Lionel Choong

Fitness with a Heart – An Interview with Lionel Choong

Many of us barely have time to include fitness into our hectic lives, let alone develop an entire social enterprise around it. Yet Lionel Choong has managed to achieve just that, and at a young age too. Founder of Innervate Fitness, this entrepreneur believes that fitness is for everyone, young and old. His gym focuses
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Is Sleeping in Workout Gear a Good Idea?

Most of us are aware of the importance of sleep, yet we hardly get the required number of z’s with our hectic schedules. Findings show that 7.5 to 8.5 hours is essential to circumvent feelings associated with sleep deprivation. Most people, however, seem to be getting a lot less sleep than in the past, which
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What to Eat Before and After a Workout

We all know that what you eat is important. But what about when you eat especially when you are on a workout routine? Apart from that, not fuelling up before you workout is like driving a car on empty. You won’t have enough energy to maximise your workout and will  limit your ability to burn calories.
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Post-Marathon Recovery with Paul Foster

A New Year brings with it new plans, new resolutions and goals, especially in the realm of physical fitness. Many people have it on their bucket list to run the marathon. A great way to start the year, but quite the lofty ambition to have. While those embarking on this monumental fitness task usually have
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Your Body Without Exercise for a Month

You have been good with your exercise regime. You’re seeing the effects: weight loss and toned muscles. You pat yourself on the back and feel that you deserve a break. Or maybe you have suffered a bad injury and need time to recover. A day turns to a week, other priorities have taken over, you
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Athleisure Pieces You Can Wear to Work

Who says athleisure is for gym only? These are office-friendly athleisure fashion tips that are the best of both worlds: stylish, comfy and comfortable and most importantly – work appropriate. Tunic Top Womens PUMA Velvet Rope Layering Tunic – Black Fortunately, many brands have been creating Tunic tops that are lightweight that functions as workout
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back pain

Is it Just Back Pain?

An aching back is not a pleasant feeling, yet it is more common a problem than we realise. In Singapore alone, a study found approximately 60 to 90% of the population experience lower back pain at some point in their life. It can be triggered by vigorous activity or even just sleeping in the wrong
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Let’s Hear It For the Women (Athletes That is)

Every year, Singapore hosts its fair share of marathons, from fun-themed runs such as the Hello Kitty Run to those who for good cause such as The Singapore Cancer Society Relay. The Standard Chartered Singapore Marathon (SCSM), one of the biggest, wound the up the year with their two-day event on 8th and 9th December
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What Speed to Walk at to Burn Fats

Whether you are walking for fitness or weight loss, you should walk fast enough to achieve a fat-burning walking pace. Walking at a brisk pace is a moderate-intensity cardio exercise. But what exactly does it mean to walk briskly? The speed of a brisk pace is different for each person as it depends on your heart
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face yoga

What the Heck is Face Yoga?

The benefits of various types of yoga have been exalted time and again. Now yet another kind of yoga is making headlines in the anti-aging realm: face yoga. Yes, you heard right. Popularised by celebrities such as Megan Markle and Gwyneth Paltrow, face yoga has received acclaim for being a non-invasive solution to surgery. There
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Exercises You Can Do In Bed

Unable to wake up early in the morning? Are you skipping your plan to go for a jog? Making excuses not to workout because it is raining? The best news is you can now workout without having to get off from bed with our compilation of “lazy” workouts for you to do in bed at
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Singapore Sports Hub Community Play Day

‘Tis the season to be giving and the Singapore Sports Hub is turning it into a celebration with family-friendly activities as well as charity runs so that participants can play and give! Held at the OCBC Square, the two-day event is a jolly time for the community to be entertained, engaged and to show support for
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Simple Stretches For Neck And Shoulder Pain

Neck and shoulder pain takes a while to be felt, but if not treated quickly, it might also be a while before the pain goes away. Other than taking extra precautions to ensure that you don’t put too much pressure on your shoulders and neck, there are simple stretches that you can do to lessen
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stretching

The Importance of Stretching

Scenario 1: You managed to drag yourself out of bed and hit the gym before work. You had a great workout, you feel revitalised, and all that remains is some stretching to end things off. But stretching is forgotten the moment you look at the time and realised that you need to hurry to work.
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exercise mood

Exercise & Mood

We usually find ourselves hitting the gym to shed off a few kilos or get ourselves healthier. But did you know that regular exercise is one of the most effective ways to improve your mental health? Regular exercise directly affects the brain by increasing brain volumes in certain regions and fostering neural growth and connections.
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long distance hike

How to Prepare Physically and Mentally for a Long Distance Hike

Hiking is one of those activities that with the right training and discipline, people of a variety of ages and skill level can enjoy. It provides you with an opportunity to get outdoors, take in beautiful sights and sounds, become one with nature, and really leave all that hustle and bustle, as well as the
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muscle soreness

What You Need to Know About Muscle Soreness

You’ve had a particularly fruitful session at the gym, sweat pouring down the face, muscles pushed to their maximum. You feel good, full of energy, in fact, you’re on top of the world. The next day, however, you can barely lift your arms and your legs feel like jelly. It’s as if a steamroller has
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Essentials That You Need When You Go Hiking

