CrossFIT Hub Singapore

CrossFit Coach Rantings

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! You are one dynamic being and every aspect of you can affect how you feel and how happy, healthy and well you are, will be in the future! Straighten up that posture, take pride in your own grooming, nurture and champion your looks, without being vain or arrogant, self-indulgent, just caring... New Post has been published on http://crossfithub.com/blog/crossfit-to-be-successful-in-both-your-personal-and-professional-life-all-round-health-and-wellness/

CrossFit to be successful in BOTH your personal and professional life (all-round health and wellness)!

You are one dynamic being and every aspect of you can affect how you feel and how happy, healthy and well you are, will be in the future! Straighten up that posture, take pride in your own grooming, nurture and champion your looks, without being vain or arrogant, self-indulgent, just caring an care-taker or sorts!

Look at the habits and patterns of behavior in your life on the social, relational, relationship fronts, reaching your goals looking at all aspects and levels of your being, including the physical, social/emotional, spiritual, and mental areas of your life

You need to take a broader and deeper view, perspective, consideration and investigation initially at the very lease for self-awareness and a baseline or sorts, to in fact get closer to balance  in your life or everything that you will potentially need or require, in order to be successful in BOTH your personal and professional life, all-round health and wellness, balance and equilibrium, as intended and the very least that you deserve!

There are more than one side to this coin. You need to pay on the one hand, close attention and focus to the following:

1. physical balance in your life (most important, especially at first as you start your journey and path to wellness) , as well as

2. maintaining all other complexities, intricacies, and more layered aspects of balance in your life.

3. physical body care (come CrossFit with us!)

4. mental and spiritual challenges  and make-up, resources and energy, even metabolism and energy management, replenishing, restoration, relaxation and re-evaluation,

5. Following a balanced diet and exercise routine.

6. Building you your own personal arsenal of stamina, endurance, activity, mobility, agility, adaptability, flexibility, and strength (BOTH inner and outer) , and truth is, CrossFit gives you all of these!

7. social and emotional aspects of the balance in your life

8. the relationships that you have with the other people and the world out there, in which you live, exist, interact, exchange and communicate

9. success and accomplishments, legacy and meaning, purpose and direction for/of your life in general

Consideration and consequences in each individual and collective area mentioned here (as well as others, depending on your PERSONAL situation and coping skills etc. ) will vary from individual to individual. There is effectively NO one size fits all involved here.

You need to take this journey yourself, (not alone), but for your own wellbeing, purpose and discovery, to unearth the strong elements of your success. And your journey begins here, right now, come explore CrossFit and begin the adventure!

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! Action not only in WORD, but in deed matters and this MAKES ALL THE DIFFERENCE! Work towards your goals, having clear purpose and direction, combined with deliberate action! Take time to breathe. Regroup and find focus. Purpose, interest and inspiration will guide and lead you to ... New Post has been published on http://crossfithub.com/blog/action-not-only-in-word-but-in-deed-matters-10-tips/

Action not only in WORD, but in deed matters! (10 tips)

Action not only in WORD, but in deed matters and this MAKES ALL THE DIFFERENCE!

Work towards your goals, having clear purpose and direction, combined with deliberate action!

Take time to breathe.

Regroup and find focus.

Purpose, interest and inspiration will guide and lead you to what is most important, rewarding and needed for your balancing act, called life!

Prioritize, clean, sorting, and complete

Never lose sight of the things that are important

Meditation , relaxation, visualization as well as reaffirming your goals and dreams will go a long way enhancing your life overall.

Make a list of the things that you enjoy doing and try to do at least one or two of them every week.

Find activities that are going to help you relax

Allow focus on what matters most, important in your personal and your business life.

You can and must take the time and make the effort to change.

Clear your mind, relax and enjoy the things that you like doing. Come CrossFit! Connect with like-minded people and community. Help each other. Help one another. Share generously.

This is the TRUE PATH to happiness, fulfillment, joy, health and well-being!

How you look and feel, will also affect how you live and want to execute and enjoy your Life!

Have you CrossFit today? Come join us for a workout!

