 minutes - 15.7 MBWhy don't you exercise? I've been asking this question for years as a personal trainer and now an exercise physiologist. I now own Momentum with my wife and it's made a big difference in how we view our health and wellness. In this episode we cover WHY people don't exercise (What they've told me) and why I exercise, and have been doing so for the last 11 years. Liked this? Share it with a friend! Here are ways you can keep connected with us both: Sean Koh Instagram: @Sean.Momentum & @M...
13.0 - How WILL SMITH's Pandemic Bod has taught us to push through.
May 21, 2021 00:36 - 31 minutes - 21.4 MBWe're talking about Will Smith, the fresh prince himself - and how his pandemic body is something we can learn from. We talk about how his lifestyle has changed but his present doesn't determine his future. Check it out! Liked this? Share it with a friend! Here are ways you can keep connected with us both: Sean Koh Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Youtube: https://www.youtube.com/c/MomentumActiveRemedy Stefan Instagram: @...
12.0 - Mindset; What Trainers, Coaches & Specialists want you to KNOW.
May 14, 2021 05:34 - 24 minutes - 16.6 MBEpisode 12 has us talking about mindset and what you may not know. Mentally, everyone knows what to do - but what about what you didn't know what your actions are interpreted and truly mean? Liked this? Share it with a friend! Here are ways you can keep connected with us both: Sean Koh Instagram: @Sean.Momentum & @Momentum.Active Facebook: www.facebook.com/momentumactiveremedy Youtube: https://www.youtube.com/c/MomentumActiveRemedy Stefan Instagram: @cstefann_alchemy & @alchemyperfor...
11.0 - The Perfect Weight loss Diet ft Stefan from Alchemy Performance
April 23, 2021 05:10 - 37 minutes - 25.8 MBEpisode 11 has me and Stefan back and talking about training to change the body composition of an individual. This episode we are back to talking about nutrition and what everyone thinks is the best; versus what is the actual. With over 20 years of training experience between us, and also as personal trainers and exercise physiologist, we have seen many of the same questions. So without delay; lets share with you how to have the perfect weight loss diet. Liked this? Share it with a friend...
10.0 - Changing Body Composition through Training ft Stefan from Alchemy Performance
March 12, 2021 11:55 - 43 minutes - 29.7 MBWelcome back to the series! Episode 10 has me and Stefan back and talking about training to change the body composition of an individual. This episode we talk about how we started training in the beginner. What's the best to train to change body comp and what's better, HIIT, circuit, bro split, powerlifting or cardio only? That's right. Learn from our mistakes! Liked this? Share it with a friend! Here are ways you can keep connected with us both: Sean Koh Instagram: @Sean.Momentum & @...
9.0 - Why I became a Personal Trainer ft Stefan from Alchemy Performance
March 08, 2021 01:44 - 30 minutes - 21.1 MBIt's been awhile since we've uploaded - and so I thought I'd get this going again! Episode 9 and first of 2021 brings my friend in - Stefan Chandra from Alchemy Performance is is also a personal trainer. In this series we want to share about how Momentum started, much before Momentum was an idea, and why we both became personal trainers. We want to share with you the training methodologies, nutrition, mindset and also the recovery techniques that we did NOT implement when we were so young ...
8.0 - Origins of Momentum!
October 30, 2020 10:08 - 41 minutes - 28.6 MBI look back and I am so privileged to have a business that we know today as Momentum! But it couldn’t of happened unless I had gone through so much failure as a younger personal trainer, and more. Tune in and listen to the story that we have for you!--- Support this podcast: https://anchor.fm/seanmomentum/support Support the Show.
8.0 - Origins of Momentum!
October 30, 2020 10:08 - 41 minutes - 38.5 MBI look back and I am so privileged to have a business that we know today as Momentum! But it couldn’t of happened unless I had gone through so much failure as a younger personal trainer, and more. Tune in and listen to the story that we have for you! --- Support this podcast: https://anchor.fm/seanmomentum/support
7.0 - Mel Scotty's Journey to representing Australia in Functional Fitness at the Highest Level
July 20, 2020 00:32 - 41 minutes - 28.6 MBWe speak to one of the fittest people that I've seen train - Mel Scotty!Mel trains in crossfit/functional fitness where she has also represented Australia!Starting from humble beginnings in crossfit, she then pushed herself with the help of her environment, community and coaches. Mel believes that all strength comes from the mental rather than the physical, where discipline runs deep in her veins where she pushes herself to her limits. More than less - and she now shares how you can start t...
