training

5 myths that is sabotaging your fitness goals

#1 Breakfast is the most important meal of the day

This is one of the most oft-quoted health advice I hear and is probably the biggest culprit for the increase in insulin resistance and obesity.

Breakfast is actually the most important meal of the day because you are breaking fast, and if you get it wrong, you can throw off your energy balance for the entire day.

It should not, however, be the largest meal of the day. If you want to burn fat, then get up and move in the morning before refuelling. Force your body to use your fat stores for energy rather than switch them off by putting sugary breakfast products into your system. Even 20 minutes of moderate movement will boost your metabolism and circulation to the point where your endocrine system is balanced and ready for the day.

If you don’t have the time for 20 minutes, then fast for two to three hours upon waking to ensure you are still scavenging from your fat stores.

Having a spoonful of healthy fat like coconut oil or Udo’s 369 will help keep hunger at bay while giving you an energy boost.

That is why Bulletproof Coffee has become the breakfast of choice for so many athletes and health fans over the past few years.

#2 Don’t exercise on an empty stomach

Some experts believe that exercising on an empty stomach makes you weaker and can cause dizziness or fainting. This is true if you are hypoglycaemic or have a habit of snacking before movement.

However, I recommend you try to gradually move over to exercising on empty and train the body to burn its fat.

Exercise is a simulation of hunting and gathering. What motivates animals to move and hunt?

Hunger! In fact all animals perform better when they are moderately hungry, especially predators.

When the digestive process is dormant, more blood is available for the brain and muscles, enabling us to move faster and be more effective hunters.

#3 Fasting and low calorie diets will slow down your metabolism

The idea that regular eating will boost your metabolism is completely retarded and goes against both common sense and science.

Movement boosts your metabolism. If you work in an office, then you should not be eating the same food types or portions as a manual laborer.

I cannot stress enough the importance of daily exercise for office workers or people who sit all day.

Dr James Levine, director of the Mayo Clinic in the United States, coined the phrase “sitting is the new smoking”. Sitting for extended periods kills the metabolic rate, and people who sit often and don’t moderate their food intake will rapidly gain weight and increase their likelihood of contracting diabetes, heart disease and complications of the gastrointestinal system.

So, exercise and move to build an appetite and earn your lunch.

If you are sitting for three to four hours and haven’t exercised that day, then stick to low-energy foods like a small portion of vegetables and lean meat.

Remember when you were at school and at the end of a lesson the bell goes and everyone jumps up and comes to life? Remember how much energy you had back then?

Set an alarm or get an activity tracker. Every 45 minutes, get up and move around like you did back then. Breathe deeply and get some air, boost your circulation with some simple exercises like climbing stairs or star jumps.

Not only will it improve your physical health, but this tip will also increase oxygenation to the brain, enabling you to function better and work more efficiently

#4 Running is the best way to burn fat

This myth is a little complex. Yes, running and low-intensity aerobic work uses body fat as fuel, while high-intensity anaerobic exercise uses sugars and glycogen.

The problem is that the body always replaces the fuel you use in anticipation of the next event. The best way to use up your fat stores and stay slim is to cut out all sugars from the diet and train at an intensity that burns sugars.

Then the body is forced to resort to using its fuel reserves from the fat cells.

At the next meal, the body will replace its glycogen stores as best it can, but not the fat reserves.

This is why low carb diets and high-intensity interval training (HIIT) work so well together and are the go-to formula for so many trainers and health professionals

#5 Counting calories in versus out is the best way to lose weight

Unfortunately, the systems of the body are so multidimensional that there is little benefit in using a calorie-counting approach to weight loss unless you are a highly trained professional.

The two master systems in the body that control weight and energy transfer are the endocrine and the nervous systems, and they have no idea what a calorie is. Weight and fat loss is determined by the type of foods we eat and how they are prepared, and not by how many calories they have.

For example, sugars (100 grams of white sugar has 388 calories) lead to an insulin response, and insulin is a fat storage hormone.

