Starfruit has a lot to offer beyond how pretty it looks. And it didn’t get its name just because of its shape. It truly is a star because of how amazingly good it is for you.

Boosts Your Fibre Intake

If you’re watching your carb intake, you’ll definitely want to stock up on starfruit as it has one of the lowest carbohydrate contents of all fruits for the amount of fibre it contains – one cup of cubed starfruit has only 9 grams of carbs and 3.7 grams of fibre. In comparison, one cup of strawberries contains 11.7 grams of carbs and 3 grams of fibre. You need fibre to keep your bowels regular, as it helps move food through the digestive tract and prevent constipation. So if you want to spend less time on the toilet surfing on your smartphone, be sure to grab some starfruit the next time you go to the supermarket!

Vitamins & Minerals Galore

Starfruit is also a good source of vitamins and minerals such as vitamin C, potassium, magnesium, calcium, folate, selenium, copper, and zinc. One cup of starfruit provides 45 milligrams of vitamin C—more than half the daily required 75-90 milligrams for most adults—which our body needs to produce collagen, repair tissue damage and heal wounds.

A Whole Lot of Other Good Stuff

Studies suggest that starfruit can potentially help fight against cancer as it contains antioxidants. It is also good for our hearts: its potassium lowers blood pressure, fibre helps bring down cholesterol levels, and vitamin C protects against oxidative stress. The fibre in starfruit can also help control blood sugar levels by slowing down food digestion and preventing blood sugar from spiking. Since starfruit is so rich in fibre and low in calories, adding it to your diet can help you manage your weight better and reduce your risk of diabetes.

Available Year-Round

Here in Singapore, we are very fortunate to be able to find starfruit at all times of the year. The best time to consume starfruit is when it’s bright yellow and firm. Green ones aren’t ripe and might be too sour for some.

 Precautions

Those with impaired kidney function should be careful about consuming starfruit though. Starfruit contains a neurotoxin that can harm the brain if it is not properly processed by the kidneys.

We are constantly bombarded with advice to drink more water. But how much water do we actually need to drink every day?

We all know water is essential for survival. Water makes up about two-thirds of our body weight, transports nutrients and waste products around our bodies, regulates our temperature, helps to lubricate and absorb shock in our joints, and is an important component in our body’s chemical reactions.

Studies suggest that drinking fluids to avoid even mild dehydration has its benefits, such as better brain function and ability to do simple tasks. It can also help manage our weight, especially when it is done before a meal.

We constantly lose water when we perspire, breathe and pee, so it is crucial that we drink enough water to avoid getting dehydrated. The long-held belief is that we should drink eight glasses of water per day. But experts mostly feel that we don’t need any more fluid than what our bodies call for. And when the body needs more fluid, it will send out signals.

This is where thirst comes in. According to scientists, your body will tell you when it is thirsty. When the brain detects that the body is becoming dehydrated, it initiates the sensation of thirst which will induce us to drink. Drinking too much water, however, can be dangerous when it causes the sodium level in our blood to become too low—a condition known as hyponatremia.

So how do we know how much water to drink? Most experts agree that the amount of water we require depends on our age, gender, body size, environment and level of physical activity. Some of us may prefer to stick to the guideline of six to eight glasses of water a day, including low-calorie options like low-fat milk, coffee or tea. Others may prefer to listen to their body and drink when they feel thirsty. One important thing to note is that once we are over 60 years old, our thirst mechanisms become less sensitive.

Perhaps a useful habit to cultivate is to carry a bottle of water with us wherever we go, so that we can drink anytime we feel thirsty. And if we do end up drinking a little more than we need, we will burn more calories by running to the toilet more often!

Here’s why?

Ketogenic Diet eliminates carbohydrates consumption to 0 while replacing it with fats; this reduction effect puts your body in a metabolic state called KETOSIS.

When this happens, your body transforms into being incredibly efficient at torching fat, if coupled with exercise, you can take this to the next level. It converts fat into ketones in the liver, which will help fuel energy for the brain.

The ketogenic diet will result in massive reductions in your blood sugar, and insulin levels, coupled with increased ketones, has improved health benefits.

Different types of ketogenic diets

There are several versions of Ketogenic diets, depending on your goals.