6.0 - 'Living with pain' as a norm and changing perspectives with Helen Nguyen.
July 06, 2020 09:34 - 38 minutes - 26.8 MBHelen shares her experience as first generation university graduate, working abroad in Singapore as a physiotherapist and *spoiler alert* failing piano! Haha We dig a little bit deeper with ultimately trying to change the perspective of 'pain is apart of growing older or is apart of life'. What are your thoughts on this topic?Tune in and follow us on our social media! Instagram: @Sean.Momentum @Momentum.ActiveWebsite: www.momentum-active.com Facebook: www.facebook.com/momentumactiveremedy --...
5.0 - Importance of Support with Dr Matt Chau
June 21, 2020 23:00 - 30 minutes - 21.3 MBDr Matt Chau is our guest in this episodes podcast where he shares the most important lessons in his life. From his adventure with his life partner around the world, to his time working as a surgeon, where he found the most supportive community of friends and also competitors. Matt is passionate about helping others, but also really drives home the importance of self care both physically and mentally. Follow us on our social media!Instagram: @Sean.Momentum @Momentum.ActiveWebsite: www.momentu...
4.0 - Mental Growth & Resistance with David
June 08, 2020 00:00 - 36 minutes - 25.1 MBToday's episode is with David, who talks about mental growth and resistance. We talk about how resistance and failure actually leads to growth and development not just in training but also in all disciplines in life. Follow us on our social media! Instagram: @Sean.Momentum @Momentum.Active Website: www.momentum-active.com Facebook: www.facebook.com/momentumactiveremedy --- Support this podcast: https://anchor.fm/seanmomentum/support Support the Show.
3.0 - Community for progress with Nancy Truong
May 25, 2020 00:00 - 30 minutes - 20.7 MBWelcome my Fiancé and also the other half of Momentum as she shares her experience as a world level Urban dancer. She had gone through crazy training sessions from lengthy team-bonding wall sits, 5 hour training sessions 6 days a week and more. Although not normal, she attributes it to her community where the peak performance was only as high as the weakest crew member. Check out her world level performance back in 2014. https://youtu.be/lLDcE5Am8g4 Follow her on social media: Instag...
2.0 - How David lost 15kg!
May 11, 2020 02:00 - 26 minutes - 18.4 MBTodays episode welcome's a close friend of mine, David - who had made the change for his health and lost 15kgs!With a hectic lifestyle, and even a background in exercise sports science, it was hard to self coach. Listen as he shares his journey and also his 3 tips for weight loss.Follow us on our social media!Instagram: @Sean.Momentum @Momentum.ActiveWebsite: www.momentum-active.comFacebook: www.facebook.com/momentumactiveremedy--- Support this podcast: https://anchor.fm/seanmomentum/support ...
1.0 - Overcoming Injuries with Angelo Di Carlo
May 04, 2020 03:37 - 27 minutes - 18.6 MBTodays episode welcome's our first guest, Angelo Di Carlo from Cohesion Co. Angelo talks about coming back from his major injury - a lisfranc fracture which took 18 months in total of rehabilitation. Listen as he shares his story of what gave him motivation. Here's his progress from injuries: https://www.youtube.com/playlist?list=PLvqi0NOXzGXDqkFKuJtidXSgKPp_Zkxta Follow him on his social media: Instagram: @CoCohesion @AngeloADiCarlo Website: https://www.cohesion.com.au/ Follow us on o...
0. Introduction
May 04, 2020 02:40 - 1 minute - 1.32 MBOpening episode; what we aim to do with Momentum and all things training, lifestyle and gym. Hope you enjoy! --- Support this podcast: https://anchor.fm/seanmomentum/support Support the Show.