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! Do you have difficulties in making choices? Having too many choices to make? When deciding whether to save or dump something, use the  the W_A_S_T_E acronym here to help yourself. 1. Is the item Worthwhile to keep? 2. Will you be using this item Again? If you haven’t used it in a year, you ... New Post has been published on http://crossfithub.com/blog/do-not-allow-the-enormity-of-your-challenge-to-obscure-all-the-avenues-for-growth/

Do NOT allow the enormity of your challenge to obscure all the avenues for growth!

Do you have difficulties in making choices? Having too many choices to make? When deciding whether to save or dump something, use the  the W_A_S_T_E acronym here to help yourself.

1. Is the item Worthwhile to keep?

2. Will you be using this item Again? If you haven’t used it in a year, you probably won’t need it again. If you don’t use it, lose it!

3. Can this item easily be found Somewhere else?

4. Will anything serious happen if you Toss it? Toss old stuff when you buy new ones, except when you attach huge sentimental value to it.

5. Do you need the Entire thing?  If not, keep what you need and toss the rest.

My personal choices may make the difference between losing and winning the battle. Even if I do not have a lot of options in life, there is still one thing I have a choice about: My attitude.

I can achieve amazing things if I have the right attitude and put my resolve behind it – not allowing negative feelings to condemn me and drag me down. Remind yourself, “I can achieve anything that I really put my will and heart behind!”  

Do NOT allow the enormity of your challenge to obscure all the avenues for growth and forward movement that may be available to you!

Even if you are at the point of giving up, somewhere down there in your spirit you still find enough resolve to make that decision of your will to turn your life around. 

Developing good personal habits are crucial. Whether you love and accept yourself, know who you are, what you want in life and where you are going creates a sense of self-respect, self-esteem, and self-worth that others instinctively feel and will treat you accordingly.

Regardless of your particular case, requirements or obstacles, you will find some help, encouragement and motivation for life! It is amazing what the CrossFit training programs can do for you or your loved ones! Come find out more about CrossFit!

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! In order to create a lasting solution, ask probing questions first, plan well and then attack the disarray afterwards in a rational, unemotional and well planned way. First think everything through and design a system based on your unique personality and adjusted accordingly. You need to... New Post has been published on http://crossfithub.com/blog/get-organized-and-live-the-life-you-desire/

Get organized, and live the life you desire!

In order to create a lasting solution, ask probing questions first, plan well and then attack the disarray afterwards in a rational, unemotional and well planned way.

First think everything through and design a system based on your unique personality and adjusted accordingly. You need to design an environment that is a reflection of who you are and the way you operate. 

Your aim is to create an environment that you find easy to maintain because it comes natural to you and is tweaked to your needs. Most people think that when they get organized they have to change who they are.

That is why their systems do not last or work for long before they fall back into bad patterns and ways. You keep trying to retrain and force yourself to be more disciplined and do things differently to what comes natural to you and what you like and feel most at ease and comfortable with.

Come up with alternatives that allow you to work where you are most comfortable, like doing your bills on the kitchen table instead of the back office. Adjust things according to your natural inclinations and habits. Make it work for you and not against you to avoid frustration and the sense of failure. Set yourself up for success and not for failing in your own eyes.

It is possible to adjust your lifestyle to promote your general wellbeing and state of mind. How I live and feel, what I eat, exercise (come CrossFit!), cope with stress, sleep, utilize other natural processes, products, herbals and remedies may make a world of difference in how I cope with the challenge of becoming organized – or not!

Eat plenty of fresh fruits and vegetables, healthy oils and low-fat foods. Vitamins A,C & E, zinc and essential minerals will greatly enhance your general health.  

Are you eating right, drinking eight glasses of water a day, getting enough fresh air, sunshine and exercise? If not, you can certainly do something about it.

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! Do you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are some tips you can get started with today. As with anything health related, diet and exercise are the two crucial... New Post has been published on http://crossfithub.com/blog/change-your-cholesterol-for-the-better/

How to change your cholesterol for the better!

Do you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are some tips you can get started with today.

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as “healthy” and LDL as “lousy.” HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “may help lower cholesterol.”)