1. The standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs.
2. The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
3. The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
4. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
5. However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information here mostly applies to the standard ketogenic diet (SKD), although many of the same principles also use to the other versions

There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease

Research shows that the ketogenic diet is far superior to the often recommended low-fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake, you can eat foods that are known carbohydrates that are high in satiety which will keep you going without feeling hungry.

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.

Ketogenic Diets for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.

Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.

In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. The significant benefit when considering the link between weight and type 2 diabetes.

Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group.

Ideally, for individuals with diabetes and prediabetes you would like to add a structure with exercises or workouts in the gym coupled with the ketogenic diet to get your body to improve insulin sensitivity faster and improve your health as a whole by getting fitter and healthier also stronger. You can be off medications if your condition gets better!

It’s a win-win situation for yourself!

Other Health Benefits of Keto

The ketogenic diet originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

1. Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar.
2. Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
3. Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression.
4. Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
5. Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease.
6. Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
7. Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
8. Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.

Foods to Avoid

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

1. Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
2. Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
3. Fruit: All fruit, except small portions of berries like strawberries.
4. Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
5. Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
6. Low-fat or diet products: These are highly processed and often high in carbs.
7. Some condiments or sauces: These often contain sugar and unhealthy fat.
8. Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
9. Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
10. Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

SUMMARY

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

Create a structure to have discipline to eat what are you supposed to if you want to see the changes in your weight or physique or body fat!

Foods to Eat

You should base the majority of your meals around these foods:

1. Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
2. Fatty fish: Such as salmon, trout, tuna, and mackerel.
3. Eggs: Look for pastured or omega-3 whole eggs.
4. Butter and cream: Look for grass-fed when possible.
5. Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
6. Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
7. Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
8. Avocados: Whole avocados or freshly made guacamole.
9. Low-carb veggies: Most green vegetables, tomatoes, onions, peppers, etc.
10. Condiments: You can use salt, pepper, and various healthy herbs and spices

Look for recipes online to find creative dishes that is tasty and delicious, who says diet have to bland & boring. Diet should be fun and balanced while having consistency! Be creative & try different things that you like that appeal to you!

Healthy Keto Snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

1. Fatty meat or fish
2. Cheese
3. A handful of nuts or seeds
4. Cheese with olives
5. 1–2 hard-boiled eggs
6. 90% dark chocolate
7. A low-carb milkshake with almond milk, cocoa powder and nut butter
8. Full-fat yogurt mixed with nut butter and cocoa powder
9. Strawberries and cream
10. Celery with salsa and guacamole
11. Smaller portions of leftover meals

Tips for Eating Out on a Ketogenic Diet

It is not very hard to make most restaurant meals keto-friendly when eating out.

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bunless burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

Have leaner protein, such as chicken breast & duck breast

For dessert, ask for a mixed cheese board or berries with cream.

Sample Keto Mealplan for 1 day

TOP 5 Tips To Use Ketogenic Diet to your advantage!

1. Select the one that is the most suitable & adaptable to you!
2. Create a structure or meal plan for a week or month!
3. Find out what you like & don’t like to eat!
4. Stay accountable and don’t cheat on your diet

You can use it for your fat loss goals to shred down like in 8-12 weeks for example coupled with proper resist

Personal training sessions are specially designed training programmes aimed at helping you attain your fitness goals. Personal training goals may include weight loss, toning, muscle development or simply a healthier lifestyle.

Typically, a personal trainer starts off a training session by discussing with you your specific requirements, measurement of your body fat, before developing an individualised plan specially for you. As each plan is uniquely for you, there is room for flexibility.  You can also choose to do the sessions with a friend or have it done one-to-one, or you can choose to train at your condo gym, or at one of our affiliated gyms without having to pay for membership fees, admin fees etc.

What are the benefits of a private personal trainer?

