As CrossFit is getting more and more popular in singapore. Many People have asked me what is crossfit. So i decided to visit boxes by boxes and show you how these places looks like. It is really fun and not as intimidating as you think! So this time round i am at CrossFit Bukit Timah (Address : 220 Turf Club Rd). If you love the outdoor this will be the perfect training ground for you. Beautiful place with lots of beautiful people around! Lets see how the place looks like below!
Very spacious and also the coaches at CrossFit Bukit Timah are highly qualified you can be sure you are in good hands. If you are looking to put on some muscle or just shed some fats this is the place to be. Workout is gonna be intense but you wont be alone here for sure! If you love the SUN and you drive! This might be a good place for you! Not that easy to head up if you are not driving!
#EatClean can be easy, we just have to choose our food location carefully. There is always a choice! So today i want to share with you THE DAILY CUT.
ONE RAFFLES PLACE
1 Raffles Place
#B1-31 One Raffles Place
Mon-Fri: 11am to 3pm (last order at 2.45pm)
Mon-Fri: 6pm to 9pm (last order at 8.45pm)
Sat-Sun: 11am to 4pm (last order at 3.45pm)
1 Fusionopolis Place
Mon-Fri: 11am to 8pm (last order at 7.45pm)
Sat: 11am to 4pm (last order at 3.45pm)
Sun & PHs: Closed
Alot Alot Alot of meat, i must say they are really generous with their meat serving if you are wondering how much is alot see below. A very well planned out food choices for everyone, be it bulking or cutting they will have a customize menu all ready for you.
For people who wish to cut i highly suggest going for salad as the base and get a serving of protein together with avocado, broccoli and nuts this will cost you about $14 depending on meat choice.
To gain weight can consider going for 2 portion of protein and 1 carb choice (sweet potato, Brown rice or pasta) this will cost around $18.
Value saver i will highly recommend you to buy the 3 meat combo and add on a serving of carbs. you can eat half and save the other half later! i sometimes do 3 meat and 3 carbs and i eat for 3 meals. 😉 Dont say never share my secret. 😀
Lunch hour at daily cut is crazy (12 to 1pm), so be prepared to queue for 20min and they may not have a seat available. Hope to see you around at daily cut soon!
August 2014 – American bodybuilding legend, International Federation of BodyBuilding & Fitness (IFBB) professional bodybuilder and four-time Mr. Olympia winner Jay Cutler will make his first-ever appearance in Singapore next month. He will be gracing the finals and appearing as guest judge for NutriMan 2014 and NutriShred 2014 – fitness contests held by NutriFirst Pte Ltd, Singapore’s leading online sports and health nutrition company.
Cutler, 41, who started training seriously at the tender age of just 18, won consecutive Arnold Classic titles from 2002 to 2004. He also won the prestigious Mr. Olympia title a total of four times – 2006, 2007, 2009 and 2010. This made him the third Mr. Olympia in history (along with Arnold Schwarzenegger and Franco Columbu) to win the title in non-consecutive years, and, defeating the reigning champion Dexter Jackson in 2009, became the only Mr. Olympia in history to reclaim thetitle after having competed as title-holder and not won.
Both of the Nutri-Series events will have the finals held on the same day at renowned nightlife hotspot, Zouk, on the evening 13 August 2014. Both contests are organised by NutriFirst and 6 Productions. There will also be an opportunity for ticket-holders to meet and greet the man himself during a scheduled autograph session on-locaton.
In a collaboration between NutriFirst and BPI Sports, Jay Cutler’s revamped sports nutrition line known as Cutler Nutrition will also be officially announced while he is in town with BPI Sports International Sales Director Robert Borraza. BPI Sports and its subsidiary Cutler Nutrition are both solely distributed by NutriFirst in Singapore and in the region.
A media conference will be held on the afternoon of 12 September 2014 with interview and photograph opportunities available.
I would like to thank NutriFirst for sponsoring the CSC Run By the Bay. Special help from Doris and Yang from CSC for getting me the tag to run. Fresh air and great running group during the race made this a truly enjoyable one.
Met some great running – a lady who tried her best to follow up despite her gasping for air.
A 60 years old man who is running at a good pace
a petite young lady who i gave up chasing after the 12km mark! She was really quick; she can still have time to do a selfie while running.
Lastly there is this ang mo lady who I met during the last 2km, she told me she would catch up and over take me and she really did catch up in the end and we finished the race together.
Strong is no longer a word that only man can use.
Free shaker bottle from NutriFirst for every csc club sign up!
Me for the friendly Doris from CSC!
spotted this new tape, one of the booth at the CSC run.
Quality is not so bad, slightly stickier than RockTape so when you are trying to peel it off it hurts alitte more. Price is much cheaper but limited design. ($20 a roll)
Free Amino Energy and Optimum Pre Samples give away! gotta try them for my workout!
