Elite Strength, Fitness and Conditioning with CrossFit
Monday December 18th 2017

Better your health with these simple steps!

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Do you wish to better your health? Do you aspire a strong and fit body? It is possible to learn how to better your health! Let us get started…

 

Step 1: Take note of your Nutrition

Good nutrition is very important. You are what you eat, thus remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods  such as nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc. and less of the bad foods  such as fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc. Reading the label of what you’re eating will tell you a lot.

You may think you lack the needed will power, but you will be amazed at what happens when you start to gradually improve your eating habits.

Step 2: Exercise regularly

Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido.

It is a no brainer to start doing it. Your goal should be to exercise 3 to 5 times a week. If you are not sure what to do, come for your CrossFit classes.

It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories! :)

Step 3: Stress Management and Sleep

Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body.

Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?), and CrossFit!

Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7 to 9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, you will feel more confident about reaching your health and fitness goals!

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The weight loss journey: what to do when you have weight loss stoppage?

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Certain patterns can cause weight loss stoppage! There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating.

Ask yourself, are you eating more than you think you are? Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Helpful tips:

A portion of meat (3 oz.) is the size of a deck of cards.

A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables as they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

In addition, ask yourself, are you not eating frequently enough?

It is a social custom to eat 3 square meals a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism! Your body will be constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

And do not forget to discipline yourself, make it a habit to come for your regular CrossFit workouts!

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Making Your Heart Happier and Healthier!

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When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental ñ rather than beneficial ñ to their health.

Essential fatty acids must always be part of our daily diet ñ without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3

Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils.

It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970ís, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaudís disease and ulcerative colitis.

There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, itís in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals.

Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

5 Awesome Benefits of CrossFit Exercises

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1. CrossFit exercises can help boost your mood. Also, more intense exercise can stimulate the release of mood elevating compounds called endorphins.

2. If you are overweight or obese, you are more prone to heart disease, as you have a higher risk of cardiovascular disease. You can improve your cardiovascular function and reduce risk of heart disease if you partake in exercise.

3. You have to try CrossFit then you know! If you engage in CrossFit exercises more regularly, you move blood and oxygen to all your body’s organs, including the brain, which is great for revitalising your mind and improving your memory!

4. Physically active people are less likely to develop Diabetes, as exercise increases the body’s ability to use sugar for energy and thereby decreases the need for insulin. With regular Crossfit exercises, you can reduce risk of diabetes.

5. Regular exercises can also help you improve sleep pattern, increase strength, improve your energy level, pain relief, longevity and increased bone density!

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Why Strengthening Core Muscles is Important? Come CrossFit!

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Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten.

Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the ìcoreî or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individualís core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Why Strengthening Core Muscles is Important?

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

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Fire up your metabolism – come CrossFit!

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Having a high level of metabolism enables one to burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life. Here are 9 tips.

1. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

2. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

3. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

4. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

5. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

6. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

7. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

8. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

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Function well in your daily workload, come CrossFit!

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As well look at us in the mirror, most of us would almost immediately notice those lines in our faces. Suddenly we all wonder if we are too old or the environment around us is simply moving time so fast. We wonder what could be done.

When we got up and stepped on that scale, we are shocked to see that line hit past the average weight. We panic as we think that we are getting fat and would mean getting slow. Mentally we relate our weight to our heavy bodies and low energy.

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We are extremely conscious of what we look that we tend to forgot that sometimes the answer could be that simple. In our society today, we are bombarded with pollutions and fast food. These two have a tremendous effect on how we eat and look. Fast food centres offer unhealthy food that often times contribute a lot of problems.

Lots of studies and experiments are being done to answer our cry for help. We want a diet that is effective. A diet that could boost our energy levels, make us feel young, look young, affordable and sustainable.

One interesting and very realistic discovery is “food combining”. Correctly combining foods makes all the difference in the world to proper digestion, cholesterol and metabolism. Do this combined with a CrossFit lifestyle, and you will be awesome in year 2015 and beyond!

Remember, without complete digestion, the nutrients in even the most wholesome food cannot be fully extracted and assimilated by the body.

Before we could even say or open our mouth bout food combining, we must first be equipped with the basic knowledge about food, its classifications and digestion. We cannot disregard these as they are the fundamental stones of which this was based. Thus in one of our recent CrossFit post there are some info to fully grasp and understand the concept of food combining.

Lets us remember this word of wisdom before we begin.

Food and drink are relied upon to nurture life. But if one does not know that the nature of substances may be opposed to each other, and one consumes them altogether indiscriminately, the vital organs will be thrown out of harmony and disastrous consequences will soon arise. Therefore, those who wish to nurture their lives must carefully avoid doing such damage to them.
~ Chia Ming,
Essential Knowledge for Eating and Drinking,
1368 AD

We always wanted to look good and to feel good. When we go up and become an adult, we get more conscious on how we look like. We try different types of dieting methods. We follow fads and trends here and there. We compete with our friends and colleagues and even to ourselves just to get the right body we wanted. We see everything on TV, we hear the news about the how people lose weight and we encounter these products to lose weights. Most of them do not really work.