Coconut oil (100 grams has 862 calories) has more than double the calories, but stimulates satiety hormones like adiponectin, which make you feel full. The oil also contains medium chain triglycerides, which encourage a fat burning response in the body.

However, calorie awareness does work when comparing foods in the same group, such as the following examples for protein: 100 grams of lean beef has about 143; 100 grams of pork loin has about 242 calories.

Once you are aware of which foods are the best value calorie-wise, then you can ensure you stay away from the higher calorie-laden foods under each category of carbohydrates fats and proteins.

One of the best charts you can work with is the glycaemic load (GL) chart, which is excellent and not to be confused with the glycaemic index (GI), which, by comparison, is very misleading.

The advice here is an indication of how to build daily habits to make you leaner and healthier.

Build them into your programme slowly and see the positive changes in your energy levels, mental alertness and waistline. Habits take time to adapt to, so don’t rush into wholesale changes, especially if you are hypoglycaemic or have insulin resistance and other health issues.

Work with an expert nutritionist or health coach and gradually start rearranging your daily schedule of activities.

The first few weeks will be tough as your metabolism shifts to a new cycle, but stick with the programme and you will begin to feel the benefits of life as a hunter-gatherer!

Remember, no one else is an expert about your body. All we can do as health coaches is to help interpret the communications and symptoms you are experiencing, like pain, fatigue and weight gain, and make the recommendations for change to bring balance and healing back to your body.

Then together we can look at setting health goals and improving your quality of life.

 

Liam Harkness is a qualified sports therapist with certificates in Active Isolated Stretching and Strengthening (AIS), visceral manipulation and holistic lifestyle coaching. His two current goals are to help Malaysian athletes beat Singapore and help combat the rise of non-communicable diseases in the country.

Turn Your Staircase Into A Fat Burning Machine

Overview

Before you spend hundreds of dollars on a piece of cardio equipment for your home, take a look around. If there’s a set of stairs nearby, you already have everything you need to get in shape. Not only are stairs ready-made for a killer cardio workout, but individual steps can be used for everything from lunges and step-ups to upper-body strength moves like pushups and dips. Plus, it’s incredibly efficient. It only takes 30 minutes of stair climbing per week to reap cardiovascular benefits, according to a 2007 study published in the Journal of Sports Science and Medicine.

What about its calorie-burning ability? You can burn more than 500 calories with 30 minutes of stair running, according to the American College of Sports Medicine (for a 150-lb woman). Even walking up stairs for a half hour burns 286 calories. That’s approximately equivalent to walking at 3.5 mph for two hours!

 

Article by Linda Melone


Spartan Race Registration Filling Up

Back in 2013  there was only one race which needed athlete to maneuver up and under inside and out over obstacle carefully chosen by the people of Men’s Heath and that is the Men’s health urbanathlon, but if you are talking about the mother of all obstacle this would be it, they even deemed it as “The World Best Obstacle Race”

If you have not heard of the Spartan Race it is not your average race! While you are certainly familiar with everyday run-of-the-mill running races, the Spartan Race is like their adventurous, adrenaline-junkie friend who thrives on excitement.

Not only will you be running, climbing, and crawling across unknown terrain, but you’ll also get to splash through mud, tackle many unique and challenging obstacles, test your overall strength, balance, mental tenacity and endurance, and finish with a fiery leap of victory!

Spartan race comes in 3 different such as

  1. Race the Sprint: 5+ kilometres, 15+ obstacles
  2. Conquer the Super: 13+ kilometres, 20+ obstacles
  3. Dominate the Beast: 20+ kilometres, 25+ obstacles

but in Singapore and Malaysia we only get the Sprint category, I understand that Spartan race has a membership fee where it allows you to race around the globe with just one pass, but let’s leave that for another day.

Malaysia get to taste first blood this coming 10 October while Singapore has to wait till 15 November for their run at the course.

So if this information leaves much to be desire you may want to take a look at the Korea Hongcheon Spartan 2014 race for a better idea of what you will be expecting.