Poly Friend who is now a trainer at California Singapore. Ask him for Personal Training at Zoron Koh
Immediately after the race there is ice cold 100 plus and banana together with the medal given to you. No queue any way regardless is taking your bag. There is a red bull and milo station there as well. (free milo and red bull) Overall it is worth the trip and i would love to go again!
Despite having a bad ache on my legs due to legs training on a Thursday i am still able to clock a decent timing. Most probably it is due to the highly motivated group of runner who is around and my HIIT training! Next up will be aiming for my 42km standard chartered run! More Hiit to come!
but if you looked around you. You will be able to find a lot of skinny fats around. Like the picture above (skinny arms and legs with a big tummy and some may have man boobs.)
Why is this happening? What causes us to stall so much fat at our tummy area?
Due to our lifestyle right now, we hardly used up all the energy in our body and at the same time we load in a lot of energy. Fats are stored energy, but how come we are not using them?
Our body actually forgets how to tap fats as energy because of our new eating habit. High Carbohydrates diet. Your rice (yes brown rice included), bread, noodle, pasta, fries, cereals and sugary drink (processed fruit juice is also included)
I thought Pasta, Bread, Brown rice , cereal with milk and Packed fruit juice is healthy!
Carbohydrates if not use by the body will be stored as fats so you will be able to use the energy later. What happens now in our lifestyle is that we are having too much carbohydrate. A typical breakfast will be bread, lunch will normally have rice and dinner we may take in pizza or pasta. Even if we workout that day, the body will choose to use up the carbohydrate (glucose) in our body first (example : will you use the money in your wallet first or the money in your bank)
So how can we use fats as energy?
1. Do fasted (no food) workout in the morning!
a. When you just woke up and your blood glucose in the body has been depleted! In this way your body will try to use more fats as energy as there are no more glucose left!
2. Consume low carbohydrates meals! Best if you only consume your carbohydrates meal after an intense workout!
So what kind of carbohydrates should we choose? Why are grains not good?
Let me introduce you to our Glycemic Index scale. It is use to track the blood glucose level in the body after consuming carbohydrate.
**A surge in blood glucose in the body will cause the insulin (insulin is like a police, glucose is like thief. Insulin job is to put the glucose to Jail) will be call upon to store them as fats.
The higher the GI number (row 1) the more blood glucose there is.
Don’t agree or like what i just said? Prove me wrong!
Take measurement of your
Body fat percentage (can be taken at the gym)
*Best if you can have measurement of your arms, chest, waist, hips and thigh.
Do fasted workout in the morning. 3 times a week (Monday, Wednesday and Friday) – Any kind of workout for 45min every morning!
Change your eating habit. (Example below)
Breakfast – (4-5 eggs (with 2 yolks)) plus apple
Lunch – Chicken Chop (sides Veggie)
Dinner – Grilled Fish (sides veggie and potato)
Follow for 30 days!
Drop me an email so I can keep you motivated, answer your question and complete the 30 days together! email@example.com – subject : 30 day challenge!
Some other Important Facts
** High carbohydrates (e.g. ice cream) spike blood glucose which in turn raises your “Serotonin” happy feeling for a while and the body sends out a large amount of insulin as the sudden rush of sugar causes the body to go into emergency. Then you will have a dip in blood sugar and your body feels that it is out of energy, you feel tired and restless because your blood glucose level is low and natural reaction when you feel that you are out of energy you will go for second round of food!
**How diabetes happens?
If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/
**So if you spike your insulin everyday slowly it will get less sensitive and need to produce more insulin to bring down the glucose in your blood stream. Eventually the system breaks down and you are unable to clear the glucose and you get your diabetes.
Latest news update from MusclePharm! They are working together with Arnold, the legend in bodybuilding to come out with a new series of products!
THE ARNOLD SERIES
These products will be mainly targeting the 4 fitness pillars, “performance, power, & strength, nutrient support and recovery”.
Here are the 8 items they created – For full article.
Iron Cre3 – a creatine product. Iron Cuts – a fat burner said to ” support healthy estrogen balance and cortisol levels.” Iron Dream – a sleep aid. Iron Pack – a multivitamin product that includes liver. Iron Pump – a creatine free formula based on the nitric oxide boosting action of arginine nitrate, Iron Whey – a 100% whey protein product. Iron Mass – a mixed protein, fats and carbohydrate formula.
Arnold has always been someone I look up to, I read his book, watch his video. Learn from how he trains in the video. This is seriously is going be he next big thing!
Arnold who is the most respected figure in bodybuilding put his name on the line, together with MusclePharm the athlete company who promises science and banned free substance on their entire product. This seems like the best combination to shock the whole supplement industry!
Other Mr Olympia who came out with their own series
I want to start the post by asking you to watch this video on how a normal tape can affect the movement of a cat. Animal cant lie if something affects them. – shared by www.rocktape.com.sg
What is Rocktape?
