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.

Along the way, i realized fitness gave me purpose, clarity, a direction in life, helped me to channel my anger & developed a beneficial way to improve my life experience through discipline and vision. Train your mind and your body, sculpting a balanced aesthetic muscular, powerful physique has a lot of benefits individually. Fast forward 8 years later, in constant pursuit of a better physique for myself and taking part in physique competitions along the way. I realized there is a better purpose than competing for that 1 minute on stage. Fitness has a purpose & function for everyone. Got into the deep dive of nutrition and training while exploring various hobbies such as parkour, calisthenics, golf, and surfing.

Took up advanced courses in which consists of anatomy, biomechanics, nutrition & program design, also sleep and digestion optimization & too soon to be an MNU certified nutritionist. I feel you can never stop learning; the correct knowledge you possess will benefit yourself greatly! I aspire to be one of the best personal trainers in Singapore. Found my calling which is to help and serve people with integrity and professionalism in fitness, be it nutrition, wellness, health or a better physique, etc. I challenge myself daily to use the knowledge and skills i have acquired to serve my clients better, fast forward a friend got me in touch with UAF which is run by Jovin, i appreciated his ideas and vision for changing the fitness industry here for better standards and i am part of the UAF team now! Fitness is a personal journey to improve yourself & level up. Be it building muscles, better nutritional habits, or losing weight or getting stronger and improving your posture. I am here to help you achieve these goals!

I leave with you 5 tips for your fitness and life!!

1)Health is wealth 

2)Take it as a learning process for yourself!

3)Don’t beat yourself up if you don’t know, go and get professional help

4)Do it with friends and family if you can!

5)It will help you be a better individual emotionally, mentally, physically wise!

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/

Motivation has always been a factor in which startles the individual at every beginning of any process. The harder the challenge, the less confident they are, hence breaks the morale and intentional purpose of why they are doing it. Or could it be the other way, the harder the challenge, the more value and purpose are created through the hardships giving them self-actualization to go even further. Well, it falters between the two depending on a few aspects: Consistency, Commitment and Drive. Take habits for instance, we all delve into certain habits that make us consistent at it because its comforting and there is satisfaction. When those are in place, over the long term the chances of committing are much higher because there’s value to the consistent efforts placed in the habits you have already started with. Then this value comes with the drive. Drive comes from passion and love without even knowing that you will become that much successful in the process because you put your mind and heart in this. This reaches to the ultimate level to motivation why people do what they love and stick to it then influence others positively through the skills acquired. Overall, it starts with habitual things, small things which are impactful allowing individuals to invest more in the process. Then motivation will come naturally to which applies to many other things in life such as work, relationships, personal development, exercise, the list goes on.

When it comes to goals, there’s a focus in place. Goals are extremely important because it allows you to set targets and meet them to your expectations for growth and milestones. When you have a goal in place, you would want to know realistically how you can get there. By narrowing the pathway to what your goals are, consider the SMART goals as part of a business model to help you achieve attainably, clearly as well as strategically in regards to the subject matter. Specific, Measureable, Achievable, Realistic and Time-Bound – SMART. I believe most of you who studied business or marketing understands the rationale behind this so I will not go into too much detail on this. The point is that by narrowing in details such as the above (highlighted in bold), it allows you to see the big picture where you would see yourself in this. An example, if one would want to lose weight would not be a good reason because it’s too generalized. Perhaps if we rephrase and specify to:

Specific: I will decrease my bodyfat percentage to 10% by working on a variety of exercises using cardiovascular equipment and bodyweight exercises.

Measurable: I will record tests and results from beginning to end of my training regime.

Attainable: I will reach my goal of 10% by doing cardiovascular exercises 3 times a week and bodyweight exercises every other day.

Realistic: I will make amends to the reps and sets as my bodyfat drops.

Time Bound: I will achieve this goal by 31^st December 2019.

Overall, by combining some of the motivational and goal oriented techniques mentioned, the tendency of success rate is greater and the chance of staying on course will be longer allowing you to reap the benefits from the outcomes.

The last topic will be on a basic understanding of fat loss and ways to implement this in fitness training. By far, Fat loss and weight management are one of the more common reasons why people look for personal trainers and group classes at the gym to get them in shape, look good and become healthier overall. Importantly, how do we lose weight, specifically fat? Of course the main variable is your lifestyle. But in fitness training that skyrocketed at most gyms now is Metabolic Conditioning or HIIT (High Intensity Interval Training).

