Sports, Health & Wellness

last SG · 2013-09-23T13:35:11+00:00

dedicated thread to share tips and experiences on leading a healthy lifestyle or working out to get tt toned body

FireIce SG

Don't have the time or money to join a gym? That's okay, because exercising outdoors is the new big thing. Fitness coach Thétis Guimbioko has come up with five easy exercises you can do using what's around you.

On the ground
Squats are a great way to strengthen your thighs and buttocks. Start in a standing position, with shoulders broad and back straight, feet at waist width and toes aiming slightly towards the outside. With your body weight on your heels, bend your knees and lower your body, making sure your knees do not pass your toes, until your legs form a 90-degree angle. Do five sets of 10 reps with a 30-second rest in between.

On a chair
This exercise is normally done standing up, but starting in a seated position is an alternative for beginners. While sitting in a chair, the goal is to work the oblique abdominal muscles. Place your hands behind your head and keep your knees at a 90-degree angle. Rotate your upper body to the left and then return to the middle before rotating to the right. Continue these rotations, at a comfortable rhythm for you, for three to five minutes. Inhale on one side and exhale on the other. This is an ideal exercise to slim the waist.

On a bench
The starting position for this exercise will have your hands holding the bench behind you and supporting your body, straight and extended, at a 45-degree angle to the ground. Basically this is a mix of a reverse pushup and a dip. You'll want to lower your body until you touch the bench and then push yourself back up. There's no better way to strengthen the muscles on the back of your arm. Do five sets of 20 reps with a 30-second break in between.

Against a fence
If pushups are too difficult for you, this exercise using a fence is a great alternative. Lean into the fence at a 45-degree angle, in basic pushup position. Make sure your hands are holding the fence at shoulder height and then lower yourself until your chest touches it. Exhale on the way down and then inhale as you push yourself back up. Take care to keep your body straight throughout. Do five sets of 20 reps with a 30-second rest in between. Perfect for working the shoulders and arms.

In a stairwell
One of the best cardio exercises you can easily do is climbing stairs. Quick bursts up a set of stairs will burn calories and tone your buttocks, thighs and calves. Find a staircase that's not too long and, keeping your body as upright as possible, race up and then turn around and come back down. Do five sets of five with a break in between sets that lasts as long as the activity itself.

source

FireIce SG

If you’re having trouble getting that full night of restful sleep these handy tips could really help!

SOURCE

Exercise is a great way to make sure that you fall asleep more quickly and sleep soundly. But make sure you finish your workout at least three hours before bed — otherwise, you may have a tough time falling asleep due to the hormones secreted during exercise, which can make you feel wide awake.

Levels of your hunger hormone need to be high in order for you to sleep deeply, and carbohydrates will lower it, which affect the quality of your sleep. As long as you cut off carbs two hours before bedtime, you should be fine.

When it comes to your mattress, it doesn’t matter if it’s firm, soft, or somewhere in between — just make sure it’s the most comfortable one for you and your body.

According to research conducted by sleep experts, a cool room is the most conducive to deep sleep. Since your body’s temperature naturally drops while you’re asleep, a room that’s too hot will interfere with this natural cycle and make you a restless sleeper.

Make sure to turn off your computer and phone before it’s time to get ready for bed — the glow they emit can disrupt the depth and quality of your sleep.

Even if you can fall asleep in an environment that’s not dark and quiet, the quality of your sleep can be compromised by a noisy, light-filled sleep environment and you won’t wake up feeling as well-rested and refreshed as you should.

If you don’t feel tired, don’t force yourself to get into bed in hopes that it will make you sleepy — you’ll end up tossing and turning in frustration. Speed the process along by engaging in a relaxing activity like reading, taking a bath, meditating or journaling. Once you’re drowsy, hit the sack and enjoy some deep, restful shut-eye.

theberry

Codylee0152 SG

Are these exercises good for scoliosis?

FireIce SG

How to Eat Foods That Burn Belly Fat

FireIce SG

7 Benefit Of Heavy Resistance Training

FireIce SG

First of all, can you make your own metabolism better? Science says yes, but don’t forget that people over the age of 40 will have their metabolisms slow down naturally, continuing to slow down as they age. Also, men burn more calories than women do, which is also a natural thing, but in most cases, your metabolism is something you inherit. But you can surely improve it, with the following exercises:

Before you start, you’ll need an exercise mat and two sets of dumbbells, where one pair should be lighter than the other. Do two sets of each exercise mentioned below. One day, use the heavier weights for 10 reps every set, and the next, do 14 reps per set with the lighter dumbbells.