7. Use the grill. If you’re going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great!

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy, was it not? Just make some of these changes and get plenty of exercise like CrossFit indoors and outdoors. You will have lower cholesterol in no time!

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made our lives a living web of complexity. The question is: How can you cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological... New Post has been published on http://crossfithub.com/blog/learn-to-relax-else-burn-out-is-what-you-get/

Learn to relax, else burn out is what you get!

The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made our lives a living web of complexity.

The question is: How can you cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make modern people’s lives more difficult.

Stress is a combination of fatigue, restlessness, depression, over focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many people to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among many people both men and women alike. People who own and manage their own business are also prone to stress.

Modern men and women high drive for business success cannot always protect them from times of depression and overwork. Career people, on the other hand, have to confront office politics, gender discrimination, harassment, and the fear of being laid-off.

But there is still hope for over-worked, stressed people. Here are some practical ways for you to reduce and manage work related stress:

1. Put up relaxing scenes It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.

2. The To-Do-List Use that Post-Its or other stick-on note pads. Color-code your notes and even put it up in your computer to remind you of priority tasks. The key is to know what to do first.

3. Time out As they say, All work and no play makes Jack a dull boy. Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.

4. Rearrange your workstation Add some look to your workstation. Put up photo frames of your family or favorite pet. Whenever you feel stressed out just glance at their happy faces or cuteness and you will find yourself smiling back!

5. When a plant is not just a plant Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.

6. Exercise Walking, climbing the stairs, or going out to run helps fight stress. Physical activity such as CrossFit help get rid of tension. During a CrossFit workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers.

7. De-clutter A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.

8. Set Boundaries Communicate and assert yourself, make your co-workers know when you are more available for chit chat.

9. Go less in your caffeine intake Caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.

10. Eat a good breakfast Do not skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you’re body gets more the needed proteins to give you an energy boost to face the working day.

Beat work-related stress without beating yourself up. Learn how to relax. It is true we all have duties and responsibilities but if you do not learn to relax, burn out is what you get! Make an effort to relax. Listen to good music. CrossFit exercise regularly.

Try not to smoke. Because if you do not watch out, the results would be hypertension, depression, and a plethora of other ailments that can sidetrack your career and home life. It is time to regain a sense of balance if you want to stay alive for a long, long, long time.

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! If you want to stay sharp and in control of your life well into your golden years, there are proactive methods to achieving the mental alertness you need. More and more research is pointing to the fact that physical activity and lifestyle choices have more to do with preventing Alzheimer... New Post has been published on http://crossfithub.com/blog/crossfit-to-stay-sharp-and-in-control-of-your-life-well-into-your-golden-years/

CrossFit to stay sharp and in control of your life well into your golden years!

If you want to stay sharp and in control of your life well into your golden years, there are proactive methods to achieving the mental alertness you need.

More and more research is pointing to the fact that physical activity and lifestyle choices have more to do with preventing Alzheimer s disease and other forms of dementia – once thought to be a normal part of aging – than pure genetics. So if you had a parent, grandparent or sibling with AD it doesn’t mean you have to follow the same path.

Statistics gathered from extensive research do point toward a higher risk of developing AD if you had a close relative with Alzheimers disease – as much as 50%, but that has less to do with genes and more to do with following their lifestyle patterns. If for example, your parents were smokers who rarely exercised, you may have developed some of the same destructive habits.

What can you do to break the cycle and prevent Alzheimer s disease? Take action and take control today. Even if you are in your 60s or 70s you can reverse some of the damage done to your brain through poor diet, inactivity, or damaging lifestyle choices. Scientists have discovered very recently that the brain has the ability to repair cells and neurotransmitters and improve cognitive function and memory.

Here are some useful tips:

1. Eat Right. It seems so simple, yet too many people just don’t get enough of the mind preserving antioxidants found in fresh fruits and vegetables. A well-balanced diet, free of diary products and using low fat sources of protein will protect both heart and mind.

2. Supplement where necessary. Many diets lack the nutrients proven to promote brain health. These include sources of essential fatty acids found in fish and specific herbs and minerals that can enhance cognitive function.

