Posts tagged “fitness

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


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

Passport Asia The Only That App Gives You Access To 130 gyms and Studios in Singapore

PS: Every new user to receive one month’s free membership to try out any of the 20,000 available monthly classes

The only Singapore-based mobile fitness App, Passport Asia was officially launched two weeks ago on 2nd June, providing members with access to the largest number of gyms and studios in Singapore, with one membership and from the convenience of their phone. The subscription-based service offers a choice of over 20,000 different classes available per month – from Pilates and Weight-lifting to Boxing and Zumba – from 130 gyms and studios, all for one fee. The only mobile App of its kind in Asia, Passport Asia reflects the growing trend amongst Singaporeans to organise their lives through their smartphones, and workout with friends, making it easier to live healthier, and providing fitness, literally, at their fingertips.

“Singaporeans no longer track fitness solely by miles on the treadmill or minutes spent at a target heart rate. The definition of fitness and its benefits have evolved, as have our perceptions of what can get us there” says co-founder and Brazilian Jiu Jitsu enthusiast, Sanjey Chandran, continuing “Martial arts, dancing, cross-fit, group workouts… All these activities have exploded in popularity because fitness has become more social, more local, and more creative.”

Passport Asia is the first and only App in Asia that allows members to experiment with various fitness activities around town whenever they want, wherever they want, with only one membership fee.

Members can choose the activity they want based on location, with the GPS-based service identifying all gyms near the office or home. There are over 160 locations to-date spread throughout Singapore. Users can filter over 120 curated activities, and book classes according to a date and timing that suits them, with classes synched to the phone’s calendar.

The inherently social aspect of Passport Asia makes it easy for friends to organise and schedule group classes together. Links to classes can be shared via instant messaging services, e-mail or social media and bookings can be made instantaneously, allowing users to workout with like-minded members who share their passion in Spinning, Muay Thai or Golf.

For many Singaporeans, traditional membership to more than one gym or studio is prohibitively expensive, as such, Passport Asia offers entry level membership for as low as SGD59 for four activities a month, and unlimited sessions of any activity per month at SGD99. What’s more at launch Passport Asia is giving away one month’s free membership, valid for downloads before July 1, 2015. The App is available on iOS and Android (links below).

The all-Singaporean founding team is made up of entrepreneurs who cut their teeth in the world’s top companies, including McKinsey, Harvard, Procter & Gamble and Accenture. The team have been involved in over 20 start-ups, and have benefitted from the strong local ecosystem of venture capitalists, advisors and backers.

The second co-founder, Gene Yap, has ambitious plans for this young Singaporean start-up, “Asia has a massive smartphone penetration rate, and Singapore, with its supportive business environment, is the perfect springboard into the rest of the region. Within six months, we plan on expanding to Malaysia, Indonesia, Hong Kong and Australia, with the rest of Asia following thereafter”

While the gym-going public will benefit from greater choice and accessibility, Passport Asia’s partner gyms and studios have already reported increased memberships and attendance. Partner gyms are able to set a ‘quota’ of slots available, while Passport Asia’s algorithm ensures classes are available to members every time they book. The ease at which the App connects fitness enthusiasts with gyms provides greater marketing mileage for partners, and allows them to fill classes that would otherwise remain empty.

Every new user who downloads the App between now and July 1, 2015 will enjoy one month’s free membership including unlimited access to over 20,000 classes every month.

Alcoholic Fitness Monday ?

Do you know what gets people motivated in sports? I like a bit of challenge but for most people it is the motivational quotes as well as inspirational words that people say,I am sure some of you hold one or two motivational quotes to heart and it does help us in the long run when we want to achieve our goal, Be it Half Marathon, Triathlon or even the Ironman Event.

Some people really do think out of the box and since it’s a slow Monday, I wanna share with you how creative people can get, like how some people say it is all in the perspective, some of it do made me chuckled but the last one is my fav (my favourite quote, not the drinking)

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And my Favourite quote of all

00379602Have a great Week ahead guys, lets go for a drink.. er… run ..

thanks to walltowatch for all the wonderful pics

Why Am I So Tired? 10 Possible Causes

In the past months, I am feeling a sudden change and it is not a good change but something I can’t seem to pin point and kept me wondering why? Do you feel tired all the time? Apparently a lot of us do. Could it be a symptom? diet? or what ever the hell it is, it sure is bugging me.