Pendulum kickback. It tones your triceps and thighs. While you’re holding a dumbbell in each hand, stand with your right leg in front of you, a few centimeters above the floor, your foot flexed, and elbows bent in a 90 degree angle. Swing your right leg behind you, and straighten your arms. Return in the previous position to end a single rep.

Crouch and pull – tones your shoulders, arms, and your thighs. Stand with your feet apart and sit back into a half squat. Holding a weight in each hand, hinge forward from your hips with your arms below the shoulders. While keeping your lower body still, rotate your torso to a side and pull dumbbell toward chest, with the elbow pointing up.

Squat curls tone your biceps and thighs. Hold a dumbbell in one of your hands at side, cross your right ankle over the right thigh, bend your right knee and hips, sitting back as you raise the weight to the right shoulder. After finishing a set, switch sides.

FireIce SG

MIAMI (AFP) - A healthy food for one person may lead another to gain weight, according to a study out on Thursday (Nov 19) that suggests a one-size-fits-all approach to dieting is fundamentally wrong.

For instance, one woman in the study repeatedly experienced a spike in blood sugar after eating tomatoes, which would generally be considered a low-fat, nutritious food.

The findings are based a study of 800 people in Israel, and are published in the journal Cell Press.

"The first very big surprise and striking finding that we had was the very vast variability we saw in people's response to identical meals," said researcher Eran Segal of the Weizmann Institute of Science in Israel.

Participants wore blood sugar monitors that took measurements every five minutes for an entire week.

They also provided stool samples so that their gut microbiome could be analyzed, and kept a careful log of everything they consumed.

None of the participants had diabetes, but some were obese and had a condition known as pre-diabetes.

Researchers were stunned to see the difference in people's metabolic responses to the exact same foods.

For instance, some people's blood sugar rose higher after eating sushi than it did after eating ice cream.

And for one middle-aged woman, the act of eating tomatoes - which she thought were part of a healthy diet - actually caused her blood sugar to rise significantly.

"There are profound differences between individuals - in some cases, individuals have opposite responses to one another - and this is really a big hole in the literature," said Mr Segal.

High blood sugar is dangerous because it can lead to diabetes, obesity, heart problems and other complications, including eye, kidney and nerve disease.

Many diets aim to keep blood sugar low by incorporating fruits, vegetables and complex carbohydrates like brown rice and whole grains, while avoiding refined sugars and goods made with white flour.

But those recommendations don't work for everyone, and often, overweight people are blamed for eating too much or not sticking to a healthy lifestyle.

Co-author Eran Elinav said the study "really enlightened us on how inaccurate we all were about one of the most basic concepts of our existence, which is what we eat and how we integrate nutrition into our daily life".

Instead of urging people to eat low-fat diets, a more personalised approach - one that puts an individual at the centre of the plan, rather than the diet - could be useful to help people control high blood sugar and improve their health, he said.

The researchers also used their findings to forge an algorithm that could predict how different people would react to certain foods, based on a host of personal characteristics and their gut microbes.

Mr Segal said he and colleagues are now working on a system that could bring better nutritional analysis to the individual consumer.

The process would involve mailing stool samples for analysis of the bacteria in the digestive system, because researchers found that specific microbes correlated with blood sugar levels after eating.

The microbiome is the community of trillions of bacteria living inside the human body, wielding a powerful but poorly understood effect on human health.

Last month, a group of 48 scientists from 50 US institutions called for more ambitious research into these tiny microorganisms, as part of a 10-year effort known as the Unified Microbiome Initiative Consortium that would uncover the role of individual microbes - which include fungi, bacteria, viruses, algae and more - and how they communicate with each other, their hosts, and their environment.

According to Minisha Sood, director of inpatient diabetes at Lenox Hill Hospital in New York City, the Israeli study "highlights the importance of individualised nutrition - dietary advice should vary from person to person and should be tailored to meet the needs of a given individual based on their reactions to different foods.