Some benefits of engaging a private personal trainer are:

1. The personal trainer will motivate and encourage you to reach your fitness goals. In the presence of others, most of us will work harder. Having a trainer by your side will help you overcome all the excuses that you may be using to skip your exercises. If you know someone is waiting for you for your training, it’s much more difficult to skip it.
2. Your private personal trainer can help you take the guesswork out of your exercise routine so that you can achieve your fitness goals more effectively. We are living in an age of Too Much Information and it can be confusing to be fit – Eat this, don’t eat that. Do this, don’t do that. Your private trainer has the knowledge to maximise your fitness routine and make it much more efficient.
3. A personal trainer can help you avoid unnecessary injuries. If you’re new to training or find certain movements painful, it’s worth having a personal trainer next to you to show you the right posture and technique, and maximise your exercise outcomes while preventing injuries.
4. A personal trainer is equipped with the knowledge to help you achieve your fitness goals. Whether you are training for a sports event or getting ready to climb a mountain, your personal trainer can tailor your fitness plan to match your current fitness level and meet your objectives. This also means that you are more likely to stick to the fitness programme and see the outcomes.
5. A personal trainer knows when it’s time to change your fitness routine. As you age, your body will see changes and your personal trainer can identify them and adapt your programme accordingly, allowing you to retain functionality and strength.
6. A personal trainer is your exercise buddy! A good private personal trainer can make training both fun and efficient.

Who might benefit from personal training?

Everyone!

Whether you are training for a marathon, hoping to lose a few more kilograms, or want to strengthen your body after an injury, the individualised nature of personal training makes it suitable for everyone. Moreover, each session is tailored to suit your pace so it is likely that you will stick to the fitness programme. Every fitness objective will be realistic so you get to attain your goals in a safe manner.

To maximise the outcomes of your personal training sessions, you got to feel comfortable with your personal trainer. In Singapore, you can find both male and female personal trainers and many of them list their profiles and specialty areas online. You can choose from trainers who specialise in sports performance, muscle development, fat loss, toning and much more.

I have an injury (or health problem), would I still be able to receive exercise sessions from a personal trainer?

Absolutely! Exercise is important for everyone and it is particularly beneficial for people with pre-existing or chronic conditions such as diabetes, heart disease and hypertension.

However, if you have an existing medical condition, you need to take additional precautions. Without the right knowledge, you risk putting your body under even more stress. An experienced personal trainer is able to design a programme that takes in account your existing medical condition, thus decreasing the risk of injury when you perform exercises.

For instance, if you have an existing mild knee injury and wants to train for a run, your exercise routine should be different from someone who doesn’t have an injury. You will need specific exercises to strengthen the muscles around your knees instead of immediately training for the run like an athlete. This is where your personal trainer can make a significant difference.

What are the differences between exercising on my own and with a personal trainer?

Be it losing weight, building cheese grater abs or acquiring Hulk-like strength, everyone wants to accomplish their objectives immediately. However, these are not always achievable, and they may be discouraged and backslided if they don’t hit them.

A personal trainer will help you set realistic goals, adjust your goals as you progress and keep you on track to achieve those goals. For instance, if you want to achieve a ‘ bikini body,’ it’s not just about doing 100 crunches a day for a month. It is also about changing your diet, acquiring good lifestyle habits, combining cardio and weights to work the right muscles, and setting a realistic timeframe for achieving this.

How is UAF programmes different from other personal training programmes?

Many personal trainers in Singapore stop at exercise. The personal training programme at UAF doesn’t just start and end with an hour in the gym. The programme at UAF is a holistic one because attaining fitness is not just about working out. Fitness is a lifestyle, and hence the personal training session at UAF also includes:

– devising a diet plan that revolves around your lifestyle

– an add-on chaperon grocery shopping service to guide you on reading nutrition labels and selecting healthy foods

– an exercise programme for you when you are overseas to ensure sustained progression

– follow-ups for non-training days

 UAF personal trainers are also able to conduct your training session at or near your home. Personal training sessions can be held either at your condominium gym or a gym nearest to you.

From a young age, I’ve always been interested in martial arts but didn’t exactly know which one I wanted to try until the TV series, “The Contender Asia” came on. It was only then that I knew I had to sign up for Muay Thai lessons at the Community Centre. I practiced it for about a year and gave it up after some bad decisions I’ve made in dating. A year into the relationship, I realized that I had given up too much and decided that I’d be better off if I had ended it. While it was easy to get rid of the emotional baggage, I was still plagued by the physical one – the massive amount of weight that I had put on during the relationship. (how many of you experience this?) I really wanted to get back in shape and get back into Muay Thai again. Muay Thai training was different this time as I gradually started training for fights. On top of the usual pad work, I was introduced to strength training and a bit of cross-fit. The change in my own physique planted a seed of interest in personal training, but I didn’t do anything with that thought at that time as I was busy with my final year in school.