While hiking is a way to unplug from the busy city life, it can be an activity that can also lead to remote places with wonderful discoveries or just a pleasant adventure while enjoying nature. Whether you are planning to stay overnight or hike few hours, apart from extra water, make sure you are prepared
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fitness fads

Fitness Fads that Left Us Laughing

Following the popularity of our Diet Fads article (thank you everyone!), we’ve decided to explore another trend over the years: crazy fitness fads. You remember those – they left you in awe when you first heard about them, but after months, when you didn’t see any results or realise that you had a weird muscle
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Top Wellness Retreats in Melbourne

Everybody needs a bit relaxation and a break from the stress of everyday life. Most Australians prefer to spend their free time in wellness retreats and spa centres. It helps them keep healthy, balanced, and fit. In cities such as Melbourne, there are a lot of great places for relaxation, both within the city centre
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Ways to Keep a Positive Attitude at Work

A positive attitude at work can be the difference between success and failure. We’ve all had those days where being at work seems like the worst thing in the world. Even though we know we are lucky to be employed and to recognise that life requires hard work, sometimes we just get grumpy and may need
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exercise addiction

Are You Addicted to Exercise?

Exercising is good for the body and for your health. Medical professionals advise that exercise is one of the best ways to keep you fit and healthy, both mentally and physically. Normally, people find it difficult to get some exercise. They think that doing housework or chores is just like exercising, which is not the
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How to Nag Less and Be a More Supportive Workout Buddy

You’ve found yourself a workout buddy and he or she could also be your life partner. The problem is your workout partner would rather lift a pint of ice cream than a set of dumbbells. Before you give up on him or her completely or nag them into action, try these tips to help spur them. After
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Tips to Stay Safe While Running at Night

For those of us who work 9 to 5 (or 6) jobs, it makes sense to jog or run either in the early hours of morning or at night, after work and dinner. The fact that temperatures are lower also makes running in the evenings a lot more pleasant. However, running after dark does come
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Ways To Relieve Aching Joints

If there is a lot of walking or sitting in your life, you are bound to suffer from aching joints. Aching joints do not only affect senior people as people of all ages suffer from painful hip, knee and shoulder joints. There are many reasons why you could be suffering from aching joints. Once you
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Workout Tips For Those in Their 40s

Aging is a unique experience. It is more important than ever to pay attention to form, posture and strength in your forties. One reason exercise is so good for overall health is that it can put the brakes on the gradual loss of muscle mass that starts once you hit age 40. Not sure where to start? Here
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ELXR

The ELXR Experience

A fitness mobile application which functions as a DNA-based training programme, ELXR, launched in Singapore in early August and it aims to take fitness and sports-based apps to a whole different level. The app, a first-of-its-kind in Asia, is aimed at analysing one’s unique genotype and current fitness level to deliver the most optimised training
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Ways To Walk 10,000 Steps

Walking is one of the best forms of exercises. You don’t need a gym membership and walking is something that you do every day. Since it is part of your daily routine, you don’t think much of it but walking has a lot of effects on your body and health, especially if it’s at least
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fuel your body

How to Fuel Your Body For Exercise

Many of us tend to neglect the type of food we consume before or after exercise. Fuelling your body pre-workout enables you to adequately handle the physical stress of training. What and when you eat after exercise is equally as important. While the pre-exercise meal can ensure that adequate carbohydrate stores (known as glycogen) are
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at-home workouts

At-Home Workouts When You are Feeling Lazy or Due to Bad Weather

Too lazy or the weather is not favourable to head to the gym? Not to worry, here is a compilation of simple workouts that are both easy and efficient – at the comfort of your home. So you can now Netflix and burn instead of chill! Tricep Dip Tricep dips improve your upper body strength
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HIIT fitness bootcamp

HIIT Fitness Bootcamp in the Park (Mount Faber)

Trying to kick start your fitness journey? This boot camp is a fantastic way to start losing fats and improve your overall fitness. Rapid-fire sequences of movements are designed to get you into shape while working out in a boot camp style. With its high energy exercises, it is guaranteed to target most of your
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aerial yoga

Aerial Silk Hatha

This class introduces students to the Aerial Yoga silk hammocks. You will explore a repertoire of poses. You will learn about breathing, mental focus, and safety measures used in Aerial Yoga class as well as becoming comfortable with being suspended off the ground and inversion. You will experience the peace, tranquillity, and exhilaration that aerial
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piloxing classes

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
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silent yoga

Silent Yoga & Citylights – One Fullerton Heritage

We advocate greater tranquillity in the outdoors. But we also preach ‘Silence is Golden ‘. SILENCE and OUTDOORS, not a match made in heaven, but they’ve made it down the aisle! Come witness the GOLDEN marriage between the 2 in this fully immersive Silent Yoga experience where we eliminate any external distractions, delivering only the music and
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Different Types of Exercise and Their Benefits