"What remains to be deciphered is exactly how to tailor personalized nutrition therapy," added Sood, who was not involved in the study.

"Should it be based, at least in part, on an individual's microbiome or gut flora?" Ms Rebecca Blake, senior director of Clinical Nutrition at Mount Sinai Beth Israel, said the role of the gut microflora contributing to obesity and metabolism "is certainly an evolving discipline within the field of nutrition science." "However, we need to consider whether this is the chicken or the egg - does our diet affect our gut microbiota and our obesity, or is the microbiota somehow causal when it comes to weight status?" added Ms Blake, who not involved in the study either.

"We still need a lot more research to figure out the nature of these connections."

FireIce SG

Mark Langowski, celebrity trainer and author of the upcoming Eat This, Not That! for Abs book, shares his top foods for achieving a flat stomach.

Many people think you build six-pack abs by doing countless sit-ups and starving yourself. I am here to tell you that is not the case. Take it from me; I only workout three hours a week and never, ever starve myself. Below are my 15 favorite foods that keep my muscles fueled, stomach full and wouldn't dare cover up my abs! To get the ultimate six-pack in six weeks—and a flat belly for life!—pre-order the upcoming Eat This, Not That! for Abs book!

Not only is fish packed with healthy fat, but it is also carb-free and packed with protein.

The yolks often get bad press, but the yolks provide healthy fat that is needed for brain development! These keep me full and are a great pair with my next favorite food for abs; oats!

The steel cut oats provide your body with the energy it needs to make it through those tough workouts and digests nice and slow into your bloodstream, so you don't get a spike and crash!

I love this snack because it is portable and satisfies my hunger when I’m on the road. The healthy fat, protein, and zero carbs make this one of my favorite snacks; don't forget about the fiber as well!

So many ways to enjoy this delicious green. Throw it in your morning smoothie, sauté it, or have it in a salad. Either way, you are getting an alphabet full of vitamins and an excellent source of fiber.

Black, white, red; whatever your choice is, make sure you keep these in your diet. These slow digesting carbs will provide you with energy for your day and also give you a great dose of fiber and protein! So complex!

If you are on the road like I am, you need go-to snacks that are portable and multifaceted. With edamame, you get a huge dose of fiber, protein, and minimal carbohydrates.

PLUS: Find out the 9 Best Carbs for Weight Loss!

Magnesium, Zinc, and Omega-3's! Don't throw these out next Halloween! Make sure you bake them and throw some sea salt on them and enjoy!! These are also great to throw into a trail mix!

Become friends with olive oil. You will be using it to cook almost everything with! This healthy fat will help keep your joints lubricated and brain healthy!

This grain is one of my favorite foods to accompany a piece of fish with veggies. You don't need much to fill you up and you can also prepare it in the morning with your eggs. Fiber, good carbs, and protein make this a must-have if you want to stay energized and see your abs.

Lets face it, in a perfect world, we would get all of our protein from natural food sources—but it's hard. Select a powder that fits your dietary needs and stomach tolerance. I choose vegan protein powder, but one option that is great for getting your muscles to recover quickly is whey protein. Casein is also good for bedtime cravings as it will slowly digest while you sleep, steadily fueling your muscles.

It has the healthy fat that’s great for hair, skin and nails...and tastes delicious! Try it with eggs, in your salad or next to your salmon for dinner.

Strawberries, blackberries, raspberries, blueberries. All of these fruits have a ton of antioxidants, are low in carbs, and high in fiber. Throw them in your morning smoothie!

Packed with so many vitamins and has more fiber than regular rice. Did I mention it is delicious.

These will be your new best friend. These low glycemic index carbs will keep your muscles full for your grueling workouts and also provide you a huge dose of vitamins!!

FireIce SG

The human body is quite the scientific marvel, not only in how it functions but also in how it is continuously working to heal itself.

By paying attention and observing your body, you will notice that your body has a very impressive self-protection mechanism. And while we've taken great strides in science and technology, there's still much to be learned about human bodies.

Our bodies are constantly sending us signals as to what is going on within them - much like when you're driving a car and the 'low petrol' or 'check engine' sign comes on - our bodies have a certain way of communicating to us that there's a problem that needs fixing.

However, most of the time we're either not paying attention to these indicators or we don't know that they're signs that the body is asking for help.

