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Positive Workout Songs Playlist (Part 2)

Music influences our mood and the right songs could pump us up for an activity, while the wrong one could make us feel even more anxious or lacking energy. Which is why, listening to the right playlist while exercising can motivate us to run further or cycle faster. Here’s another list of songs that we feel will keep you all pumped up when you workout!

Runaway Baby by Bruno Mars

Bruno Mars’ songs have always feel somewhere between melancholic and just outright fun. Runaway Baby is one of the latter and, just like “Uptown Funk” it embodies a great feeling of cheerfulness and energy that can prepare anyone for the start of a good run. Just make sure you don’t run away too fast.

Titanium by David Guetta and Sia

If Runaway Baby is a fun and happy song then Titanium is the complete opposite. It starts off with a sad tune whose purpose is to remind you of things that depress you. However, as the song picks up, it starts to become more energetic and almost rebellious as the song talks about standing back up and overcoming problems.

Needless to say, this song is perfect for moments when you’re doubting if you can continue or not as it reminds you why you’re working out and pushing you forward.

Levels Avicii

It’s best to ride that wave of good vibes with another energetic song. While this one is mostly instrumental, it might work better than some others on this list as you have to focus only on the melody, whose techno vibe helps in raising the spirits back up after a gruelling run. Plus, we can guarantee that it’ll make you put a kick in your step.

Shake It by Metro Station

Shake it became so popular back when it came out that it got tiring. It’s song is very simple, and a good chunk of it is just repeating the title. However, this part is also catchy, and the fun beat that accompanies it can get even the people that dislike it the most to dance to it as if it was nothing.

I don’t Like it; I love it by Flor Riad ft. Robin Thicke and Verdine White

If we’re talking about good and catchy beats then no song can come up with this one, unlike Shake it which could get a bit jarring after a while, I don’t Like Its’ chorus is intermingled with some nice solo beats and melodies that’ll make you dance like there’s no tomorrow. It also helps that its bright tone and simple style also make it easy to focus on it more.

Going to Make you Sweat (Everybody Dance Now) by C+C Factory

We couldn’t exclude this early 90s classic; Everybody Dance now has become one of the more iconic songs of all time and for a good reason. It’s disco/rap combo helps it stand out from other songs, and unlike a lot of party songs, everything about this one is iconic and energising.

You should listen to it if you’re doing anything that requires you to move, but it’s perfect if you’re practising your dance moves.

Burn by Ellie Goulding

We finish this list with Burn, a song whose quiet melody and lyrics might feel a little too slow at first, but they work great as an inspirational song with the aim of lighting a fire inside of you, as the song likes to point out. It’s probably not active enough to keep you going while doing cardio or running, but listening to it as warm up or doing some simpler exercises could work better.

With all these amazing songs up front, we certainly hope that you’re able to find something you like and that works for you when you work out.


Photo Credits: SpeakStick

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Aqua Zumba Pool Party (Full Moon Edition)

Singapore’s first ever Aqua Zumba FULL MOON Pool Party!

Join the madness, or fitness, if you would prefer to call it, as we welcome the full moon on the 9th of June 2017 with an aquarium of Zumba and hot chocolates! As the full moon approaches, we shall create a new story for all you party animals!

*Kindly note that this is an aquatic event.
Please bring along enough towels for yourself and also a spare set of dry clothes to change into from your swimwear.

aqua zumba
Experience includes:
  • 60 minutes of Zumba party in the evening pool
  • Unwind over a complimentary cup of hot chocolate as we welcome the full moon at 21:09
  • Lockers and shower facilities available

Date:  Fri, 9th June 2017
Time: 7.45pm to 9.45pm
Price: S$29/person
Venue: To be revealed upon registration

To register, please click here.

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Why Do I Get The Cold Often Even When I Get Enough Exercise?

The common cold is the most frequently occurring disease in the world, and is a leading cause of doctor visits and missed days from work, school and yes, from your fitness classes.

There is a hidden fact about why people are often infected with the common cold.

