A leading and sought after fitness trainer voted “the Best in Singapore,” Roz lives and breathes healthy living and is passionate about sharing the techniques and information to those in need of a wakeup call. Specializing in body transformations, Roz’s approach is holistic and encompasses lifestyle analysis, results-based nutrition and fitness coaching. Through her company, BeachFit, Roz provides one-on-one coaching, executive wellness programs and quarterly 4-day transformation retreats in Koh Samui, Thailand.
Roz is offering an AMAZING DISCOUNT to ExecFuel members, click here to get your discount!
- How would you title what you do professionally?
I work with busy executives that are looking for educated guidance in exercise and nutrition. They are looking for tangible results. I teach them the best exercise methodologies for time efficient, high impact results and work with them to manage their nutrition and lifestyle challenges. It’s a process of constant education and hands-on training to empower them to live in the best version of themselves, forever.
- What is your professional background?
Originally from a corporate sales background in Australia, I have lived in Singapore for 14 years. I am a certified master personal trainer, nutrition coach and a professional figure athlete. I am also currently studying a B. Ex and Sports Science.
- What is your philosophy on being fit and healthy?
Consistency is key. Knowing what your own body needs in training and nutrition is the start and from there its about making that a daily pattern, for life. As we age we just can’t afford to keep moving though cycles of weight gain and inactivity followed by crash dieting and excessive exercise. It is stressful on the body and frankly not very enticing. Making it a goal to add activity every day, creating new patterns with weekly workouts and eating for your goals 90% of the time is the key to low stress, body transformation or maintenance.
- What are your specialities in training and the science behind it?
As a professional figure athlete and exercise scientist, I have tried a number of different training philosophies and worked with hundreds of clients from varied health backgrounds. I focus on strength training first of all. Primarily I favour the big lifts like squats, pull ups and deadlifts for their total body impact and the benefit to the metabolism. Applicable for both men and women, strength training offers improvements in functional strength, stability against falls, pain reduction, better blood sugar control and aesthetically, can do wonders for self esteem.
Hours of cardio are definitely not my thing. I am a huge fan of high intensity interval training (HIIT) a couple of times a week for up to 30 minutes. The high intensity nature of the interval provides a hormonal response that spikes the metabolism for up to 36 hours, versus steady state cardio which tends to revert back to status quo within 24 hours if not before. In addition, some studies report an increase Growth Hormone (GH). A natural anti aging hormone, GH also provides the benefit of enhancing gains from resistance training. I find HIIT far more effective for fat loss and maintaining muscle gains than hours of steady state cardio. It is also a hugely time efficient way for my busy executive clients to train and ensures they can adhere to the program and achieve the results they desire.
- What is it that helps you to stay motivated?
I am always chasing a new goal. I ask my clients to do the same. Once a goal is reached it is time for assessment and new goal setting. For me, it’s usually my next competition. Once I know the goal, I work backwards to break it down to monthly, weekly and daily goals and plug in the workouts and cardio programming required to get me there. Then it becomes an easy day by day process. Every week I take measurements and photos and log the data in a spreadsheet. These facts and figures keep me on track and if I start to slip, pull me back onto the program. It is science based and all measurable. Its how I work with my body and all my clients. It’s the only way to ensure results.
- Who or what gives you the most inspiration?
To be honest, a lot of my inspiration comes from my clients. On the days that I am feeling sluggish and think I’ll take a rest I think of people like my 60year old male client that is trying to shift 20 kg from his 114kg frame. He is determined and hits the gym6 days a week, eats the best he can and weighs in weekly. He is focussed on turning his health around, reducing his blood pressure and looking and feeling slimmer and more energetic. I think if someone like that can do it, then at 20 years younger and much fitter, I have no excuse. It spurs me on.
- What does a typical day look like?
Typically, I wake at 4:45am. This gives me time to eat and spend a small amount of time with my kids before they leave for school. I will usually leave home by 6am to meet my first client at 6:30am. I work with clients in 2 to 3 hour blocks, eating small meals in between. What I do is very physical and requires me to constantly fuel my body. I’ll eat up to 6 times in a day. Between 1-3pm I am generally in the gym, training myself and then back to work for a couple of hours. Twice a week I tag on 30 minutes of HIIT to my weights program. Most days during the week finish up around 8pm. With an executive client base I have to be flexible on training availability.
- What are your 3 tips for making a workout effective?
Plan ahead & keep track: Know what you are trying to achieve and think about the exercises you will execute to get you there. Write them down in a notebook or in your phone or use an app that provides a plan for you. In addition, think about the overall goal. For example, if it’s fat loss, perhaps do fast reps, add in plyometric moves or move more quickly between sets. Track your reps and sets.
Fail: Push hard. On the last set of each exercise try to lift a weight that has you almost fail to execute the final rep. This is progressive overload and this is what creates changes. Lifting light weights for many reps will do very little for gains.
Feed the workout: I make it a rule to never workout without being nourished. This includes early morning workouts and cardio sessions. You will always get more out of a workout when your body is fuelled with energy. Carbs and protein provide for advanced recovery during and immediately after the workout. I recommend my clients eat a balanced meal with a small amount of fat about 60-120 minutes prior to working out and then consume an easily digested protein and carbohydrate meal within the hour post workout. Nutrition and training go hand in hand and without the best of both you will never see the maximum gains your body can give you.
- Fueling your body for workouts, competition, and keeping lean takes a lot of work, what is a typical meal for you?
I eat 6 small meals a day and work around macro based nutrition. I have an auto immune condition that affects my digestion processes. I must always eat gluten free, wheat free and dairy free. In addition, I have a number of vegetables that I cannot eat so my meals are kept very simple. They keep me fuelled, energised and without any issue in my gut.
My first meal is usually 4 egg whites, 2 whole eggs and either rice or quinoa. I’ll often add berries too.
The following four meals always consist of .25 cup rice or quinoa or a similar amount of sweet potato; .25 cup of peas or similar amount of cooked spinach and 114grams of lean protein. Usually this is tilapia, barramundi or chicken and I will include salmon or steak every other day. Depending on the macros for the day I may also swap in some fruit for my carbs post workout. Apple and blueberries are a huge favourite. The final meal for me is nearly always a blend of fat and protein for slow digestion and recovery overnight. This may be chicken and almonds, egg whites with nut butter or coconut oil or scrambled eggs. I prepare my food the night before and carry it all with me. Its less hassle this way as I know exactly what is going into my body and it keeps my physique goals on track too.
- What’s new for BeachFit?
Now we are focussing on our new BeachFit app and the possibilities that opens up to our clients. With most of our clients being execs, they travel … a lot! Having the BeachFit app on their phone means they can now carry a personal trainer in their pocket, with training plans, a nutrition diary and open line of communication to their personal trainer, we can support them in and out of the gym. It makes it even easier to ensure they meet their transformation goals. So now we offer two options; purely online coaching and also traditional one on one personal training and nutrition coaching, supported by the app.
- Why do you love PureVitality Nutrition Concepts?
I love PVNC because they provide no nonsense, customised nutrition planning for each client and their specific health or training goals. Realistic and balanced, they won’t advocate fad diets and trends and offer a great deal of science-based information in support of the process of change many clients require.
- So where can everyone keep up with you and learn more?
On Instagram and twitter @alexanderroz