So, here are 6 common tell-tale signs that you should really hit up your doctor for a check-up:

1. Change in your bowel movement
In a perfectly healthy state, your bowels should be releasing alongside every meal, removing unwanted toxins and making room for new dietary nutrition. When we don't poop regularly our bodies are more inclined to let toxins seep through the lining of our bowels causing it to enter the bloodstream -where it does not belong and can wreak a lot of havoc.

In addition to taking note of how often you go to the bathroom daily, identify if there is any major change in the colour, smell and/or shape. Also consider if your food choices are affecting your poo pattern.

2. Chest pain like 'an elephant sitting on the chest'
Pain in the chest is the classic symptom of a heart attack. Heart related chest pain is often centred under the breastbone, and a little left of centre, and it is a very uncomfortable sensation of pressure, squeezing, and feels like an 'elephant' sitting on your chest.

If the sensation is short and temporary, then you might have suffered an angina (reduced blood flow to the heart muscle).

If so, then you better make it your priority to get a heart check-up as that can be an early sign of a more serious heart problem.

However if the symptoms are getting severe, going on for more than 10 minutes, and accompanied by pain in arms, jaw, and shortness of breath, stay calm, get help and have someone take you to the nearest hospital.

3. You sleep a lot but remain tired
By 'tired' we mean exhaustion - characterised by continuous yawning, with no energy to even maintain a conversation or to be social. Since you seem to be able to sleep a lot, then sleep isn't the problem.

It could however mean that there is an internal problem such as your thyroid function, low iron or even an issue with the brain, so it is definitely time to get a full body check.
You might want to nip this in the bud before you find yourself exhausted without knowing why and relying on an endless cycle of coffee and redbull just to get you through the day.

4. Numbing Lower Back Pain
An aching back that also feels numb or pain that starts in the buttocks and extends down the back of your legs (sciatica) may be signs of a herniated (slipped) disk.
This occurs when a portion of a spinal disk ruptures and presses on the nerve.

While this might not seem like an issue at first, it can get worse and affect the mobility of your life. A physical exam by your doctor can usually diagnose the problem.

Non-surgical treatments such as rest, painkillers, and simple core strengthening exercises will relieve symptoms in more than 90 per cent of patients, but if the pain continues, you may need surgery to remove the disk.

5. Itchy breast - one of the warning signs of breast cancer
This symptom that primarily associated with inflammatory breast cancer, is often missed. You'd be surprised at how many women with inflammatory breast cancer spend months visiting the dermatologist, only to be sent home with creams and medications for a rash.

What you need to watch out for is a feeling of extreme itchiness which makes you feel like you absolutely have to scratch.

Except scratching doesn't help, and neither do the ointments that typically relieve itchiness. Your breast may also feel irritated, or the skin may be scaly or dimpled like cellulite.

If the skin of your breast looks odd or your breasts feel different, see your doctor right away.
Except scratching doesn't help, and neither do the ointments that typically relieve itchiness. Your breast may also feel irritated, or the skin may be scaly or dimpled like cellulite.

6. Nagging cough or hoarseness that won't go away
If you find yourself coughing long after you've cleared that cold (or if you never had one in the first place), there could be other, sneakier causes at work: post nasal drips, allergies, asthma, heartburn, chronic bronchitis, or even a serious condition like lung cancer. Get a check-up and screen of your lungs in order to get ahead of what might be a serious problem.

source

chrissngg SG

FireIce SG

It sounds like a chore to embark on a healthy lifestyle but it really isn't that hard. Start with these baby steps and you'll be on your way to a healthier you. It's as simple as A-B-C!

easy health fitness changes to improve your life fitness singapore DECOR

DRINK UP!
About two-thirds of our body is made up of water and it's important to keep ourselves hydrated, especially in a hot climate like ours. Water has some pretty amazing health benefits – it energises your muscles, helps you maintain normal bowel function and hydrates your skin. And it helps with weight loss too, as it indirectly curbs your appetite. Drink a glass of water before you have a meal and there's a high chance you'll feel full faster.

ENJOY SUN-DAYS
Even though the heat in Singapore is unbearable most days you should soak up the sun and get some vitamin D, which is essential for healthy bones. Vitamin D helps your body to absorb calcium so you can't do without it. While overexposure to the sun can lead to problems like skin cancer, short bursts of about 10-15 minutes a day is considered safe. And remember that using sunscreen will not soak up any vitamin D so go without it for a bit.