It is recommended that you not only eat good food but you enjoy them at the same time. We also emphasize that you should learn the habit of eating delicious food as it becomes easier to lose weight.

Weight control methods can be successful if weight loss is maintained without compromising overall health. When you get successful in an effective program such as CrossFit, you also promote permanent life-style changes. The physical and psychological benefits of maintaining the right weight can be observed when it is done are the right way. 

When you get the right ingredients of dieting like exercise and sleep, you tend to get the weight you desire. We know that getting the right weight also prevents us from certain diseases. Not only that, we function well in our daily workload. We become successful when we do our job right.

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How to achieve a youthful glow – lose weight and feel healthier through proper food diet

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Love the article below by David Cowley, author of numerous articles in anti-aging, he shared his insights on food combining. It cannot be denied that the food combining of Dr. Hay has come a long way and many benefits could be attributed to it.

We all want to lose weight, look younger and feel healthier. Why not use the proper combinations of foods to accomplish this; after all we are what we eat. With a proper food diet, and adopting regular CrossFit exercises, we can achieve our goals.

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We may not be able to accomplish all of our goals but we can certainly slow down the effects of the aging process on our bodies. More and more people are discovering that combining the proper foods to reverse the aging process is a good start.

Food combination is the process of ingestion certain foods together while avoiding other food combinations altogether. This is not any type of diet where some foods are not eaten. It only means that certain combinations of foods are not eaten at the same time. The body takes different amount of time to digest different foods depending on the general type of food being eaten. For example, it is believed that you should not eat proteins with starchy foods or that acidic and alkaline foods should not to be eaten together.

If you go back far enough in human history you will conclude that eating different foods at the same time was not the norm. Humans wander around in small family groups looking for food. When then came upon a food source such as a nut for fruit tree or if they found or killed an animal it was eaten on the spot. If any of the food was left after the eating binge then the excess food may have been saved for later use.

The human body adapted to this food availability by producing different enzymes to digest different types of foods. Carbohydrates require carbohydrate digesting enzymes and Proteins require protein digesting enzymes. The production of protein enzymes and carbohydrate enzymes at the same time can lead can lead to indigestion, gas, cramping and the poor digestion of foods.

Here is a list of nine general rules for a proper food combination diet.

1) Carbohydrates (Bread, Potatoes, Rice, and Wheat) should not be eaten with Acidic Foods (Tomato, Pineapples, Grapefruits, and Oranges). Ptyalin enzyme is used to digest alkaline foods and is destroyed by acidic foods. The eating of acidic foods with carbohydrates can lead to a fermentation process that produces gas. Citrus fruits can safely be eaten as a snack from 30 minutes to 1 hour prior to a regular meal. Tomatoes can be eaten with green leafy vegetables and fatty foods.

2) Proteins (Meat, Cheese, Eggs, and Nuts) should not be eaten with Carbohydrates (Potatoes, Grains, Sweet Fruits, and most Desserts).

3) Two different Proteins at the same time. Do not combine Meat, Cheese, Eggs, Nuts, Milk. The enzyme require to digest proteins need to be in different strengths for different proteins.

4) Proteins and Fats. Eat only lean meats because fats will suppress the appetite thus retarding the production of protein digestive enzymes.

5) Proteins (Meat, Cheese, Eggs, and Nuts) should not be eaten with Acidic Foods (Tomato, Pineapples, Grapefruits, and Oranges). Same reasoning as rule 1.

6) Starches (Potatoes, Grains, and Cereals) should not be eaten with Sugars. Sugar causes the mouth to produce an excessive amount of saliva which will dilute the concentration of ptyalin in the stomach.

7) Starches (Potatoes, Grains, and Cereals) should not be eaten with other Starches.

8) Melons should always be eaten alone. The digestion of melons happens very quickly and can be eaten as a snack from 30 minutes to 1 hour prior to a regular meal.

9) Milk should always be ingested alone. Milk requires a very specific enzyme to be digested properly.

At first glance the above rules will not allow you to maintain a balance diet. You will still need to maintain a balance diet just do not eat a serving from each of the food groups at the same time. Divide up you eating day into smaller units with the correct combinations of foods in them will go a long way in your fight against the aging process. We need our bodies the chance to digest what we eat properly.

Proper food combining encourages you to eat healthily. You will be getting more of the vitamins and minerals your body needs. Your skin will become clearer and healthier looking. No more indigestion or gas, you will have more energy, no more limp hair or pasty skin. Food combining for anti-aging purposes is a great way to fight the rigors of time.

If you just feel that you need vitamins, supplements or herbs to fight the aging process then find a good health care professional prior to starting any type of home treatment.”

“Nothing worth achieving is ever going to be
easy or happen straight away.
Just keep going!”
~ unknown

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