If you think you are Spartan enough, or want something tougher than the Men’s Health Urbanathlon, sign up for the Spartan Race Singapore here Singapore Spartan Registration

Malaysia is fast filling up at 90% as of current date and for registration you can click on Malaysia Spartan Registration

Aroo, Aroo….

 


Infuusa Tea Drink Hydration and Eat Calories

Most average people dont understand after a short run or even a gym session, doesn’t warrant us to drink a bottle of sports drinks, energy drinks, bottled waters, fitness waters – who’s to know? We don’t all sweat like pigs when we exercise and drinking those only counter the hard work that we have put into. I am not saying dont drink it at all, drink it after an intense session of sports or if you are perspiring bucket loads.

Infuusa roadshow

Then came Infuusa, Wei is the founder of Infuusa and he told me why he have created this product, it is to target the athletes to “drink hydration and eat calories” back when he was training people in the gym for spinning class (he still is a spin instructor) he noticed the amount of people drinking sports drink and water, so he asked the members why did they do so?

Their answer usually was ‘I need to replace carbs/electrolytes lost during exercise.’  and well for water, sometimes it’s just too plain.

For me, I personally like a bit of taste to my water that is why I dilute my can of coke or redbull into my bottle, my ratio has always been 1:3. I have to admit it taste abit icky but hey flavor is important to me and it was what I have been doing for the longest time until Wei introduced me Infuusa, and the rest is history do check out my youtube video to see what I think about the drink

 

Infuusa uses a method called cold brewing and what cold brewing does is that not only it better preserves antioxidants, it also gives the resulting infusion a sweeter taste as compared to hot brewing.

You can also checkout Infuusa Instgram page you can see they post out fabulous recipes instead of the sachet into bottle like what I did, here is some shots I’ve taken from their Instagram page

Infuusa Shweppes

pic: infuusa instagram

 

pic: infuusa instragam

pic: infuusa instragam

In 2015 Infuusa now has additional flavors added to their line of tea, they now have Summer Peach, Quadbery and (spicy) LemonGrass Ginger

Benefits of Infuusa

No sugar added 5 calories. That is what’s inside 500 ml of Infuusa (1 sachet). Both QuadBerry and Lemongrass Ginger are also caffeine-free
More antioxidants for increased health Research shows cold brewing leaves more antioxidants intact in the drink
Natural ingredients Only real fruit, berries and organic spice is used in Infuusa. No strange chemicals here.
Lets you hydrate more Research shows that adding taste to water makes you reach for the bottle more often, letting you stay hydrated throughout the day
Designed for activity Infuusa contains 50% more ingredients making it specific for bottle brewing . Just pop a sachet into a bottle of cold or room temperature water, shake and hydrate in minutes. No hot water is needed

Retail Price Infuusa retails for S$13.90 for a 10-pack, and S$29.70 for a 30-pack. Pssst, you can get an additional 10% discount just by signing up their newsletter. Do visit all their webiste to place your order now.

infuusa

Website: http://infuusa.com
Facebook: https://www.facebook.com/infuusa
Instagram: https://instagram.com/infuusa


How Much Exercise is Enough?

It is the start of the year, and most people by now have already started their New Year Resolution, pretty sure a majority would have this line in their resolution which is “to lose weight” well who doesn’t need to lose weight after all that festive feasting, but before you make a decision on how much exercise you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low?

It depends on whether you want to lose weight, increase endurance, or reach other fitness milestones. Learn about exercise guidelines and the importance of determining your exercise goals.

How Much You Need

“How much exercise is enough for what?,” asks David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee in Knoxville.

For general health benefits, a routine of daily walking may be sufficient, says Susan Joy, MD, director of the Women’s Sports Health Program at the Cleveland Clinic.

If your goal is more specific — say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight — you’ll need either more exercise or a higher intensity of exercise. So figure out your goals first, then determine what type of exercise will help you meet them and how much of that particular exercise you’ll need to do.

Set you Goals

Setting your goal is very important as it will help you move towards where you want to achieve, getting a wall calendar and place it where it is most visible, write down the goal achievement date and then from there work towards it, it can be a small goal such as to lose 5lbs by April, remember better to start small then never start at all.