Stepping into the working world, I stopped Muay Thai training because of time, work was an entire different level of stress. I depended solely on Muay Thai to keep my weight in check and because I stopped it, my weight went back up. I did not watch my diet AT ALL. I was overeating and going for fast food at least once a week and my concept of sugar intake was misconstrued. I had stopped the fizzies and went for the supposedly “healthier option” of green tea (with sugar) and carton fruit juices. At 70kg, this was the heaviest I’ve ever been and I never thought of doing anything about it until I started experiencing chest pains for about 2 weeks. Back then, I was assisting doctors in the hospital with their research on coronary stents and seeing scans of patients with clogged arteries made me wonder how bad were mine. I was eventually admitted to the A&E while I was at work. Fortunately, it was a false alarm, but I recognized that if I had continued living like that, coupled with the fact that I had a borderline high cholesterol panel, I would definitely end up with a real one in time to come.

That pushed me to take my first steps in diet adjustments. Drinks with hidden sugars were the first to go. I reduced my fast food intake to once a month, stopped snacking and began controlling my carb intake (I was a very hungry person and always went for at least 2 servings of carbs to keep me full). I started counting my calories and swapped carbs for protein. I wasn’t exercising at that time and despite that, I lost about 5kg in 3 months. Soon after, a friend of mine invited me to do a half-marathon with her in Gold Coast, Australia. Running 21km was a huge feat for me as I never liked running. I trained 3 times a week, and because of that, my weight decreased even further. In a year, I had lost 13kg. My cholesterol panel reversed to the healthy ranges and clothes shopping actually became enjoyable.

Through my personal experience, I was convinced that I didn’t have to spend ridiculous amounts of money on things that do not work – slimming pills, creams, wraps, diet plans that are not sustainable etc. Very often, people don’t know where to start or what to do because they are misled by hearsay, the things they read online or guaranteed solutions to weight loss offered by Product X that promises minimal effort on one’s own part. I really wanted to show the misguided that weight loss is possible and sustainable through lifestyle changes. My interest in becoming a personal trainer grew, but I couldn’t get started as I was in the middle of a career transition and I wasn’t sure if I could commit to a 3-month long course.

The new job that I landed myself in was a demanding one. I hardly had time to work out, let alone sleep. Sleeping anywhere above 5 hours was a bonus as the nature of the job required me to work round the clock. I was extremely depressed when the hard work I had put in to keep the weight off crept back in. On some days, I went without food during the day as I didn’t have the appetite to eat and it pretty much messed up my metabolism. All the important things I needed to stay healthy – sleep, exercise, proper diet wasn’t even in place. I even contemplated the purpose of my existence as I didn’t feel like I was living at all. Finally, I decided to resign and sought a job that gave me time to live the way I wanted.

Thankfully, I was blessed enough to find a job that gave me personal time after work. The colleagues there were also a positive influence as they believed in the importance of an active lifestyle. We would sometimes go to the gym together, and there was a form of unspoken accountability to make sure that I was hitting the gym weekly. After shelving my plans of attending the ACE-CPT course for 4 years (or more), I finally got started on it. Mid-way through the course, a friend introduced me to Jovin, founder of Urban Active Fitness, who gave me the opportunity to work as a personal trainer.  Together with the other experienced trainers, they have helped me in preparation for my ACE-CPT exam as I sought guidance with practice questions I had doubts with. I worked hard at it for 3 months, attended evening lessons at the International Sports Academy (ISA) 2 to 3 times a week, and revised the content on days when there were no lessons. The hard work paid off; I not only passed but was also one of the top scorers in the class.

After attending the ACE-CPT course, I wasn’t only interested in weight loss. I wanted to build muscle not just for aesthetics reasons but for functional ones as well.  During the course, the tutor’s sharing on how physically inactive people start to lose muscle mass past the age of 30 at a rate of 3 to 5% per decade left a very deep impression. Before, I’ve always thought that the loss of muscle mass is part of the aging process and there’s nothing that can be done to stop it. It wasn’t until the course that I realized that strength training can prevent muscle imbalances that are commonly associated with aging (i.e. backaches) and that it can play a big role in preventing falls and the many secondary complications resulting from it.

