A 4-week online group-based program that is designed to help you take that FIRST STEP towards healthy living!
Personalised Nutrition Plan
- Meal templates to suit your goals
- Nutrition guide and resources
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Workout Videos Suitable for all levels |
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Challenge Calendar Mini daily challenges |
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Tracking Tools Track progress |
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Prizes Complete daily challenges, collect points and stand a chance to win! |
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Support and Accountability Access to private FB group managed by qualified professionals |
All the tools you need to transform your health!
Developed by Qualified Health Professionals
Adele Wong
Dietitian and Nutritionist
Masters of Nutrition and Dietetics (University of Sydney)
Bachelor of Medical Bioscience (Monash University)
Certified Personal Trainer and Fitness Instructor
Adele Wong is a part-time fitness coach and a full-time dietitian at Nutrition Track.
Through Nutrition Track, she desires to educate and empower individuals to make good nutrition choices. She is also passionate about spreading and communicating evidence-based health, fitness and nutrition information.
Apart from work, Adele is actively involved in leading community runs and workouts. She is currently the ambassador for Royal Sporting House Malaysia, Garmin Malaysia and Run 6 Miles.
Mohd Hafizzat
Bachelor of Sports Science
Certified Sports Performance Coach and Personal Trainer
Mohd Hafizzat aka Coach Jatt is a fitness professional, a certified sports performance specialist and personal trainer through NASM, ACE, and EXOS to name a few, a speaker, educator and co-owner of Thrive Boutique Fitness Studio by Fitmosphere.
He is a high-performance coach and has worked with national motorbike riders such as Zulfahmi Khairuddin, Adam Norrodin, and a few others that have competed in the world championships from 2015-2017. In 2018, he was part of the Impian ke MotoGP program by Sepang International Circuit under their talent development program for 2-wheel motorsport to train the young hopeful moto riders. He has also trained 4-wheel motorsport racing driver athletes for GP2 and other top international races, as well as athletes involved in running, golf and floorball. With his training programs, they managed to finish on the podium.
His work and expertise has been featured in numerous local and national media outlets such as ASTRO, Berita Harian, Shape magazine, Men’s Health, KL American and ClassPass. In 2017, he was chosen as a speaker for Malaysian Urban Retreat Festival (MURFEST) and also GOIFEX, an international fitness expo in Jakarta.
Currently, he is the strength coach for Adidas Runners and is involved in various community events. He also works with top corporate companies to design workplace wellness programs, coaches group classes and conducts workshops. During his free time, he enjoys playing flag football and reading.
First Step Testimonials
Adele is great in providing guidance regarding serving measurements and portion control that can easily be practised anywhere.
The support and camaraderie that you get from the Facebook group also helps in sustaining the journey – you know you are never alone and Adele also keeps track of our comments and is always very encouraging.
Most importantly, I learned that an occasional over consumption is not the end of the world – we just balance it out with proper portion control after. The daily challenge also helps a lot in motivating us to keep track of our progress and to keep improving.
– Leanne
I joined the First Step program in July 2019 because I wanted to explore ways to change my lifestyle especially eating habits which is my greatest weakness. I didn’t want dieting because that didn’t help me. I gained back everything and more. I wanted some structure that I can follow and to be able to sustained that long term on my own. This program has helped me to do that.
The key things I learned from this program is keeping a balance between eating portions, eating healthy and giving myself treats. I lost 5% of my total body weight in one month, which is great! And I continue to maintain it with the ways I learned from this program.
Adele has been very kind to work out my program, keeping in touch when I go dark sometimes and her sharing on her website and Facebook are simple yet fantastic.
I highly recommend this simple one month program to those who wants to do something about their life and wants to have something sustainable. Everyone can do it!
– Audrey B
I was terrified of putting myself out there and asking for help, but I decided to take part in Nutrition Track’s First Step Program over the first four weeks of January. Now the program has ended, I can honestly say it has changed my life! 5.5kg down and 9cm gone off my waist are the physical changes, but it’s the mental and emotional changes I have noticed being my biggest achievements – funny how food can make you feel!
Adele’s approach to nutrition, health and wellness is both encouraging, enjoyable and most importantly, sustainable. Adele was always easy to contact and there to talk through things if I needed. That, and the support of the online Facebook community we had, was amazing.
I can’t thank Adele enough for all her hard work creating the First Step program. If you’re lucky enough to get to participate in one of these programs, you’ll get to see the hard work, dedication and passion Adele has for her craft – you can’t lose.
– Jess
The First Step Program provides all the necessaries for us to take the first step towards healthy living. The program provides pre-reads that would help us understand and be ready to start the program. Adele is ever so knowledgeable, science-based, very friendly and helpful in answering questions and guiding us.
– RS
What I like most about this program is that I am taught just to adjust my habits and lifestyle, and that I can naturally make a change in my diet and fitness. Nutrition Track does not have food that is off limits. It is all about portion control, variety of nutrients and habits in eating and fitness, which I find it more realistic compared to most programs.
– Chan, R
The First Step program was simple but very effective. I learned a lot of nutrition facts form this program and also some tips to help with my weight. It is a good way to start to achieve my health goals.
– KH
Frequently Asked Questions
1. I cannot give up my favourite treats (ice cream/cookies/chocolates etc), will I be able to have them while on this program?
The short answer: Yes, you certainly can!
Long answer: Eating more highly processed foods might mean that you are depriving your body of key nutrients to function at its best. Plus, these foods do not keep you full and satisfied. The focus would be on eating nutrient rich minimally processed wholefoods with some wiggle room for the fun stuff!
2. What do you mean by meal templates?
I personally do not believe in rigid meal plans when it comes to long-term nutrition and health.
Disclaimer: There is a time and place for meal plans but not here. For most of us, it is NOT sustainable.
Your nutrition plan will provide you with food group targets (veg, fruit, protein, carbs, fat, dairy), based on your lifestyle and health goals. From there, you will be able to build your own meals from the food list provided and choose the foods that YOU LIKE!
This means that YOU are in CONTROL!
3. Will this program work?
Yes! BUT… only if YOU do!
Don’t worry. I will be there with you every step of the way!
The program is designed to help you understand the fundamentals and steps to achieve and maintain a healthy weight.
4. Does this program come with supplements/meal replacements?
NOPE! No supplements, meal replacements, detoxes etc.
You get to eat FOOD!
5. I will be going on holiday/travelling. Will I still be able to participate?
YES!
This fully online program is designed to help you navigate through life (work/family/parties/events/holidays/stress/etc) and how to “stay on track” when conditions are not PERFECT, which is most of the time!
6. How is the First Step Program different from other programs?
The First Step Program is a habits based program designed to help you create sustainable lifestyle changes that will last a lifetime.
This is NOT a diet. No foods are off limits and you are not on a rigid meal plan.
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