GET MOVING
You don't even have to join a gym, just make sure you move around more. Take long walks – brisk ones are best – when you have the time and don't be sedentary for too long. In the office, walk away from your desk for a few minutes every half an hour or so if you can. It also helps to reduces stiffness in your muscles and joints, which makes you more relaxed.

EAT HEALTHY
There's no need to try any fancy diets, all you need to do is eat more fruits and vegetables. They are bursting with nutrition, are low in calories and high in fibre. And, best of all, they are good to go in any form – fresh, frozen, canned or dried – as long as there are no preservatives or other ingredients added. So snack on some fruit in the office instead of that chocolate bar and you're already on the first step to a healthier you.

DON’T STRESS
Whether it's that ridiculous deadline from your boss or the constantly annoying posts by your Facebook friends, the key thing to remember here is – don't sweat the small stuff. Stress can lead to health problems such as headaches, high blood pressure, depression and heart disease. So the next time you feel overwhelmed, take a deep breath, keep your problems in perspective and focus on the now. The healthier you will thank you for this.

FireIce SG

LoveBR SG

cancer cure

Brown rice is also called as “hulled” or “unmilled” rice is a whole grain rice. It is the “unrefined” version of white rice. Brown rice and white rice have similar amounts of calories and carbohydrates, but the main differences between them is in its processing and nutritional content. Brown rice is produced just by removing only the outer layer of the grain, which contains several vitamins, minerals, iron, zinc and magnesium. Long grain brown rice contains 84 mg of magnesium. It’s very fast in cooking and also easier to digest as it is much lighter in the stomach. Brown rice is heavy in filling but low in calories.

Nutritional Benefits
Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis. One cup of brown rice provides 80% of our daily manganese requirements. It contains manganese, which will help the body synthesize fats. Manganese also benefits nervous and reproductive systems. Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer.

Health Benefits
1. Brown rice when taken regularly is perfect diet for reducing weight.2. Brown rice will slowly releases sugars, so it is much recommended for diabetes.
3. Due to high in fiber, Brown rice fights cardiovascular diseases and keeps heart healthy.
4. Brown rice is an excellent source of soluble fibre, which helps to lower levels of bad cholesterol in the blood.
5. Brown rice will help to maintaining a healthy nervous system.
6. Brown rice lowers the risk of gallstones in women.
7. Calcium and Vitamin D that is present in Brown rice aids in improving bone health.
8. Brown health also improves the skin health and makes it soft and smooth.
9. Brown rice good for nervous and reproduction system.
10. Brown rice is also good for liver and other internal organs.

Cooked Brown Rice

Brown rice combats Cancer
According to the Philippine Rice Research Institute (PhilRice) and The Nueva Ecija Medical Society said that Brown rice also combats cancer. Based on a study, pigmented rice that is brown rice has antioxidants and phytonutrients that can prevent cancer. Diet should be taken carefully when treating cancer. Oxygen content should be increased inoder to fight with cancer cells and increase pH balance in the body. Cancer cells have 28 times more insulin receptors than normal cells. Brown rice has best qualities and nutrients, which will fight against cancer cells.Brown rice contains Zinc, which helps battle both breast and prostate cancer.

The grains also contains Selenium, that prevents and fights breast, prostate, lung and colorectal cancer. A high fiber diet is recommended for all cancer bodies. It also lowers blood levels of estradiol. In a new study out of Loma Linda University in California has concluded that eating brown rice at least once a week is linked with a 40% reduction in risk of developing potentially cancerous colon polyps. If the colon cancer is detected at the early stage, the polyps can be removed before they become cancerous. This can be easily done by intake of Brown rice regularly. Diets rich in vegetables and high-fiber grains such as brown rice, should be given to lower colon cancer risk. To minimize colon cancer risk, doctors recommend eating at least 25 grams of fiber a day through a diet that includes plenty of fresh fruits, vegetables and brown rice.