Some of the ways to ward off communicable diseases like the cold, is to exercise, eating healthy and washing your hands as often as possible to minimise the chances of getting sick. Yet, some of you who exercise, eat healthy are often affected by the common cold.

Why?  The simple fact is you could be deficient in Vitamin D.

What is Vitamin D?

Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout the body. For example, muscles need it to move.

Unlike most vitamins, vitamin D is a hormone (the medical community continued to use the term vitamin, even after it has been found to be a hormone – habits are difficult to change!) and every cell in your body has a receptor for it. Your body makes it from cholesterol when your skin is exposed to sunlight.

Vitamin D deficiency is very common. According to a 2011 study, 41.6% of adults in US are deficient.

What about Singapore or people living in the tropics? One would think low Vitamin D is not an issue given that there is sunshine all year round. The surprising thing is that a large majority of people does not have sufficient Vitamin D, one key reason being, most people live in modern cities and spend most of their time indoors.

Do you have any of these symptoms?

  1. Getting sick and infected often, especially with colds or the flu.
  2. Fatigue and tiredness.
  3. Bone and back pain.
  4. Hair loss.
  5. Muscle pain

Some people might attribute any of these symptoms to aging and live with it but you don’t have to.

It takes a simple test to find out if you are deficient in Vitamin D. If yes, you can correct it.

But read on. There is more to Vitamin D than we know. Research has shown Vitamin D is important in preventing other illnesses like diabetes, cancer and heart diseases.

prostate cancer

Vitamin D and Bones

Studies have shown that elderly individuals with low vitamin D are more likely to develop fractures and higher doses of vitamin D intake can reduce the likelihood of fractures

Vitamin D and the Heart

Studies have shown that low vitamin D levels are seen in people with heart failure, high blood pressure and stroke. There is some evidence that vitamin D may have a role in regulating blood pressure and preventing artery damage.

Vitamin D and Diabetes risk

Vitamin D levels also have an association with the increased incidence or likelihood of developing diabetes, a major risk factor for heart disease.

Vitamin D and the Immune System

It has been established by research that vitamin D is crucial to activate the body’s immune defences and that without sufficient intake of the vitamin – the killer cells of the immune system will not be able to react and fight off infections in the body.

Next time, ask your doctor to include the Vitamin D test to determine that you’re neither having too little nor too much of it.

For more about integrating health and fitness and be proactive in building optimum health, visit www.vitalay.earth.

 

Contributed by Lay Yong, Wellness Entrepreneur.


References:

Vitamin D crucial to activating immune defences – www.sciencedaily.com, March 8 2010, University of Copenhagen

Vitamin D keeps the doctor away, Heart Stroke & Cancer Centre www.shscentre.com; Dr Michael Lim

Photo credit: Pixabay and GIPHY

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The Importance of Self-Defence

Especially in Singapore, it does not seem like learning self-defence is a necessary skill to possess. However, the statistics are glaring in our faces. In 2015, the rate of women being raped in Singapore alone was 4 rapes every 9 days as reported by The New Paper. And this has been on the rise since 2013. Moreover, there are more cases reported in the news about murder victims being killed by their spouses or even their parent.

Therefore, it is increasingly important to learn how to defend yourself in a life-death situation. Which is why Zackiee of U-Elite is so passionate about teaching women the basics of self-defence.

Through his experience as a police officer and even as a self-defence coach, he has seen many cases where the victim could’ve survived had he or she learnt the proper way to defend themselves.

That is why Zackiee will be conducting a special workshop during our inaugural Wellness Day Out to teach women some basic techniques on self-defence! Check out the video above where you can see some of the basic moves you’ll learn during the workshop on the 24th June and the best part about it all is that you get a bit of a cardio workout while developing a useful life skill!

