Alvin@FitnessCONNECT

Hi! I am the key trainer of FitnessCONNECT.:) Do you want to keep fit? Look shredded and ripped? Lose some weight? Maintain your shapely bod? Build a strong fitness foundation to achieve peak performance in the sports you are playing? Whatever your personal goals may be, FitnessCONNECT can definitely help you get closer to them! At FitnessCONNECT, we believe in helping people to achieve their goals through fitness. While fitness is our core business, we believe that training would be terribly painful without our friends to cheer us on when the going gets tough. More importantly, it would be totally meaningless if we have no one to celebrate our new found strength, speed and the highly desired lean and toned body. Thus, everyone matters in FitnesCONNECT. It is a TEAM where we support each other to reach their fullest potential. It’s a place where we believe; Together Everyone Achieves More. While we work hard to be fit at FitnessCONNECT, we also strive to keep our Core values encapsulated in the 3 C’s below: 1. Its about fitness and CONNECTING! At FitnessCONNECT, we do not just train but we CONNECT with each other; building meaningful and enriching friendships through rewarding training sessions! This is a place where we can share our lives, experiences, encourage each other and go through life as an enriching journey together! 2. Its about being COMMITTED! Doing well in life requires COMMITMENT and this goes without saying for fitness as well! Come down regularly every week and you can be sure to see visible results at the end of 3 months! No pain no gain!:) 3. Its about being part of a COMMUNITY! FitnessCONNECT is not just an event that happens once every Saturday but its a COMMUNITY that runs 24/7 through facebook! You can share useful training tips, comment on our recent training session, post inspirational videos, or just air about your day in school on our dedicated Facebook page! Do you share our Core values? Want to start doing something about your fitness and body? Check us out below!

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Hi, I see you talk about the ironman. I want to start training for it, as you can see, I am a newbe at all of this. do you have any tips for me?(:msg me back:D

Hi.:) can you swim or bike? what kind of sports do you usually engage in?

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Loves seems the swiftest, but it is the slowest of all growths. No man or woman really knows what perfect love is until they have been married a quarter of a century. 


Mark Twain 

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Good news for matcha lovers!

The next time you're in line at Starbucks you may want to think about ordering tea instead of your usual coffee. With only 1/3 the amount of caffeine it may not be enough to perk up the avid coffee drinker but tea offers numerous health benefits that will keep you going in the long run.

Tea has been popular for thousands of years all over the world. It is the second most consumed beverage behind water. Teas such as black, green, white, and oolong are made from the leaves of the evergreen tree camellia sinensis, which contains polyphenol antioxidants.

Antioxidants are important in a person's diet, because they rid the body of molecules called free radicals, which are a byproduct of cellular activity, pollution, and the natural aging process.

Free radicals are destructive within the body, because they harm DNA molecules and pave the way for illness and disease. High amounts of antioxidants can be found in fruits and vegetables and other plant based foods such as the dried leaves used to make brewed tea. 

One of the most studied teas for its amazing health benefits is green tea. Green tea is rich in catechin polyphenols, such as epigallocatechin gallate (EGCG). EGCG is an antioxidant with cancer fighting powers.

Studies have shown it can aid in protection against various forms of cancer including esophageal, gastric, skin, ovarian, lung, and colon cancer. Studies have also shown that drinking 2-3 cups per day can lower blood pressure, cholesterol, and decrease the risk of heart attack.

Not only does green tea contain immune boosting antioxidants, but it can also protect your teeth. Tea has bacteria killing properties to fight plaque, gum disease, and bad breath. Tea contains fluoride, which can protect against cavities.

Green tea has gotten a couple of knocks for it's fluoride content, despite the positive attributes, since too much fluoride can be bad for you. It is recommended that a person receive no more than 10/mg of fluoride per day. Loose leaf green tea only contains about 0.3 mg of fluoride, so unless you're drinking about 30 cups per day, don't worry.

