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Latest Blog Posts

  • Date: 29 Jun 2017 - 11:16
    The modern "hydration industry" has convinced many people in the world of health and fitness that dehydration is a terrifying fate to be avoided at all costs. Whether it's a bandolier-style "hydration belt" or buckets of blue "sports recovery drink", products that supposedly help us stay hydrated abound. But do we really need to worry about this? How much hydration do you really need? Probably not quite this much.  
  • Date: 26 Jun 2017 - 14:36
    By Tan Chin Chin    "If you want to run, run a mile. If you want to experience life, run a marathon." Emil Zatopek (The only person to win the 5,000 meters, 10,000 meters and the marathon in a single Olympics.)  
  • Date: 25 Jun 2017 - 18:24
    Recovery and tapering down is part of the process we need in our work out schedule in order to achieve optimal physical performance. We have been told the importance of taking a rest day instead of hitting hard in our training countless times by our coaches or fitness advisory. Yet some of us feel a cloud of guilt haning over our heads whispering into our heads, "maybe I shouldn't slack off", "maybe I shouldn't get carried away over the holidays and ate so much!", "maybe I shouldn't skip this session", "I feel tired, but my race is coming up so I should just go for my training".  Are these confessions and expressions familiar to you?
  • Date: 25 Jun 2017 - 16:49
    The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on physical sensations you experience during the physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating and muscle fatigue. Although, this is a subjective measure, a person's exertion rating may provide a good estimate of the actual heart rate during physical activity (Borg, 1998). 
  • Date: 21 Jun 2017 - 12:25
      One of the good things about working out in Warrior is that it has several sessions a day catering to everyone's schedule. Whether it is in the morning 5:30am and 8:30 am, in the evening 6:30pm or weekend classes, there is a group of enthusiastic people exercising at a designated location. Cheering on each other and pushing each other to the finish line.
  • Date: 20 Jun 2017 - 16:14
      Exercise is good for you but sometimes in our quest to improve we think the more the better and consequently do not allow our bodies enough rest and recuperation. The outcome is that by over-training we actually do more harm than good and weaken our chances of achieving our goals. Signs of over-training to look out for: 
  • Date: 14 Jun 2017 - 11:15
    Did you know that what—and how much—you eat can have a huge impact on how well you sleep? Well, it does. And more thank you think. Because while you might never have thought about how your nutrition may affect your sleep, it has a bigger impact than most of us realize.
  • Date: 11 Jun 2017 - 12:39
      Chocolate Protein Truffles Recipe by Coach Tess "Delicious and nutritious snack packed with high calories. Ideal for those wanting to gain weight or muscles and burning loads of calories." Preparation time: 30 minutes; Refrigerate for 5 days (Makes up to 12 balls)   Ingredients: 2 scoops chocolate protein powder 2 heaped tablespoons of almond butter  1/2 cup brazil nuts 1/2 cup almond meal
  • Date: 07 Jun 2017 - 09:17
     
  • Date: 31 May 2017 - 11:32
    We live in an age of pure convenience; almost everything you could ever want is easy to access and utilize. Instead of planting your own garden, washing and cutting up your own food, you can buy pre-chopped veggies at the grocery store. Instead of walking up three flights of stairs, you can take the elevator. But is all this ease actually harming you?
  • Date: 20 May 2017 - 14:29
    By Poh Wei Lin
  • Date: 18 May 2017 - 13:56
    We use our hands for EVERYTHING. Whether it’s everyday tasks like carrying groceries, opening jars, and lifting suitcases, or gym-related activities like chin-ups, rows, and deadlifts. Of course, you probably also type at your computer for hours – with resulting aches and pains at the end of the work day. Stretching out the hands and building up a strong grip can help in all of those areas. A strong grip has even been correlated to lower mortality rates – and you can also imagine the usefulness of a stronger grip for aging individuals if they happen to slip. Let's look through the types of grips
  • Date: 14 May 2017 - 14:21
        Quinoa, Bean and Mango Salad Recipe by Illona "A wholesome salad that has carbs, protein and natural sugar. A nice combination of sweet, tangy, rich and crunchy taste!"   Preparation time: under 30 m   Ingredients: Main: 100 gms dried kidney beans 1 large mango 1 large bell pepper 1 cup quinoa 1 red chili   For dressing:  1/4 cup lemon juice 1/2 cup olive oil 
  • Date: 03 May 2017 - 16:56
    The Dietary Guidelines were first introduced in 1980, and are reviewed and updated every five years by the U.S. Department of Agriculture and the U.S. Health and Human Services. Other nations have adopted these guidelines, and adapt them based upon specific cultural and population requirements, but in general the guidelines have remained the same across time and countries for the past 37 years.
  • Date: 26 Apr 2017 - 12:04
      Most people’s definition of “strength” and “endurance” barely scrapes the surface. Strength is not just for bodybuilders, defined only by how many pullups or pushups you can do, and “endurance”, not solely a necessity for runners and related to how long you can run without stopping. When it comes to athletic performance, there’s far more to these disciplines. Here, we want to clarify the meaning of the two and why for maximum performance, it’s necessary to train both.
  • Date: 19 Apr 2017 - 15:26
    For a variety of reasons, the worldwide rates of physical and mental illness and disease continue to increase . This is despite advances in science, medicine, technology and research. It has also been suggested that due to the effect of obesity on longevity, the steady rise in life expectancy during the past two centuries may soon come to an end . With the populations of the world at extreme ends of health crises, what can be done to reverse these devastating health issues, to create and support a population that is not just ‘not sick’, but is actually healthy, happy, and thriving?
  • Date: 12 Apr 2017 - 15:38
    Lots of people rely on the scales for feedback on their fitness progress, but the number on the scale can be misleading. Not to mention, we all have different goals in mind and some goals might not actually include weight loss. But don’t worry, there are lots of ways to keep tabs on the progress of your health and fitness. The way you feel is more important than the numbers on the scale.
  • Date: 05 Apr 2017 - 12:51
     
  • Date: 05 Apr 2017 - 08:11
  • Date: 23 Mar 2017 - 09:55
    Most people tend to think that eating less is the key to a stronger and healthier body. But that’s not necessarily true.  Because what you might not realize is that when you have fitness and skill goals, eating too little can actually hurt your performance. In fact, here’s what can happen when you try to significantly restrict calories when being active:  

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