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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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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

 

banner
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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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Fitness Bootcamp With Joel

Trying to kick start your fitness journey? This fitness bootcamp is a fantastic way to start losing fats and improve your overall health.

Rapid-fire sequences of movements are designed to get you into shape while working out in a bootcamp style. With its high energy exercises, it is guaranteed to target most of your muscle groups and also to burn excessive calories. Best part? We’ll be doing it in the outdoors with fresh air at the Singapore Botanic Gardens.

fitness bootcamp

 

We will be offering this bootcamp for the next 4 weeks (starting on 6 May 2017), with each week building up to the next. Each week is structured so that both beginners and advanced articipants are able to develop strength and improve range of motion while adding to any other exercise regime you may have.

We will then cool down with some complimentary kombucha.

Please bring your own water and towel. Other equipment will be provided.
The instructor will be Joel Quek:
joel quek
New Balance
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How to Know if Your New Exercise Routine is Working Out (Without Using a Scale)

When we exercise or diet, we do it for a purpose. Whether that’d be for the sake of being healthier or becoming fit, you could say that the whole point is to better ourselves. Seeing the results isn’t always so easy though, especially if you’re using a weighing scale to measure your progress. Scales aren’t the most trustworthy way of determining your fitness or health level as many factors influence whether or not your body sees the fruits of your labour.

For example, it’s possible you’ve only lost a few pounds, but you have a look you always wanted, and some people have even found themselves to be fitter or healthier even though they had gained weight. It’s clear that results are not determined by what the numbers on the scale say, so let’s look at how to know that your exercise and diet regimes are successful.

Loose in All Ways

Unsure of whether you’re losing fat? Well, the quickest way to find out is on your clothing. As you progress with a workout routine or a new diet you might notice a slight change in your clothing. Garments that used to feel tight or maybe didn’t even fit suddenly feel looser; maybe you even run the danger of them falling off (which can be quite bothersome if you don’t notice on time).

The size of your clothes is also a good indication of something else – your movements.  Remember that sometimes, you might be gaining muscles which are more dense than fats so your weight may increase but your clothes size decreased. This is a good indication that you’re on the right track.

Strength and Energy for Days

We all know that exercise doesn’t just help one to lose weight. Strengthening exercises are what help us get fit, but aside from toning and reshaping our bodies, they also make us stronger. Your increase in strength will also help you be more resilient. You might be able to run that mile that eluded you so many times before or climb up several flights of stairs without panting, something which didn’t happen before.

It’s not just strength that you get. Energy is also a great trade-off that comes with staying dedicated to your workouts. When your body is naturally in balance and your metabolism increases, you’ll naturally feel energetic the whole day and need not reach out for that extra cup of coffee to keep you alert.

Less About Eating More

As you work on improving your eating habits, you’ll see a decrease in craving for snacks and you will find yourself eating smaller amounts while feeling full. What was hard at first, now feels like a breeze and you don’t feel like you’re missing out.

It’s not just eating less either. Leaving behind the greasy and fattier foods also means that you have new favourite healthier foods. These are foods that you would’ve never thought even to eat, but turn out to become important parts of your new lives; you might even like them more than the food you used to eat.

It Starts to Become Fun

Let’s be honest, all new activities we start out scare us at first. When you first start exercising or dieting all you can think about is how tough it is, lamenting the fact that you have to change your life. But as you get more used to it you’ll start to enjoy it more; you might even start challenging yourself as you improve and adapt to your new lifestyle. Just don’t overdo it.

It’s About How You Feel

We’ve only been talking about physical and mental signs to watch out for to know if your new routine is having any effect, but there’s another layer to it, the emotional one. Like we said before, the whole reason anyone starts exercising or dieting is for a specific goal.

Whether that goal is to lose weight or improve your health, it all comes down to how you feel. Sometimes how you feel doesn’t even relate to losing weight, but if you feel more confident about yourself, then you’ve already won.


Photo Credits: US News Health, More Magazine, Genesis Health System, Eat Mindfully, Lean it Up

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Intense Piloxing Session

PILOXING® cardio fusion that incorporates cutting edge research and fitness techniques to burn maximum calories, build lean muscles, and increase stamina. The PILOXING® program uniquely blends the power, speed, and agility of boxing with exhilarating dance moves and targeted sculpting and flexibility of pilates. These techniques are supplemented by the use of weighted gloves, further toning the arms and maximising cardiovascular health. Put it all together, and you have a muscle-toning, fat-burning workout that will make you feel physically and mentally empowered!
piloxing classes
Experience includes:
  • 1-hour of intense Piloxing class with the combination of Pilates, Boxing and Dance
  • Burn maximum calories
  • Build lean muscles and increase stamina!

Date: Sat, 22 April 2017
Time: 10 to 11am
Price: S$18

Please click here to register.

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