Do you feel that even having 10 hours of sleep but still waking up tired? getting energy sapped in the middle of the day? or worst when you hit the couch just to relax you end up waking up the next 5 hours.

Getting your energy back could be simpler than you think. Start by seeing if you can relate to the top three reasons for feeling drained. I am definitely not in the top 3, so what number am I ?

Top 3 Reasons

1. What you eat. Reaching for coffee and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet of fruits, vegetables, and lean protien. “Eating healthy also means you’ll carry less weight, and obesity is a big contributor to fatigue.

2. How much you sleep. You saw this one coming, right? Many people don’t get enough sleep. If you’re one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off those tablets and gadgets before bed, and keep your bedroom quiet and restful.

3. How much you exercise. Finish at least three hours before bedtime, so you have time to wind down, and knowing how much exercise would be good for you without over doing it. If you think that exercise would just make you more tired, there’s good news: Exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who stay idle. It’s one of those surprising truths: move more and you’ll get more energy.

Could It Be Something Else?

but what if I am getting all those and yet I am still feeling tired ? So I ask myself should I be worried ? should I do my medical checkup ? (just went for one recently and 100% fine) so could it be a Chronic tiredness? as it is linked to many different medical conditions, such as:

4. Anemia “This is a very common cause of fatigue and very easy to check with a simple blood test,” says Sandra Fryhofer, MD, an Emory University clinical associate professor of medicine. “It’s particularly a problem for women, especially those who are having heavy menstrual periods.” You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens or supplements, if you have a chronic iron deficiency.

5. Deficiencies in key nutrients, such as potassium. Again, this is easily checked with blood testing.

6. Thyroid problems. Over- and under-active thyroids both can cause fatigue, Fryhofer says. A blood test for your level of thyroid -stimulating hormone can help evaluate your thyroid function.

7. Diabetes People who have uncontrolled diabetes “just plain don’t feel good,” Fryhofer says. “If you feel draggy and you’re also having blurred vission or lots of urination, you should get that checked with a blood test.”

8.  Depression If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can’t find any pleasure in things you once enjoyed, you may be depressed. Don’t keep that to yourself. Your doctor, or a therapist, can start you on the path back to feeling better.

9. Sleep problems. If you never feel rested, and nothing seems to fix that, you might look into visiting a sleep lab, especially if you snore. Snoring can be part of obstructive sleep apnea, in which people briefly stop breathing several times a night. There are treatments for that.

10. Undiagnosed heart disease. Tiredness can be a sign of heart trouble. “If you have trouble with exercise you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor.”

But again, start with the basics: your sleep, your diet, and your activity level. Sometimes the simplest fixes are all it takes.

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?


#RunTweetUpSG Happening This Week

In the world of social media we know some people to have hundred and some even thousands of followers, but in actual fact do have they actually seen them physically?

Most of the time social media piqued my curiosity when it come’s to people on the other side of the screen, actually If I have a chance I would like to meet up with my readers, yeah you the one reading this now and every reader from all over the world too…… but… I don’t think that is possible.

So some how or rather one morning over at twitterville, a bunch of us were having a discussion and am not sure how this topic came up, suddenly out of no where we decided to have a meet up and we instead of the usual TweetUp, we are going to call it RunTweetUp because being in twitter we follow our passion and our passion is in Sports, Fitness, Tweeting, you get the point, so as mostly fitness advocate, we decided not to only do a TweetUp but a RunTweetUp instead, and with that a couple of meeting and talking over whatsapp. If you are in twitter do check out the hashtag for #RunTweetUpSG and you can find all our crazy ramblings and discussion over this.

Then finally the rumours is now true, and the word on RunTweetUpSG is finally out.

Mike Awesome poster

This is a Fun Run and nothing competitive, do join us for something real not just hashtag & twitting or Facebook or Instagram and some Youtube maybe.

No hefty cost of registration fees, no crazy training to be in top form as this is not a race, just real people with a social media account meeting up, don’t need a twitter account to join us. Crash the party we dare you.

As this is the First RunTweetUp in Singapore we do not want to let you go back empty handed, with great connection we manage to hook up the first few registration with goodie bags, and yes you do not need to collect it in advance, we will personally hand them to you on the day itself.  Remember to click on  —-> Sign Me up for RunTweetUpSG

Date: 17 October 2014

Time: 6:30pm

Venue: Stadium MRT Exit B.