Research
Researchers from Japan’s University of Tokushima Graduate School of Health Biosciences have proven what natural health proponents have been suggesting for decades: Brown rice is superior to white rice, not only nutritionally, but for glucose metabolism and for the prevention of metabolic syndrome. A recent study from Loma Linda University in California spells out the advice pretty simply eat legumes and brown rice to cure certain cancers. Eating legumes at least three times a week and eating brown rice at least once a week have been shown to reduce the risk of colon polyps by 33 percent and 40 percent, respectively.

White Rice

Brown rice vs White rice
The main differences between the two forms of rice is in its processing and nutritional content. White rice contains 2 mg of sodium but brown rice contains 10 mg. The potassium content in brown is very high when compared to white rice. Brown rice contains 4g of dietary fiber. A cup of brown unpolished rice contains 88 per cent of manganese, 27.3 per cent of selenium, 20.9 per cent of magnesium, 18.7 per cent of tryptophan and only 12 per cent calories. The conversion of rice from brown to white destroys about 60 per cent of iron, 80 per cent of vitamin B1, 67 per cent of vitamin B3, 90 per cent of vitamin B6, 60 per cent of iron and almost half the phosphorous, manganese and dietary fibre naturally present in the rice.

FireIce SG

This article was originally on GET.com at: Protein Powder And Health Supplements: 7 Online Stores You May Like

The demand for protein powder and health supplements in Singapore continues to rise as the population here becomes more fitness-conscious. Take a walk around the CBD and you'll see dozens of active people running around the scenic Marina Bay area or walking briskly to the gym for their after-work workout. Most of the time these health supplements do not come cheap, especially if they are not readily available in Singapore and have to be imported.

Instead of going to physical stores to get your health supplements, you can save time and even money by buying them online. Here, GET.com lists 7 online stores for protein powder and health supplements that people in Singapore may like.

7 Online Stores For Protein Powder And Health Supplements

1. FitLion

Image source: FitLion

FitLion has a huge following because it has a comprehensive list of protein brands. Popular protein powder brands such as Optimum Nutrition, Dymatize and Muscletech are all available from FitLion.

There’s also free delivery for orders over $120, which isn't too difficult to hit if you consume protein powders regularly. If not, it's always easy to rope in your gym friends as well.

Delivery

Free with minimum spend of $120.

Website

sg.fitlion.com

2. iHerb

Image source: iHerb

iHerb is quite a household name here with people who frequently buy supplements.

The appeal of iHerb is goes beyond the fitness community; you can even find general health supplements such as multivitamins, probiotics, health food and products for baby on the site!

It seriously has a boggling amount of products featured and has garnered quite a few great reviews online. Although it is based in the US, supplement prices are considered cheaper than what you find in Singapore.

A great feature it has is the review section, which I find is quite helpful especially if you are trying out a new product for the first time.

Delivery

Free or “super-discounted” shipping with minimum spend of $40.

Website

sg.iherb.com

3. NutriFirst

Image source: NutriFirst

NutriFirst has been around for a long time; since its incorporation here in 2008, the company has been providing fitness supplements at affordable prices to customers and athletes.

Products they offer include not just fitness supplements but also health supplements, fitness equipment and apparel.

One helpful feature on the site is to be able to browse its huge array of products via categories to help you save time.

Delivery

Free with minimum spend of $100 or $5 for spend of $31-$99 and $10 for purchase under $30. You can also choose to pick your order up at their shop at 9 Kaki Bukit Road 2, #02-23 Singapore 417842.

Website

nutrifirst.net

4. The Supplement Warehouse

Image source: The Supplement Warehouse

The Supplement Warehouse is another familiar name in the fitness supplement industry in Singapore.

Having been established since 2003, it currently has 3 physical stores as well where you will be able to browse its wide range of products.

Delivery

Free delivery with minimum spend of $80 and there will be a delivery charge of $5.00 if the order is below $80.00. You can also choose to pick up your goods or shop at their 3 outlets.

Website

tsw.com.sg

5. GymShack

Image source: GymShack

GymShack is the site for those who are obsessed with their protein intake. Other than letting you filter out your supplement needs by types, it also allows you to filter out your protein needs by your fitness goals!

Choose from the options of whey protein, isolates, casein, protein blends, specialty protein as well as protein bars, you no longer need to go through the long lists of proteins and read through the fine print to find the best suited to your needs.

