Coach Aquila

Home
Malaysia
Kota Kinabalu
Coach Aquila

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Coach Aquila, Anjung Selera Likas, Lot Anchor B Anjung Selera, Likas, 88400 Kota Kinabalu, Kota Kinabalu.

🏋🏻‍♀️ Fitpro Empire Senior Coach
🪪 Personal Training and Online Coaching (Strength & Hypertrophy)
👩🏻‍🎓 BSc (Hons) Sports Science

Ladies, take up space in the weights section too!

22/04/2025

Client : Sabrina Carpenter (Not her real name lmao)

36 years old, Weight Trains 2x a week, 6 Months In

Photo on the right is 4kgs down

✨✨✨✨✨

Top 4 Goals :
• Reduce LDL Cholesterol
• Able to jog without constantly panting
• ⁠Would like to feel less “malas”/ sluggish all the time
• ⁠”Challenge myself with something I’m totally unfamiliar with and learn not to give up before i’ve even tried”—her words ❤️

Sabrina came to me after a health check-up revealed she was at risk of heart disease and cardiovascular complications due to high LDL cholesterol. On top of that, she has close family members who’ve had strokes—which really shook her.

When she came in for an assessment, she wrote down a total of 11 goals. Which basically revolves around A LOT of major habit changes.

Before we started
• Meals were mostly outside food
• Steps were inconsistent (4k–6k on some days)
• Outings with family and friends came with no boundaries around food or recovery

So we had to work on a lot of the deep stuff.

Learning how to say no, with the occasional yes.

I wanted her to honour her cravings—but i also wanted her to honour her fullness.

And honestly? Her adherence surprised me—in the best way.
Her steps? More consistent.
Her meals? More mindful.

Now, just shy of 6 months later, her follow-up check-up shows that her LDL is lower. Not quite in the normal range yet—but at this rate, i’m pretty sure after another 6 months she’ll be in the all clear.

My end game for her is she’s able to practice these habits for the rest of her life even when i am no longer in the picture to membebel.

And so here are some reality check for yall; this results didn’t come from her just showing up at the gym twice a week.

This was possible because she showed up for herself EVERY SINGLE DAY.

What you do OUTSIDE of the gym matters

Cheers ✨

05/09/2024

If you’ve never went to the emergency department in a hospital, lemme tell you a story that’s similar (not identical in any way lol) to where the scale of 1-10 can be very useful to the healthcare workers as much as it would to us personal trainers.

When you arrive and if you can still talk, you’ll get asked from a scale of 1-10; how much pain are you in? From your response, they’ll figure out if you need URGENT care (red zone) or not.

Long story short, i had a new piercing in my ear that accidentally got hit by someone and my ear got so swollen in the middle of the night, I couldn’t find the earring (true story). Pain scale; 7/10.

Similar to training but instead of actual pain, we grade difficulty. You’re not suppose to be “in pain” when you are training effectively and safely. But it can and SHOULD be difficult.

So the grading system helps us PTs and clients to navigate intensity as well as progress; if you know how to properly use it.

I’ve trained plenty of people that has underestimated themselves and gave gradings that isn’t reflected during the training. By right, if you gave me RPE10 or 0RIR; you should shake and look like a rotten tomato at that point aside from involuntarily slowing down said movement (we’ll cover this in future posts). Most would give me RPE10 but then still look like my adorable cat at the end of the set 😂

So this is where, in time; you’ll get better at grading yourself. Oftentimes, there’s a lot more variables as a coach that I can’t dismiss that can influence your grading efforts. If you are still fearful of weight training, paranoid, you have a lot of self-doubt etc; chances are your RIRs/RPEs would’ve been skewed.

Solution to this?

Make mistakes. Face your doubts head on. Keep showing up.

Cheers

10/08/2024

Client : Nicki Minaj (Not her real name; also she was the one who chose this alias lol)

36 years old, Weight Trains 2x a week, 11 Months in (6 Months Pre-conception; 5 Months Pre-Natal)

Cat lover, has the cutest cheek dimples i swear , guilty pleasures include watching Indian Matchmaking 😂

🤰🏻🤰🏻🤰🏻🤰🏻🤰🏻🤰🏻

Pre-conception Goal : Feel less “squishy”, get stronger specifically upperbody

Pre-natal Goal : Survive Childbirth lol (her words not mine)

Nicki Minaj (again not her real name) came in with a goal of trynna get stronger as she was planning to conceive.