What You Need to Lose or Maintain Weight

A combination of dieting and exercise is more effective for weight loss than dieting alone. To lose weight, 60 minutes of moderate to vigorous intensity physical activity on most days is recommended. Physical activity is also important to maintain weight loss. Moderate intensity physical activity for 60 to 90 minutes on most days will help maintain weight loss. Of course, a healthful, low-calorie diet is also important for both losing and maintaining weight. The amount of exercise you need for weight loss or weight control depends on what you eat, as well as on the type of exercise you choose.

Know what you want to achieve, and then you can answer the question: How much exercise is enough?

 


8 Common Causes of Foot Pain among Runners

Runners spend a lot of time on their feet, and each one of us is likely to suffer from a foot problem at one time or another. Some of the conditions are minor, while others are fairly serious. The good news is, most of them can be prevented, or if you are unfortunate to have one, most can be easily treated.  The most common foot injuries are as below

Black toenails

This occurs when your toenail hits the end of the shoe or the top of the shoe. It causes your toe to bleed under the nail, and turns it black. If it hurts, you’ll want to go to the doctor so he can drain the blood. If it doesn’t hurt, you can leave it and your toenail will eventually fall off. It won’t be pretty, but it won’t cause any health issues.

Blisters

These often develop on the heel, side of the big toe, or between the toes, and are usually caused by shoes that don’t fit right or are brand new. If the blister isn’t causing a problem, you can leave it alone. But if it hurts or interferes with your running, you will need to “pop” the blister with a sterilized razor blade to get the fluid out.

Bunions

 

Cause the bone at the base of the big toe to stick out to the side, so your big toe leans toward your second toe. Improperly fitting shoes or wearing high heels is usually the culprit. Bunions can be painful, and your doctor may have to perform surgery to trim the bone. If it doesn’t bother you too much, you can use bunion pads or arch supports to take pressure off the ball of your big toe.

Bursitis

When you have pain under your three small toes, you have irritated the bursa. This usually occurs because you’re landing too hard on this part of your foot. You can try using metatarsal pads to correct the problem, but if the pain continues, you’ll need to see your doctor. An imbalance in your foot may need to be corrected with orthotics.

Hammertoes

If you have one or more toes that don’t stay straight, you have hammertoes. The tops and tips of your toes may hurt because of corns. The problem is usually caused by shoes that aren’t long enough. To help the pain, wrap your toes in lamb’s wool and wear shoes with a wider toe box. You can also have the joint in your toe surgically removed to flatten your toes.

Neuromas

When your nerve endings become inflamed, it causes burning between your toes. It’s a sharp, shooting pain, often accompanied by numbness. When the metatarsal bones are “loose” and move around, neuromas are often the result. When they flare up, ice the area. To try and prevent the pain, use metatarsal pads. If the pain continues, see your doctor.

Pain on the top of your foot

There are two types of injuries you may be suffering from: bruised or broken metatarsals, or a bone spur. A bruised or broken metatarsal will result in stabbing pain, and is usually caused by running long distances. There is no remedy except to stop running—you will need to be under a doctor’s care. A bone spur will be a bump on the top of your foot, caused by too much pressure on top of the foot. If you have a bone spur, you can wear larger shoes, not tie your shoes so tight, and put a pad around the spur.

Plantar faciitis

This is pain in the heel or arch. You usually feel the pain first thing in the morning or after you’ve been sitting for a long time. It can be caused by stride inefficiency, or when your weight doesn’t move correctly through your arch, and overstretches it. When you feel pain, ice the area. It will also help to stop your hill work and your speed work, stretch your calves well, and/or to wear arch supports, heel pads, or arch straps. If the pain persists, see your doctor. You should be able to correct the problem with orthotics.

These common running foot ailments don’t always have to stop you from enjoying the sport. Often you can wear properly fitting shoes and socks, replace your shoes when they are worn, and use correct running form to avoid them.