Yes, so this is my story. I hope you’ve managed to stick around, and no I don’t blame you if you’ve decided to skip through the chunk of it to read just the last paragraph. To sum it all up, I’ve taken many detours and trial and error to know what works and what doesn’t to end up where I am today. This is what I’ve learnt so far from my fitness journey:

1. Walk away from people who force you to give up on your interests and compromise way too much on your beliefs.
2. Always prioritize your health. You’re nothing without it.
3. You are responsible for your own happiness. Not happy with the way things are? Do something different to experience changes. It may not always be the right decision, but at least you’ll have a clearer idea of what you want or do not want in your life.
4. There are no short cuts to weight loss. Sustainable weight loss involves effort and discipline but it can be done without starving yourself.
5. Learn to enjoy the process. Be patient and track your progress as you go along. When you don’t get the result you want, be honest and ask yourself what exactly is it that you have not done right? Is it your diet? Are you under training or over training? Are you getting enough rest?
6. Plan ahead. Invest in yourself today by living healthily. Watch your diet and be active. Your future self will thank you for it.

Want to have personal training done at the convenience of your home, or Condo gym? Engage Samantha toady for an awesome Muaythai or Kickboxing session! https://urbanactivefitness.sg/free-trial/

How Our Body Process Food

To understand that, we must understand what happens in your body when you eat food.

Step 1: Body digest and breaks down the food into (amino acids, glucose, and fatty acids)
Step 2: The small intestine absorbs these nutrients into the blood
Step 3: It usually takes about 2-4 hours to be in complete fasted state (that also depends on the size of the meal)
Step 4: Fed vs Fasted Cardio:

Cardio done while the body is still processing the food = Normal/Fed cardio.
Cardio done when your body is no longer processing food = Fasted cardio.
The best time to do Fasted cardio? No brownie points for this – first thing in the morning before breakfast.

It’s No Secret.

Basically, it “teaches” your body to burn fats more effectively in the long run.
How? Fasted cardio converts your body into a fat burning machine and it increases your metabolic rate.
Fasted cardio elevates the growth hormone levels which aids fat loss. In addition, it decreases post workout appetite which prevents overeating.

Those “stubborn” fats which is the bane of your existence? Those will be eliminated.
If you are a woman reading this, hear hear.
Hips, thighs, and butt are probably the most challenging to tone and shape up when you are trying to lose weight.

If you are a guy, don’t think you are getting off easy. Your abdominal muscles, obliques, and lower back are usually the stubborn parts.
Fasted Cardio done with the intention to bring blood circulation to these areas will help these stubborn areas tone up faster.

Not Just a Theory

As it turns out, exercise plays a HUGE part in effective fat loss. However as with everything, T&C applies – exercise done at a certain time and under certain conditions can produce the most desirable outcome. That’s our cheat code.

Recently, scientific research shows that fasted exercise:

Step 1: Body digest and breaks down the food into (amino acids, glucose, and fatty acids)
Step 2: The small intestine absorbs these nutrients into the blood
Step 3: It usually takes about 2-4 hours to be in complete fasted state (that also depends on the size of the meal)
Step 4: Fed vs Fasted Cardio:

Applying this theory – While calories deprivation remains as the best way to purge body fat, fasted exercise is done first thing in the morning and could possibly turn on various genes that affect the fat burning process.

Cheers to Burn Fats – A Beginner Fasted Cardio Solution

Our advice – An early morning jog, bike ride or a session on the treadmill or elliptical does not only burn fat, but sets you up on becoming more effectively at burning fat. Which would make dieting presumably less painful.

Try the below & thank us after.

Monday: Fasted walking for 20mins + 4 sets of bodyweight Squats x 20 reps
Tuesday: Fasted brisk walking for 30mins + Legs are at work + 4 sets of bodyweight Squats x 20 reps
Wednesday: Fasted cycling for 30mins + 4 sets of Abdominal crunches x 20 reps
Thursday: Fasted brisk walking for 35mins + 4 sets of Abdominal crunches x 20 reps
Friday: Fasted slow jog for 20mins + 4 sets of Leg raises x 15 reps
Saturday: REST
Sunday: Fasted jog for 30mins + 4 sets of Lunges x 15 reps per leg

Apply this program into your daily life and see the change.