Basic Self-Defence for Women

Date:  Sat, 24 June 2017
Time: 2.30pm to 3.30pm
Price: S$40 per person for a Festival Pass which allows you access to all workshops for the day (except the Batik workshop)
Eventbrite - Wellness Day Out

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Yoga From The Sky (ESPRESSO edition)

District 1 Yoga and Coffee Irony are proud to bring you our 2017 ESPRESSO edition of YOGA FROM THE SKY, an unprecedented yoga event in Singapore. This definitely is yoga with a view.

Imagine the scent of freshly-roasted coffee seeping from your kitchen, or a shot of espresso lifted to your nose to lift your mood at dawn.
All these being savored at 158m high with the inspiring views of iconic landmarks and skyscrapers in the most prestigious district of Singapore.
Enter our Yoga deck infused with the 100% natural aroma of coffee from our Organic coffee grounds, topping it off with a breathtaking view to add a new dimension to this peaceful workout.

Join us on Sunday, April 9, 2017 for something we promised you’ve never experienced before.
Perk your Sunday up, conquer your fear of heights while improving your flexibility.
Do them right here at YOGA FROM THE SKY.

* Please bring along your own yoga mat, towel and a bottle of water to keep yourself hydrated.

Experience includes:
  • Holistic 60 minutes of yoga experience
  • 158m above the city
  • 360 panoramic view of the city
  • 3 soft-copies of keepsake group photo from our yoga deck for an additional $2 (OPTIONAL)

Date: Sunday, 28 May 2017
Time: Various sessions starting from 9.45am to 2pm.
Fee: S$19

To view session timeslots and to register, kindly click here.


Photo credits: Funzing

Manduka Spring '17 Yoga Mats
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We’re planning something BIG

Here at The Wellness Insider, we are all gearing up for our inaugural Wellness Day Out happening from 23 to 25 June! This also marks the official launch of our platform and we’d like you to celebrate along with us in this festival of holistic health.

The Festival spans across two and a half days, and will feature a Wellness Bazaar that will have vendors selling healthy products and services. Entry to our Wellness Day Out itself is FREE and you can also enjoy a Fashion Show of active wear on Fri evening too!

This is also a chance for you to learn new things or kick start your fitness journey through our ticketed workshops such as: Self-Defence for Women, Make Up Customisation and even a Fitness Bootcamp. The little ones will also get to partake in activities such as the Children Batik Workshop, where they can unleash their creativity and learn more about a traditional art form exclusively from Indonesian artists.

We’re also very proud to feature some of our experts as the speakers for our Wellness Day Out:

Joel Quek
Joe’s Fitness
Zackiee Ng
U-Elite Martial Fitness
Fiona Tan
miss:fi:t

Do check out the full Festival’s activities at our event site http://dayout.thewellnessinsider.sg! We hope to see you there and just relax with us.

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Workout Mistakes That Prevent You From Seeing Results

When we work out, we often want to see the results as quick as possible; sometimes we’re so focused on these goals (whether it be to lose weight or to gain more muscle definition) that we neglect certain fundamentals and this may either prevent one from seeing results or even worse, hurting oneself.

Personal Trainer, Joel Quek, shares with us the common mistakes he sees his clients make and things we can all take note of when starting an exercise regime to keep fit and healthy in order to see results.

Unrealistic Expectations

When people are just starting out, they can sometimes become too fixated on seeing results as fast as possible and as a result, they push themselves too hard – thinking that they’ll be able to lose a lot of weight in a month. However, this leads to failure and exhaustion when they are unable to achieve their goals so quickly, which can in turn affect their motivation.

To overcome this issue, people should understand where they are standing on the fitness scale and where they want to be. It can vary from person to person, but if you’re able to analyse what you want to achieve and what it takes to get there, then you’ll find it a lot easier. If you’re not a fitness expert, it always helps to seek a professional’s opinion who will be able to come up with a bespoke exercise and diet plan together with realistic goals for you.