HIIT was first used for MMA fighters and Cross fitters to keep the body burning calories through short periods of rest. These intervals allow them to push their bodies to building the strength and endurance needed for the sport. These kinds of exercises range from Weight Training, Bodyweight Functional Training, and even Agility Training. Recently more gyms and fitness centers are utilizing this method efficiently to clients through regressed exercises and longer rest periods first. Until their bodies are slowly conditioned through the rigors of exercise sessions allows them to progress into more advanced exercises with shorter rest periods. This in turn maximizes the calorie burn while muscles being used get its tone and shape from this training method. With the cardiovascular aspects of shorter rests, HIIT proves to be a “2 birds killed with 1 stone” analogy because of it’s multi-purpose functions of all relations to fitness training such as power, strength, endurance and speed. In implementation, an example of a simple HIIT/Metabolic Conditioning program would be the following:

Here’s my gift to you

 11 Exercises. Complete each exercise for 45 seconds.

Rest for 10 seconds in between each exercise

Complete 3 rounds to finish the workout.

1. Squats
2. Planks
3. Jumping Jacks
4. Push Ups
5. Sit Ups
6. Burpees
7. Wall Sit
8. Side Plank
9. Tricep Dips
10. Mountain Climbers
11. Leg Raises        

The example above is a very simple method of what HIIT/Metabolic Conditioning represents. The bout of Work to Rest Ratio are usually 2: 1. 1min Work, 30sec Rest. But that could vary depending on the fitness level of the individual as well as how challenging you want to make out of training. To conclude, these topics flow smoothly from getting the motivation through small habits that turns into a healthy investment. Then the goals with SMART goals is another example that will help identify and narrow down your focus on what, where, when, why and how to get there be it in fitness and beyond. Finally, a basic understanding of how HIIT/Metabolic Conditioning will aid in Fat Loss and Muscle Tone then to implement them with exercises that goes back to back with minimal rest for maximum results in shorter periods of time compared to a traditional weight training program that may take longer for those who would only have small amounts of time to spare.

If you like my personal training style, click here and request to sign up with me! https://urbanactivefitness.sg/free-trial/

Confidence is an ally when you’ll start working out, but if overdone it can turn into an enemy. Be confident to challenge yourself, but also be wise to know the challenges you’ll face ahead. These are 8 common mistakes you should avoid when working out:

1. Heading in too quickly

A common problem for newbie exercisers is the habit of diving into a new activity head-on without any preparations whatsoever. Heading into a new session too quickly can have major consequences that usually involve injuries. Prevent these injuries from happening by starting slowly as your body gradually gets accustomed to the new workout regimen you have prepared.

2. Staying too long in the comfort zone

Once a body-builder gets used to a certain activity, they tend to get too comfortable. In the process, the person stays too long in their comfort zone without adding anything new to their regimen. Avoid this by adding something new into your workout sessions. Our body needs a different shift in tone and technique. Staying too comfortable impedes any improvements from occurring for the exerciser.

3. Overexercising

There is such a thing called “overexercising”. This is when the individual exhausts too much effort into their training that their body starts to experience pain and injuries. Avoid this mistake by knowing your body’s limits and adjusting your workout sessions with just the right level of intensity.

4. Leaving diet out of the plan

Some people tend to leave their diet out of the picture when they think of their fitness trials. Disciplined diet plays a huge role in the whole journey to weight loss. When exercisers exert all their strength on physical training without practising a strict diet, their ideal post-workout improvements are never fully achieved. Remember to balance healthy eating and exercise to achieve the desired outcome.

5. All flex, no strength

Strength and power have become a stigma in the world of body-building nowadays. Being healthy doesn’t limit itself to raw power. Flexibility should be a trait every athlete should aspire to improve on. Being flexible allows you to reach a wide range of different body movement which is crucial when you need to improve certain parts of your body.

6. Forgetting to rest now and then

It’s admirable to be passionate and dedicated to building a better and healthier lifestyle, but you shouldn’t get lost along the way. Every fitness enthusiast deserves a rest every now and then! Muscles need relaxation from all the tense workouts and training. Take your time to stretch, relax, and recover those tired muscles.

7. Lack of sleep

Don’t forget you have a personal life of your own! Exercising can be fun, but don’t focus on it too much. Remember to sleep on time every night to wake up feeling refreshed and energised. Having enough sleep prepares the body for the training that you’ll endure.

8. Improper use of form

Preparing yourself for the activities that await you should be a priority. Part of the preparation phase is to know the proper form of each move. Study and learn the proper form to avoid any injuries. Mentally practise your exercise sessions by focusing on the moves at hand.

Everyone needs a helping hand every now and then. Hire your very own private trainer in Singapore at Urban Active Fitness. A personal trainer can assist, observe, and properly evaluate your workout regimen so you can finally achieve the body shape you desire. Seek your preferred personal trainer now at Urban Active Fitness.

When you’ve already achieved the desired level of fitness, this is when things get tougher. If you find it difficult to stay fit, this is when you should push yourself harder at the gym.