 

Article by Davy Kestens in RunAddict.com 


Standard Chartered Marathon Singapore Training Schedule

SCMS2014Logo

Everyone is in for a running treat with Standard Chartered Marathon Singapore 2014

Running up to the Standard Chartered Marathon Singapore (SCMS) on 7 December 2014, the organisers have lined up a series of training runs and clinics around the Lion City to help get you in your best form for race day. At a token cost of just $10, registered SCMS participants will be able to attend clinic  with sports science professionals, Journey Fitness Company, who will empower you and help you attain your personal goals for this year’s event. These sessions, staged at the newly completed Singapore Sports Hub, train you to tap into the collective wisdom of experienced endurance athletes and experts from the field of medicine and physiotherapy. [Please refer to Annex A]. Slots are limited so wait no more and sign up now at www.marathonsingapore.com/training-clinic

Non-marathon participants and passionate runners are also welcome to join the complimentary weekly Run in my Hub activities. [Please refer to Annex B].

No sign-ups are necessary for these runs and participants are able to simply turn up on each Wednesday night to take part. The first few runners to arrive at the meeting point will also receive goodie bags! The full details and running route maps can be viewed at
www.marathonsingapore.com/weekly-runs

 

Annex A Annex B

 


Hong Kong ASTC Triathlon Asian Cup (Registration Open)

Hong Kong ASTC Triathlon Cup will be held on the 25th and 26th October 2014

Course Description

Held on the iconic grounds of Lantau Island on 25 and 26 October, the 2014 Hong Kong ASTC Triathlon Asian Cup is a premier event where recreational triathletes can rub shoulders with age-groupers and professionals.

2014 will see athletes slugging it out to take the Asian Championship crown ensuring this signature triathlon will be a not-to-be missed event.

Swim Course

The swim course is a 1 loop affair of 750m swam anti-clockwise. Athletes will start in the water in front of the floating pontoon and navigate the triangular-shaped course. Water temperature is expected to be between 24-28 degree Celsius and thus wetsuits will not be allowed on the course. The water at Discovery Bay is usually quiet to mildly choppy and swimmers can expect minimum swell on race day.

Swimmers of the Olympic distance will perform two continuous loops before exiting, while swimmers of the sprint distance will exit the water upon completion of one loop only.

Bike Course

The bike course is mostly flat, to the exception of a section going over a bridge where athletes can expect a short progressive climb followed by a mirroring downhill. The course is entirely cut to traffic and bikes will be the only vehicles moving on the roads, alongside race officials and emergency vehicles. The only technicality of the course will be the U-turn points, which are located at far end of the out & back and at the looping point (for Olympic distance athletes only).

The Olympic distance athletes have 3 laps to complete, between Sunny Bay Road and Cheung Tung Road, before heading back to transition area.

The sprint distance athletes have only 1 such loop to complete prior to heading back to transition, making it a simple out & back.

Run Course

The run course is flat and fast on wide and scenic roads. The first part of the course will take the athletes on the promenade on the sea front. Then they will head back towards transition and along the canal, crossing Magic Road up the finish area located below Fantasy Road.

Athletes of the Olympic distance will have 3 repetitions of the seaside promenade to run prior to heading to the finish.

Whilst athletes of the Sprint distance will have to run a single out & back on the promenade and then head straight to the finish.

Race Distances & Courses

The 2014 Hong Kong ASTC Triathlon Asian Cup is a signature triathlon event owned by the TriHK (TriHK), organised by leading multi-sport event organiser MetaSport and sub-vented by Home Affairs Bureau (Arts & Sports Development Fund). The race is to be held on 25-26 October 2014 (Sat & Sun), Lantau Island.

Olympic Swim 1.5km Bike 40km Run 10km Course Map (TBC)
Sprint Swim 750m Bike 18km Run 5km Course Map (TBC)
Youth Swim 375m Bike 10km Run 2.8km Course Map (TBC)
Discovery Swim 375m Bike 10km Run 2.8km Course Map (TBC)
Kids Swim 195m Bike 5km Run 2.1km Course Map (TBC)

 

To Registration link

If you are interested to participate in the following, please proceed to click on >> Register Me <<