Not Doing a Proper Warm Up

Warm ups are an important part of every workout routine; they help us prepare our body for the exercise that is to come and can even function as light exercises themselves. However, many people decide to either not warm up properly or skip them all together to rush into the workout. This approach is dangerous as it could lead to injuries or cramps which will, in turn, jeopardise a person’s chances to lose weight or improve as their body has to recover. Imagine that your muscles are like dried spaghetti. If you bend it immediately, it will snap but if you put it into hot water, it’ll become soft and flexible.

The best way to solve this is through more dynamic warm-ups. These are exercises that can elevate a person’s heart rate and also stretch or prepare their body. Dynamic warm-ups can also be used to help specific parts of the body prepare to perform at the best of their abilities. For example, brisk walking or light jogging before going onto your 5km run is considered a good warm up.

exercise

Focusing Too Much on Cardio

Cardio workouts have gained popularity thanks to the fact that they help the most when it comes to weight loss and is easy – especially running when all you need to do is throw on your running shoes and hit the pavement. However, this has caused people to treat them as the be-all and end-all exercises for weight loss, causing them to ignore strengthening exercises due to fear of them making them look bulkier (bodybuilders are probably rolling their eyes now).

This assumption is wrong. While it is true that strength exercise work best to help tone muscles, they also help with weight loss as muscles help to increase a person’s basal metabolic rate (when one is at rest). All of this adds up well if they mix their strengthening exercises with cardio exercises, allowing them to lose weight easier and also to tone their body without having to overdo it.

Little/No Focus on Mobility Training

Mobility exercises are those that help with improving the way our bodies move; you can see this in both warm ups on or specific exercises that require us to stretch our muscles. People tend to skip on these exercises because their purpose isn’t as evident as that of cardio exercises and strength exercises. However, mobility exercises help to increase one’s flexibility, range of movements and also prevents injuries while doing the cardio and strength training.

More Repetitions =/= More Muscles = More Mistakes

You’d normally hear that if you want to become stronger or lose more weight, then you have to keep increasing the number of repetitions of a particular exercise. This approach isn’t completely wrong in that you should try to push yourself a little harder than your perceived limit (this is where a personal trainer is helpful in evaluating your fitness levels), but just forcing yourself to do more and more isn’t only counter-productive, it might not yield results.

The reason for this has to do with your body type and the way in which it allows you to burn fat and build muscle. There are three known body types: Endomorph, Mesomorph and Ectomorph.

Endomorphs are people characterised as being able to gain weight and muscle quickly – they have bigger bones and thus, they might find it easy to see results from strength exercises rather than cardio or aerobic exercises.

Mesomorphs are in the middle, with wider shoulders and smaller hips and need to have a more balanced routine to see results.

Ectomorphs, on the other hand, have a skinnier frame and tend to have faster metabolisms. People of the Ectomorph body types are perfect for running thanks to the fact that they can go at faster speeds. However, these people might also have trouble being able to build muscle.

Knowing your body type is a huge part of learning what you should base your exercise routine around and also what it will require of you to achieve your desired goal.

Don’t feel bad if you’ve committed any of the mistakes listed here; we’re only human after all. Now you know what you should do to improve your workouts and see more result. We’d like to give our thanks to Joel for helping us with this article, and if you’re interested, you can join his fitness bootcamp and kickstart your fitness journey on a proper note!


Photo Credits: Food, Healthline, Daily Burn, Affinity Magazine

 

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1-hour of fun and EPIC KpopX Fitness Class

KpopX® Fitness is a dance fitness class where you can dance exercise up to 14 K-Pop songs in 50 minutes. It simplifies Kpop dance moves and combines them with aerobics & body toning exercises. Korean pop songs comprise all genres of popular music from South Korea, covering dance-pop, pop ballads, jazz, rock, hip-hop, R&B, and much more.
Experience includes:
  • An hour of fun and EPIC KpopX Fitness Class
  • Dance to 14 popular and favourite Korean songs
  • Awesome time with wonderful people!

kpop

Dates: Every Tue, Wed and Fri of May

Venue: In Bugis. Exact location will be revealed upon purchase of ticket.

Price: S$18/pax

To register, please click here.


New Balance
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