Mental toughness

There’s a reason why working out is viewed as a milestone for the average person. It takes sheer strength, endurance, and optimism to achieve the desired body. But one thing that’s often looked at is the mental discipline it takes to shape one’s body. It takes determination, dedication, and passion to truly stay on the right path once you’ve started working out.

Things start to get a lot tougher once you’ve achieved your desired level of fitness. Whether it’s the desire to lose weight, tone muscles, or create an athletic build, the endpoint will always be the same. Staying on the right path should require you to be dedicated to the cause, which is staying fit at all times. Keep a strict diet along the way to stay on the right path.

Time to level up your training

Besides the mental aspects of exercising, knowing when you should enhance the intensity of your workout sessions is crucial in staying fit. Once you’ve fully committed yourself to stay fit, now is the time to level up your training courses by increasing each session’s level of intensity.

Let’s say you’ve started to gain weight despite doing the same old activities every now and then. Obviously, there’s something wrong with your regimen. They key is to know where you’ve gone wrong. It might be your diet that’s gone astray, or maybe your workout session’s intensity has gone too soft. Whatever the reason, now is the time to level up and increase the difficulty. Try increasing the number of sessions you usually take per day. You can also try adding weight to improve the bulk of your workout.

Don’t worry, like all other methods of training, once you get used to it, it’ll feel like a breeze to get through each training session. Everything difficult will soon be an easy task once you get used to it.

Seek the help of a trainer

Having a hard time pushing yourself to the limit? Maybe it’s time to seek a personal trainer to help you in your endeavours. Seek assistance and hire your very own private trainer to help your fitness regimen!

An expert trainer can observe your workout sessions before evaluating the results afterwards. In doing so, your personal trainer is able to provide expert advice on how you should proceed with your future activities.

Maybe it’s time you hired a personal trainer of your own! Check out Urban Active Fitness and seek the ideal male or female personal trainer in Singapore to get your body shaped in no time. There’s no perfect time other than today!

It is understandable for body-building beginners to go through painful challenges at the start of intense training. It always hurts at the start, but once you go through a lot of training, pain is just a feeling you’ll get used to. If you’re not feeling any pain at all, you’re doing it wrong! As the saying goes, “No pain, no gain.”

Don’t go through training immediately with guns blazing! As a beginner in the body-building world, it takes wisdom and patience to understand how the journey of fitness should feel like. Here are 6 easy workout tips you could learn from before you dive deep into exercise territory.

1. Start slow and gradually progress

One common mistake for beginners is to immediately go through intense training on their first day. Going through high-intensity workouts is not an ideal way to start because the body needs to be comfortable first. Beginners should start by focusing on low-intensity workouts like cycling, stretching, and even walking. These warm-up exercises are a great way to set your body in motion before moving on to more intense training sessions.

2. You don’t need a gym to work out

Gyms and training facilities are popular locations to start your sessions. You’ve probably seen a dozen photos of gyms online thanks to active fitness enthusiasts on social media nowadays. It can be a misconception for beginners that gyms or facilities are a key component in the journey to fitness. However, this could never be more wrong. Sure, gyms are great places to start your training, but they’re not a necessity. You can easily train at home, with or without equipment, if you’re truly dedicating to getting your ideal body shape and tone.

3. Plan the desired body build and shape

Many beginners make the habit of doing random exercises in succession just for the sake of strengthening themselves as a whole. While it’s still beneficial to the body, you might not get the ideal body shape you have hoped for. This is why beginners should plan ahead of time before training. Beginners should envision the ideal body shape to know the kinds of training they will endure through during their sessions.

4. Be mindful of what you eat

A healthy diet and regular exercise go hand in hand. Without either one, you might not achieve the desired body shape. While regular exercise should shape your body to a certain extent, a healthy diet will focus on weight loss and calorie intake. Don’t forget to follow a disciplined food regimen to get that body toned in no time.

5. Focus on the same exercises when you’re starting out

Some veteran trainers can go for different exercises during their daily training sessions. But beginners don’t need to do the same thing. Newbie trainers are encouraged to get comfortable around the same exercises every day. Sticking too the same moves should build a level of fitness and strength that’s perfect for the beginner.

6. Don’t forget to rest!

The body isn’t a machine. Humans are only capable of doing so much with the body we are given. When your body tells you to rest, then rest. Going through training with a sore and aching body can lead to more problems in the long run if you’re not careful enough. Schedule a period of rest every now and then to help your body recover from intense training sessions.

Maybe you’re looking to shape up and give your body a journey of a lifetime? Don’t do it alone. Hire your very own personal fitness trainer in Singapore to get your training prepared on the double. Urban Active Fitness can provide you with a personal trainer at home in Singapore. Get in touch with us now, and prepare for a better and healthier lifestyle with a personal trainer in Singapore at affordable rates.