Exercise aims to improve your health and wellbeing. Some benefits of exercise can be seen in minutes, while the rest takes months or even years. With so many names of various types of exercises, we give you the low down of some of the more popular ones and what their benefits are. Interval Training (aka
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Easy Ways to Get Your Body Back after Pregnancy

Most future mums start thinking about getting their body back as soon as the first baby weight appears. And as their baby grows, there are a lot of insecurities that come with that, along with a lot of questions: How much weight will I lose at childbirth? Will I be able to get my figure
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Celebrity Workout Styles Inspo

The treadmill, which is also regarded as a dreadmill, by most people is your runway to be fit and healthy. Dressing well is a great motivation because it helps you to mentally prepare and gain confidence to shed those extra pounds. ‘Athleisure’ or active wear trend has become so famous it is included in the Merriam-Webster
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kundalini yoga

Living From Your Heart – Kundalini Yoga

Living from your Heart – Kundalini Yoga & Meditation workshop There is a great Chinese Proverb that says, “The best time to plant a tree was 20 years ago. The second best time is now.” How will your life be like if you begin living from your heart and do what felt best for you?
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Botanical Battleground HIIT Bootcamp

Stop, smell the roses, AND strengthen your muscles! Kai’s Boot Camp combines HIIT and Circuit training with the great outdoors to give you a motivational workout with real results. Alongside himself, a rotation of experienced trainers will guide you though this bloomin’ intense workout. This friendly class is perfect for bootcamp first-timers, fitness fanatics, and
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workout

Dressing Well to Sweat It Out

Dressing well is one step to a great workout because when you look good, you’ll naturally feel good and it’ll lessen that sense of dread when you hit the treadmill or head to the gym. Naturally, you’d want to choose comfort over style but with activewear being what it is today, who said that you
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barre

HIIT the Barre

HIIT barre, which combines the toning benefits of barre workouts with the cardio benefits of high-intensity interval training (HIIT) for one explosive workout. This quick routine will strengthen your entire body while getting your heart rate up. Develop long lean muscles while improving your flexibility and balance as we work with basic ballet moves. You’ll
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Workout Recovery Tips That Actually Work

Every self-proclaimed fitness guru will instantly know hundreds of tips for a speedy and painless recovery. And it’s because of those ‘gurus’ that people often have a hard time figuring out what tip actually works and how. Well, if you want to avoid those fake professionals, have a look at some of the tips that
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expecting mums

Yoga and Dietary Talk For Expecting Mums

Are you a soon-to-be Mum experiencing everyday discomfort and always worrying about what to eat to have a healthy loving child? Have no fear! End your worries with an incredible content from Ananda Marga! We wish for all expecting mothers to have a smooth and worry-free pregnancy while enjoying their time to the fullest! Here
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ASICS Relay

Final Leg of ASICS Relay 2018 to be Held in Singapore

The ASICS Relay celebrates movement through an inclusive marathon experience focused on the motivational strength of teamwork, bonding and unity instead of individual endurance to complete a race. Recognising the massive popularity of running in Asia, the ASICS Relay encourages all aspiring runners and fitness explorers from all walks of life to attempt their first
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beer yoga

Beer Yoga & Citylights (One Fullerton Heritage)

In partnership with Singapore Tourism Board, District 1 Yoga is excited to be part of Singapore Food Festival 2018 to bring back one of our iconic event, Beer Yoga & Citylights. This time, we will be pairing with Trouble Brewing to bring you SFF branded beers as a festival collectible! Stay tuned! BeerYoga is the
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Gold Coast marathon

Happy ‘Big 40’ to the Gold Coast Marathon!

This year marks the 40th anniversary of Queensland’s Gold Coast Marathon and the world is literally going to the Gold Coast this weekend as the tourist strip celebrates its signature sporting lifestyle event as well as the star-studded 2018 TV Week Logie Awards. Renowned as Australia’s sporting golden child, there’s a “baby” boom of sorts
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muay thai

Muay Thai Boxing – Full Body Workout

Muay Thai Boxing is a Muay Thai base class that is sure to make your heart rate skyrocket and cause you to engage multiple muscle groups, packing a calorie-burning punch and kicks in each session. Besides learning the basic skills of a Thai boxer that combines both cardio and resistant training. This high intensity interval
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HIIT

SweatWork! Run X HIIT

Do you find yourself having “no time” to stay healthy? “Tough” to find like-minded people who love a good sweat? “Too busy” to have a social life? Connect with others who appreciate the importance of staying healthy while pursuing our many ambitions. Get a run in; rotating partners during the HIIT session means you get
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newly retired

Fitness Goals and Activity Planning for the Newly Retired

Congratulations are in order if you have finally reached your retirement age! After all those years spent on the job, now it’s time to relax and enjoy your golden years. Contrary to common belief, you don’t have to slow down and give up the fun. Enjoy life to the fullest and keep your body, mind
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well-paced self massage

Well-paced in the Fast-paced Workplace

Did you know that Singaporeans are known to work the longest hours in the world? A recent research by Morgan McKinley in 2016 found that this city state topped the list in when it came to working hours. The same survey found that 70 per cent of professionals in Singapore work longer than their contracted
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