Rocktape is a natural-hybrid product and consists of 97% cotton, 3% nylon and uses no drugs. The adhesive is a hypo-allergenic acrylic based adhesive and contains no latex. When we manufacture Rocktape, we introduce a bias into the weave of the fabric so it stretches in one direction and not the other.
Rocktapes creates what we call a bio-mechanical lifting mechanism which lifts the skin away from the soft tissue. This allows blood to move into an injured area which accelerates healing and recovery. Rocktape is also great for correcting tracking issues in knees, shoulders or elbows. It can also be used to correct posture problems including those associated with pregnancy.
Rocktape gives a 180% elongation ( which means a 10 cm tape can be stretch to 18cm)
Tighter weave compared to other tapes
Longer lasting adhesive (personally I tried it on for 2 days and it still sticks nicely)
Method of taping which I learn from the course! (sharing for free!)
1. Muscle Injury/ Strain
taping the quads
every one paying attention!
a. First we must understand that if the muscle injury/strains/tear is too much rocktape will not work.
b. Applying the tape will helps to facilitate painfree movement, reduce swelling/bruising and help to sense body position if we are in a bad body posture.
c. 3 steps to tape!
i. Stretch the body part
ii. Stabilization tape (stretch tape 50%)
iii. Decompression tape (stretch tape 80%)
2. Swelling Reduction Taping
for more blood flow!
a. Good for Grade 3 muscle tear *application of rocktape on after 48 hours of RICE therapy (rest, ice, compression, elevate)
3. Body sense and Postural Control Taping
being tape by the doctor
a. Helps to place the body back into the right posture. The tape basically act as a reminder when you over stretch your muscle and you have to use your own muscle strength to pull back to the right position.
4. Power Taping
a. Helps with varies kind of sports to improve the power output, didn’t get to touch on this topic much this time round as they have a separate course for that! Would love to join that! www.rocktape.com.sg
Photo during the event!
free book and tape
Of course there are more usage for Rocktape like how to help with “shin splints” and “plantar fasciitis” attend their course to learn more!
For those who are interested to join the course you can always go to www.rocktape.com.sg or contact Arvin at 91903505.
For $250 you will get a Book, 1* rocktape 5cm * 5meter and you will be getting a certificate from rcoktape sg as well! Most importantly is the sports knowledge that you get! It is totally worth it i would highly recommend you to try!
I just ordered this awesome pre-workout online. Cant wait to get my hands on it!
Check out this post for my review on this #gamechanger
Finally MusclePharm Assault has arrived
The main difference in this new version is their Athlete Performance Blend – ArgiNitrate, Bcaa Nitrate, CreNitrate which is said to be more effective. Nitrate dilates the blood vessels so it will enhance and blood flow and helps with the distribution of the nutrients.
Next is their Purenergy –
Some information about purenergy
A sustained energy boost*
A reduction in the amount of caffeine needed in a formulation to produce tangible results*
The creation of a more moderated and gradual finish, preventing the “crash” experienced with caffeine products*
The optimization of natural appetite-suppressant properties*
Additional functional health benefits found in pTeroPure pterostilbene*
made up of 43% Caffeine and 57% pTeroPure
As you can see the chart i have gotten from ChromaDex shows a big difference between caffeine(bottom bar) and purenergy(top bar). As you can see caffeine started off with a higher amount of concentration but after the first hour the caffeine dips rapidly but purenergy is still on the rise. Purenergy peaks at the 2nd hour and starts to drop graudually.
MusclePharm do it differently from other competitors, as you can see here they even added in the pillow pak to abouse humidity and odor. Awesome!
quality of the powder
Drinking the Assault – Taste.
Great mixability, i prefer the taste of this version of Assault compared to the previous version.
In my opinion i can feel that the effect of this preworkout kicks in faster than the usual one that i took.
It doesn’t gives me the sudden spike in energy, i can feel focus thru out my workout.
Minimum crash afterworkout as well, but some how i feel that it suppresses my appetite as i feel full after a meal (which dont normally happen).
Took the product about 6 hours before bed time and i have no problem sleeping.
Overall i think that this is a new breakthrough for preworkout in the industry and it is worth a try. Thanks for reading!
MusclePharmT-shirtsuper soft poly-cotton tee is key for looking unrelenting in the gym and the streets. Made with the comfort and style only MusclePharm Sportswear can provide.
I am so happy that I am able to review this awesome T-Shirt by Musclepharm. First of all the design of the T-shirt really caught my eye, “BEAST MODE”, WEAK END HERE and many more!
The cotton is slightly stretchable; Material is not too thick suitable for Asian country like us in Singapore. Good to use for bodybuilding, running, cross fit or any kind of sports! It can also be worn when you are out as it is fashionable as well! Best of all It doesn’t stinks up after you a hard sweaty workout!