Studies suggest that the polyphenols in green tea can help reduce and prevent rheumatoid arthritis. One study found that regular tea drinkers reported to have stronger bones and were less likely to develop arthritis. Those who drank tea regularly for 10 years or more had higher bone mineral density in their spines than non-tea drinkers.

Green tea is currently gaining more popularity due to studies that suggest it aids in weight loss. The combination of EGCG and caffeine in green tea work together to stimulate thermogenesis, heat production in the body. It increases fat oxidation and increases energy expenditure.

Although EGCG is capable of giving metabolism a boost, drinking a cup or two of green tea is not a weight loss remedy. A Japanese study shows that 5 cups of green tea per day only burns about 70 calories through thermogenesis. Drink your tea for all the health benefits, but keep in mind that you must always exercise and eat a well balanced diet for weight management.

There are tons of teas to choose from, but high quality loose leaf teas are the best. Brew your tea for 3-5 minutes to bring out the antioxidants. Add honey, milk, lemon or sugar to sweeten. Relax, sip, and enjoy. It's not milk, but this beverage does a body good.

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The only thing necessary for the triumph of evil is for good men to do nothing.

Edmund Burke

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Happy marriages begin when we marry the ones we love, and they blossom when we love the ones we marry. 


Tom Mullen

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Success usually comes to those who are too busy to be looking for it.

Henry David

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Obstacles are those frightful things you see when you take your eyes off your goal.

Henry Ford

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The purpose of relationship
 is not to have another who might complete you,
but to have another with whom
 you might share your completeness.


Neale Donald Walsch 

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Love does not consist in gazing at each other, 
but in looking outward together in the same direction.

Antoine de Saint-Exupery 

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Argue for your limitation, and sure enough they’re yours.

Richard Bach

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Knowledge speaks, but wisdom listens.

Jim Hendrix

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A successful marriage requires falling in love many times, always with the same person.

Mignon McLaughlin

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Mission Skincare Products!

Great! All the way from US and its finally here.:)Saw these on Triathlete magazine and decided to give it try! Athlete-specific skincare product...sound cool! Hand and body lotion will come in real useful after those long swims. Skin often gets dry and flakey due to the chlorine.

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How does one become a butterfly? One must want to fly so much that he is willing to give up being a caterpillar.

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Dummy's guide to protein

Types Of Protein

Whey Protein Powder:

Made from cows milk

 Separated from casein protein (also in milk)

  Fat and sugar (lactose) mostly removed

 Purity ranks from 70% to 95%, 95% (whey protein isolate)

   #1 most popular protein because of its quick stimulation of protein synthesis (process that leads to muscle growth and strength gains)

  New research shows it aids blood supply to the muscle

Use 30 minutes before and 30 minutes after workouts.

  Soy Protein Powder:

Many benefits similar to whey

Some studies show it has protection from certain diseases

Starts with defatted soybeans

Usually sold from 70% to 90% purity

Soy protein isolate is the fastest to be absorbed (almost as fast as whey)

Carbs are extracted

Soy has superior muscle recovery processes and better antioxidant protection according to the International Journal of Sports Nutrition and Exercise Nutrition

Increased NO production (nitric oxide) increases blood flow to muscles

Mix 10 grams soy with 10 grams whey

Use post workout or use a 10-20g dosage as a meal replacement

  Casein Protein Powder:

80% of protein in milk

Sold in 90% purity called micellar casein

Doesn't mix well

Digests slowly

Good between meals and before bed

Mix 10g casein with 10g of soy and whey post workout

Take 20 grams before bed to aide your body's recovery and rejuvenation period during sleep

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A person makes heaven and hell on earth depending on the one he or she marries.

Ravi Zacharias

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Protein not important? think again!

Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein.

The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.

These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.

Waste is escorted by BCAA's (branch chain amino acids found in protein) during immune function, and is later destroyed by antibodies created in the body. Human beings must consume 9 essential amino acids in order to survive. They must be consumed in your diet as they cannot be produced in the body. The remaining 13 are produced in the human body.

  You must eat the right protein sources to gain the proper nutrition. Complete proteins contain all 9 of the essential amino acids.

Incomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.

  The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.

Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.