3. Exercise. Originally it was thought that exercise increases blood flow and oxygen to the brain cells. This is still true, but a report prepared for the National Institutes of Health states that exercise can also stimulate the production growth factors, which are molecules produced by the body to repair and maintain nerves.

4. Lower Your Cholesterol. Many people with early dementia or Alzheimer s disease symptoms may have actually experienced small strokes that damaged the brain’s neurotransmitters. By keeping cholesterol levels in check, the arteries are free and clear of plaque that can cause stroke.

5. Do your Mental Exercises. Keeping up with current events, working puzzles each day, learning and memorizing new information all work to keeping a mind strong and alert. It is normal for people to sometimes forget a name or date, but the more practice recalling such information the greater the brain’s ability to do this throughout old age. In the case of mental challenges, the more you do the more you can push back the clock on cognitive decline.

5 easy steps, when you think about it, can do much to make aging an event to celebrate instead of dread. With age there comes experience and wisdom, and we should all do whatever is within our power to be able to pass that on to the next generation.

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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... New Post has been published on http://crossfithub.com/blog/better-your-health-with-these-simple-steps/

Better your health with these simple steps!

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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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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... New Post has been published on http://crossfithub.com/blog/the-weight-loss-journey-what-to-do-when-you-have-weight-loss-stoppage/

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

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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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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 h... New Post has been published on http://crossfithub.com/blog/making-your-heart-happier-and-healthier/

Making Your Heart Happier and Healthier!

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.

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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 y... New Post has been published on http://crossfithub.com/blog/5-awesome-benefits-of-crossfit-exercises/

5 Awesome Benefits of CrossFit Exercises

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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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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... New Post has been published on http://crossfithub.com/blog/why-strengthening-core-muscles-is-important-come-crossfit/

Why Strengthening Core Muscles is Important? Come CrossFit!

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.

Have you CrossFit today? Come join us!

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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... New Post has been published on http://crossfithub.com/blog/fire-up-your-metabolism-come-crossfit/

Fire up your metabolism - come CrossFit!

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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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! 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... New Post has been published on http://crossfithub.com/blog/how-to-achieve-a-youthful-glow-lose-weight-and-feel-healthier-through-proper-food-diet/

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

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.

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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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! Ever had the feeling of gobbling food whenever you are feeling stressed out? Most of the times, when you feel anxious or stressed out, your hunger shoot up as well. It is best to practice the yogic breathing to offset this. When you are relaxed, you do not experience much hunger pains as... New Post has been published on http://crossfithub.com/blog/inhale-it-and-fight-your-cravings/

Inhale it and fight your cravings!

Ever had the feeling of gobbling food whenever you are feeling stressed out?

Most of the times, when you feel anxious or stressed out, your hunger shoot up as well. It is best to practice the yogic breathing to offset this. When you are relaxed, you do not experience much hunger pains as compared to when you are worried.

Add the fact that when you are stressed out you tend to cherry pick sweet food. The loads of ice cream and chocolates increase when you are anxious. You can make rational choices on your food intake if you are relaxed. You can also do the 12 minute work out where you have to rest your right thumb near your right nostril, ring finger and pinky by your left nostril. Then you have to close the left side and inhale through the right for four counts, finally close your right nostril and hold for four counts and open your left nostril and exhale through that side for four counts. Do the same cycle on the other side and continue alternating for about a minute and soon you will forget that cookie and sweet food craving of yours.

Make sure that you stick with your CrossFit workout plan (at least 3 times a week) and practice it religiously and in no time you will attain that great figure that you have yearn to get. If you are new to CrossFit WOD, learning CrossFit can be used as your guide if you are starting to take weight loss and gaining optimum health seriously. You can use this as the start of your weight loss efforts, and this can complement the other weight loss suggestions that you can get from living the CrossFit lifestyle.

“Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits..” ~ Robin Sharma

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! Do you know the possible reasons on why things did not turn-out to be the way you expected things to be with your diet regimen Most probably your diet program does not perfectly and rightfully suit you and your specific needs. You should bear in mind that every person has different needs. One... New Post has been published on http://crossfithub.com/blog/top-3-reasons-why-your-dieting-efforts-are-deemed-ineffective/

Top 3 reasons why your dieting efforts are deemed ineffective!