After a few wash the shape of the t-shirt still remains. Not much expanding of the t-shirt. *2 thumbs up!
9/10 flashy design, good quality material, doesn’t stinks up.
Fishermen Scuba is one of the oldest dive school around, they are very strict with their standard and always watch for safety. You can be sure that you are in good hands when you dive with fishermen team!
Located next to paya lebar mrt station. Take exit C once you arrive, less than 5 mins walk you will be able to reach them.
My second time diving with them, overall it was a pretty good experience.
Our Bus to Mercing
We left fishermen at about 8pm and arrived woodlands checkpoint at about 9pm, huge jam there and it took quite some time for us to go in. *take note they will ask each of the diver to pay $10 ringgit so we can keep our equipments and bag on the bus. They use this to clear the customs.
Dive Gear and my bag pack for me and my buddy
There will be one stop before reaching Mercing, so better go to the toilet at woodlands checkpoint or at the stop(petrol kiosk). We arrived at Mercing about 150am.
Took a 4 hours boat ride to arrive at Dayang, there is a aircon cabin below but i choose to sleep at the 2nd deck as i get motion sickness easily in air conditioned room.
Fishermen own the boat!
Check in to our room at Dayang, air conditioned room 2 king size bed for 4 person, the only bad thing was that there was no water heater for the shower. Electricity will be off for a certain time slot around 9-5pm.
Woke up at 730am to get prepared for our first dive! You wont have much time to sleep, try to sleep as much as possible on the boat and on the bus!
My Magic Pill
Pop a Zyrtec-D (you can get it at your guardian pharmacy.) This will help with my sinus as it dries up the mucus and helps me to equalize better during the dive. Take 1 tablet every morning 3 days before the dive then take 1 tablet every morning before the dive!
Here is the schedule for the Dives.
Depart Johor Bahru for Mersing
Arrive Mersing and depart for Pulau Dayang
Arrive Pulau Dayang and check in to Dayang Resort
Breakfast at Dayang Resort
Fouth Dive (Night Dive)
Check out of Dayang Resort and depart for Mersing
Arrive Mersing and depart for Johor Bahru
Arrive Johor Bahru
*You will only be allowed to do the night dive if you are certified.
As a Health and Fitness Blogger, the food is still quite clean to me, i ate like 10 eggs, quite a lot of chicken wings, satay and plenty of fruits in that 2 days! Even thou i told myself to junk as it is a holiday! Some how my mind doesn’t allow it, i guess i am just too used to the junk-less diet.
My first barefoot shoe, So far this shoe has been with me for quite some time already and i must say the quality of the shoe is really good.
i ran a 42km with it, quite a number of 10km and 20km as well for about 2 years and i am still using it now.
You may find it hard to put on in the beginning, as your toes are not that flexible yet. After a few times it will get better. I used this for Lifting, running even doing strongman training i am using this!
Overall I must say this shoe is really durable and easy to bring around any one who is interested to try barefoot running. Please give it a try!
I would really like to review more barefoot shoes in the future!
First photo was taken around last year march. I just started working at NutriFirst and I wanted to get a better body.
2 months later I bulk up to 72kg and subsequently i continued bulking to 74kg by eating like 3000 calories everyday with the help of pass gainers and a lot of food. I don’t really watch my diet but i try to avoid deep fried food, high sugar (canned drinks) or processed food (hotdog, MacDonald)
3rd photo was after the standard chartered marathon in 2012. That time i drop my weight all the way to 68 kg for the run. It was pretty easy for me to lose muscle weight, i stop eating high amount of calories and totally stop lifting weights for one month and I drop about 6kg. After the marathon i started doing my usual bulking but this time, i did not use a mass gainer as i am able get my calories from food alone. 4th photo is around MAY.
The last photo is the most recent one for 2 July 2013. Where i started my intermittent fasting.
Should you replace your meal with mass gainer or protein shake? The answer is no, you still need to get your vitamins and minerals from the food that you take in. Protein powder and mass gainer is a supplement it is suppose to be an addition to help with your diet and not to replace it! Same as meal replacement powder it will be good to use it on a 2 day on 1 day off basis and only use it to replace your dinner.
BPI – Pump HD blue ice lemonade. So far the best tasting Pre workout I have taken. Very mixable. Sweet taste follow by a sour after taste. Definitely a very strong Pre workout. This one is slightly different from the rest of the BPI Pre Workout as it contains some Leucine some electrolyte something different from rush and 1mr. I tried sipping thru the workout, the focus was great but I think the caffeine content is a little too strong. For those who never try Pre workout before might want to consider using half a scoop. Per serving contains 11g of powder. Overall awesome Pre must try!
Bring your container to NutriFirst and ask me for a free serving if you want!