After about 6 months in, nicki was with child!

FYI medical clearance is needed PRIOR to continuing her training. So, we had to halt and wait for her OBGYN to advise.

As prescribed by Nicki’s OBGYN, she was only allowed to continue training upon reaching her second trimester.

So she had to stick to walks for her first trimester. At week 13, clearance was given and we continued her training with a lot of tweaks but familiar exercise selections.

She did amazing, with performance and energy levels being pretty similar to her performance prior to getting pregnant!

The 3rd trimester however was rough. Easily tired and fluid retention was at an all time high, so momma was swelling everywhere and the program had to be manipulated again. Momma was still in good spirits tho and managed to still come in up to 38 weeks (full term).

And then christmas came with a baby!

Nicki is now recuperating nicely and with fluids almost completely flushed out ❤️

To all the women out there; you are not weak. As a matter of fact, don’t you think this is the very definition of strong? To be able to train while your body is going through a number of adversities; that’s STRENGTH.

A heartfelt gratitude to Coach Shaz as well for extending her professional insight for both the training program I’ve devised and the emotional aspect of it all. I’m not a mother myself, so I wouldn’t be able to understand the intricacies a mom would go through emotionally and mentally~ unless you count my 3 furbabies at home lol

Cheers to every mom out there! If you are waiting for a sign to start strength training, this is it ❤️

24/07/2024

Took me ages to do this and I can’t fit in everything in a single post.

I would like to remind everyone that I am NOT A DIETITIAN/NUTRITIONIST. My qualifications will only be in the line of MACROnutrients. I will not be discussing anything revolving MICRONUTRIENTS or anything that has to do with illnesses unless said illness has a direct net positive impact from reducing overall adiposity (fat tissue).

🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️

So these are some examples for the time being. I got more in the bag but I can’t fit all of em.

The point of this post is to actually get yall to understand the basics first BEFORE i get to indulge you with another post in the works; protein weightage. Aka how to tell if said product is actually HIGH IN PROTEIN.

Just because something is labelled as HIGH IN PROTEIN, doesn’t mean it actually is. So, wait for that post to be up soon.

Cheers.

09/06/2024

Client : Taylor Swift (Not her real name lol)

10 weeks in. Weight Trains 2x a week. Pic on the right is 5kgs down.

28 years old, Novice Lifter

Health Concerns/physical limitations:
Random left ankle, common bilateral knees and back pain (no diagnosis), NAFLD

Goal :
Lose 10kgs before wedding (End of 2024)

✨✨✨✨✨✨✨

Let’s get something very important off of my chest; I do not entertain clients who would like to lose weight due to an event of sorts. I have gone that route multiple times in my first few years of coaching and it is a chapter I’m not so proud of as a coach. Especially when I was working with people who were on an unrealistic time crunch 😔

So when Taylor Swift (again, not her real name) came to my compulsory assessment prior to starting any program, i gave her a gentle yet stern warning to invite the habits she would have learnt with me and reflect that throughout her lifetime, ESPECIALLY after the wedding. If she’s genuinely in it for the long run, then I’d be happy to coach her.

And she said yes! 😆💍

So my priority was to make sure this bride-to-be had a net positive relationship with food throughout her subscription with me; she had to make her meals from scratch which I acknowledge can be tedious but we also had diet breaks to make it less challenging to adhere to.

Aside from the fat loss goals, my personal and professional goal for Swift was to get her health markers in check and manage the NAFLD.

Her program revolved around a lot of leg and back volume to strengthen them. Especially for long-term pain management, her left ankle in particular was a challenge.

To all the bride-to-bes who are pursuing fat loss, this is my message to you;

You can wear whatever size of wedding gown and you’ll still be the most beautiful person in that room ❤️

You don’t need to prove anyone, ANYTHING. But if you are doing it to prove something to YOURSELF; i’ll gladly guide you however I can.

As long as you strength train even after the wedding, I’m there.

As long as you strength train till you die, yup im there ❤️😂

Cheers

Address

Anjung Selera Likas, Lot Anchor B Anjung Selera, Likas, 88400 Kota Kinabalu
Kota Kinabalu
88300

Telephone

+60149534543

Website

https://linktr.ee/carbsforeternity

Alerts

Be the first to know and let us send you an email when Coach Aquila posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in Kota Kinabalu?