GymShack is also one of the few sites that rewards you for your loyalty – every $1 spent earns you 10 points, after which you can use them to redeem cash discounts! What's more, you get a free shaker bottle with every order above $100.

Delivery

Free delivery with minimum spend of $100 and get a free shaker bottle as well.

Website

sg.gymshack.com

6. Nutrition Depot

Image source: Nutrition Depot Singapore

Nutrition Depot recently opened its first retail outlet in Singapore but according to their website, they are Asia's number 1 supplement distributor, with a presence focusing on Southeast Asian nations.

It has established a distribution chain in countries like China, Myanmar, Indonesia, Thailand, Malaysia and Laos.

While the range of protein powder brands provided is a bit limited compared to their competitors, they have been actively rolling out promotions since they opened their shop earlier this year.

Their retail shop is also located in the central area at Raffles Place MRT, making it an easy stop for busy executives to buy their protein needs!

Delivery

Free delivery with minimum spend of $120 and $7 delivery charge for orders below $120.

Website

nutritiondepot.com.sg

7. The Fitness Grocer

Image source: The Fitness Grocer

The Fitness Grocer is made for those who care about their overall nutrition and want to supplement it with functional food rather than just chugging protein.

Think protein chips, delicious protein bars, “muscle brownies”, high protein pancake mix and powdered peanut butter rather than just protein powder.

Personally, I felt that the products are more catered to those who want to substitute their current snacks with something a little healthier and higher in protein rather than go hardcore on the protein shakes.

It also caters to those looking for more creative ways to consume more protein – protein pancakes, anyone?

Delivery

Free delivery with minimum spend of $75 and $7 delivery charge for orders below $40.

Website

thefitnessgrocer.com

FireIce SG

7 Daily Moves: The fitness app made in Singapore

She created an app at the age of 44.

And now, 7 Daily Moves, a fitness app created by Ms Sonam Mehra in October last year, has over 23,000 downloads.

Of this, 4,500 downloads are from Singapore.

The app provides users with workouts, along with verbal instructions and an animated character showing each move.

She spent about $100,000 of her own savings to create the app.

When The New Paper spoke to Ms Mehra, her youthful looks and energetic demeanour clearly showed her passion for fitness.

A late starter to fitness, she became serious about it when she turned 30 and was diagnosed with hypothyroid - a condition which causes the body's metabolism to decrease greatly.

Recalled the mother of two children: "I became so fat. My energy levels were really low. How do I fix myself?"

That spurred her to become a personal trainer and then a fitness entrepreneur, a career switch from her previous job in the advertising industry.

She has since started two companies - Fitness 365, which focuses on personal training, and Small Spoon Pte Ltd, which creates health apps such as 7 Daily Moves.

The idea for the app came in February last year when Ms Mehra, a Singapore permanent resident, noticed that her phone was filled with workout plans for her clients.

App for all

She thought: "If I could do this for a hundred clients, what would it take to drive results for a million people?"

The app has been designed with everybody in mind - from people who have never stepped into a gym, to fitness gurus.

She said: "Some of my clients get intimidated by buff guys in the gym. They'll feel embarrassed to be working out."

Keeping that in mind, she thought that a cute animated character struggling to perform exercises would have a greater mass appeal.

And it has.

After she posted gifs of this animated character on the 7 Daily Moves Facebook page last November, they went viral.

These gifs were even featured on the ABC News Network online news portal on Dec 13.

The app, which is available on both Android and iOS devices, currently offers 13 free workouts, with more available for purchase.

Each series of workouts can be bought for US$1.99 ( S$2.67) or US$2.79 depending on the level of difficulty of the workout.

Ms Mehra worked with India-based company Solute Technolabs, and a motion graphic designer from Denmark to bring 7 Daily Moves to life.

App user Sornamathi Ravishankar posted on the 7 Daily Moves Facebook page that the apps helped him "feel very refreshed".

7 Daily Moves will launch new workouts for mothers and couples in early May.

Ms Mehra is also working on Small Spoon Pte Ltd's second app, What's My Meal, a subscription-based nutrition app where users can get personalised meal plans by nutritionists.

It is expected to be launched by the third quarter of the year.

TNP

FireIce SG

It’s no secret that physical activity has an impact on our brain first, and on our body second. You can experience an increase in intelligence and self-esteem, and some exercises may well substitute antidepressants.

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