Distance: 5k (non-competitive FUN Run) ok maybe the winner gets a kiss from Holly or Mike

Post Run: Brewerkz, get your drinks on

RunTweetUp has been brough to you by main sponsor


Organising Committee

@Mikeh71a , @RunWithHolly , @endorphynn and @isaac976

10 Reason you suck at being FIT

10 Reasons Why You Suck At Being Fit

You Can Be Your Own Worst Enemy

Being fit is not something that you just luckily stumble onto after a series of disappointing efforts to get rid of unhealthy habits. As far as I’m concerned, the only thing that stands in our way to becoming fit is our own lack of trust in ourselves.

Insecurity or a lack of self-esteem is like a termite that can erode even the strongest of wood and cement foundations from within. To be able to get past such a barrier, we need to understand our negative mental, physical, and emotional drivers – what makes us suck at being fit.

1. I’m not shallow, I’m OK the way I am.

This is an emotional driver. It’s very much akin to self-denial, like fooling ourselves, pretending that everything is OK when it’s actually not. Why do people do this?

Sometimes it has to do with a distorted view of one’s self. A person may actually think that s/he is in the pink of health, when the truth is, being overweight and thus, being susceptible to a host of health problems, is practically staring them in the face.

Sometimes, it has to do with a false sense of spirituality (i.e., caring about the way one looks is equal to being vain, therefore, striving to keep fit and look your best “can’t be good”).You Can Be Your Own Worst Enemy

Being fit is not something that you just luckily stumble onto after a series of disappointing efforts to get rid of unhealthy habits. As far as I’m concerned, the only thing that stands in our way to becoming fit is our own lack of trust in ourselves.

Insecurity or a lack of self-esteem is like a termite that can erode even the strongest of wood and cement foundations from within. To be able to get past such a barrier, we need to understand our negative mental, physical, and emotional drivers – what makes us suck at being fit.

2. I don’t have enough time to exercise.

This is a mental driver. When you think you have no time to exercise, you’re actually trying to convince yourself that you have no time, even when you can make time, if you only, truly, wanted to do so. Check out “Top 20 Cardiovascular Exercises for Busy People” for more on this.

3. Exercise is boring.

This can be either a mental or emotional driver. If you have never exercised before, you cannot honestly say that it is boring. If you have exercised and gotten bored, it could be because you were going about your exercising in the wrong way.

4. I’m only going to live once, so, I’m entitled to eat what I want.

This is an emotional driver. In this case, food is seen as a reward or source of comfort. Since the line of thinking is that “we only live once,” it’s just “right” to reward ourselves and enjoy life as much as we want, by being a gourmand.

5. I’m afraid of getting hurt.

This could be both a physical and emotional driver. You may actually have a physical or health condition that precludes vigorous activity. Still, having a health condition doesn’t preclude healthy eating, does it?

If you don’t have a health condition, then, saying “I’m afraid of getting hurt” may be an emotional driver. You might lack self-confidence to undertake something challenging such as an exercise program or a diet that will test your discipline. Read more about diets in “The Ultimate Guide to Weight Loss.”

6. I’m too young/too old to worry about not being healthy and fit.

This is a physical and mental driver. I personally believe that age should not be a barrier to fitness. Unless there is an existing and actual health condition, one’s age should not be a major barrier. After all, diet and exercise can always be tailored to each individual.

7. It’s too expensive to go on a fitness program.

This is a mental driver, that may have roots in your actual life situation. However, not all fitness programs need to be expensive, so this is basically a cop-out.

8. I’m too lazy to prepare “special food.”

This is an emotional driver. What’s actually being said here is “I don’t love myself enough to care about what I eat.”

9. My friends/relatives all eat like this and they don’t suffer any adverse effects.

This is another emotional driver. Comparing yourself with others is self-defeating because you are a unique individual. If you really want to become fit, you need to think of yourself as someone with unique needs.

10. I’m always too tired to even think of becoming fit.

This is a physical, mental, and emotional driver. It’s ironic because the reason you’re tired is because you’re not fit in the first place. Or, you may be taking on too much. Or, you may be neglecting yourself out of a mistaken sense of being responsible for the welfare of others (if you are the family provider), but not your own.

How about you? What’s making you suck at being fit? Join one of our forums and discuss your training or weight loss struggles, goals and plans and we’ll see if we can help.