Do you know the possible reasons on why things did not turn-out to be the way you expected things to be with your diet regimen Most probably your diet program does not perfectly and rightfully suit you and your specific needs. You should bear in mind that every person has different needs. One mode of dieting may perfectly be effective to others and may not hold true to be effective with you. It may not be as what other people would claim that’s effective with them.

1) Physical exercise is a very important element in losing weight. If you would really want to effectively burn those extra calories, then you have to get into your feet and find the right exercise program (such as CrossFit!) that would perfectly suit and fit you and your needs in losing weight.

Also, you should make sure that you are doing it regularly as well. Cardiovascular exercise is an important form of weight loss exercise. This could help you effectively lose weight if done at least five times a week with at least 30 minutes everyday. If you are just a starter, slower your pace or until your body adjust to it.

2) Another factor which also holds true would be lack of regular sleep. A daily good amount of sleep is very important in pushing through with effective diet and weight loss regimen.

When a person lacks the prescribed amount of sleep, the tendency would then be that the person will resort to food binging as to compensate for the lack of sleep. This would be a normal tendency and coping mechanism of the body when deprived of the essential and basic need.

The body would increase the production of the appetite hormone called or known as cortisol due to the lack of sleep. Remember that you should take an 8 hour sleep everyday to maintain a healthy and balanced health.

3) Also playing a crucial role in ones diet and appetite would be stress and anxiety. These factors which are common are the modern day culprit of weight gain and obesity. Taking the example, when you are stressed out or feeling anxious. Your tendency is to resort on comfort foods as these would give you immediate ‘feels good effect’.

By taking a chocolate bar or sundae from pantry would give you the immediate comfort. This can in turn be a form of a habit and would make you grab for more. Eating sweets and food rich in simple carbohydrates or food high in sugar would tantamount to a sudden and fast weight gain. It would most likely double your pound. It is best advised that when you are caught to be in a stressful and anxious situation, you should simply just take a moment to relax and breathe calmly.

Have you CrossFit today? Come join us for WOD!

“Work harder than everybody. You are not going to get it by whining, and you are not going to get it by shouting, and you are not going to get it by quitting. You are going to get it by being there.” ~ Barbara Walters

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Get shaped up in a jiffy with CrossFit Hub Singapore!

Get shaped up in a jiffy with CrossFit Hub Singapore! Anyone can CrossFit to lose weight and regain his or her health status as well. Most commonly, one would feel and experience minor health problems as an implication of sudden weight gain. Other people who suddenly gained large amount of weight would commonly complain of discomfort, ... New Post has been published on http://crossfithub.com/blog/crossfit-gearing-towards-the-goal-of-maintaining-physical-fitness-and-optimum-health/

CrossFit - gearing towards the goal of maintaining physical fitness and optimum health all at once!

Anyone can CrossFit to lose weight and regain his or her health status as well.

Most commonly, one would feel and experience minor health problems as an implication of sudden weight gain. Other people who suddenly gained large amount of weight would commonly complain of discomfort, uneasiness, sudden shortness of breath usually preceding an activity, feeling of depression, and the worst would be isolation of oneself coming from low self-esteem and self confidence due to altered self-image that is brought about by undesirable physical change with weight gain.

The worst thing or scenario in gaining weight would be heart complications. Heart problems would just surprise one and would often attack one off-guarded. The prevailing and disturbing issues would cause ne to confide and ask the advice of a doctor or a professional health specialist. This time, the doctor or the health professional would first address weight gain problem and issue through a weight loss regimen or program.

Definitely, getting into a right diet and proper exercise would not be an easy task at all. In fact, it is even the most difficult and the most challenging part. This holds true most especially with men and women who are career oriented and would most often spend their time working.

Time is a valuable and precious thing that a person should battle for. This is where CrossFit can help. It saves you time and gives you effective workouts without compromising on quality time spent with work and life and at the same time gearing to the goal of maintaining physical fitness and optimum health all at once. CrossFit will help you not just by helping you obtain your most desired weight but at the same time help you live a healthy lifestyle.

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