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Blog Overview
01 Dec 2021
10 Reasons To Work Out In The Morning
From better skin to deeper sleep, starting your day with a good exercise session has many positive effects on your health.
Blog Overview
12 Apr 2021
Benefits of Taking Regular Breaks While Working From Home
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
Blog Overview
05 Apr 2021
4 Ideas of Staying Connected While Working Remotely
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
Blog Overview
01 Jan 2021
Make 2021 YOUR Year
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
Blog Overview
16 Nov 2020
Data Suggests Exercising In A Gym Can Be Safe
Around the world, there is growing evidence that gyms and fitness clubs can be safe places to be in amidst the Covid-19 pandemic.
Blog Overview
09 Oct 2020
The Other Signs of Breast Cancer You Need To Look Out For
Lumps are not the only symptoms to be aware of during your monthly breast self-examination, it’s important to check for these other tell-tale signs too.
Blog Overview
16 Jun 2020
5 Ways to Get Back To The Gym in “The New Normal”
Incorporating these methods when working out at the gym can help you get comfortable with “the new normal” gym etiquette, as you make the necessary adjustments to life after CMCO smoothly.
Blog Overview
17 Sep 2019
Leaky Gut - What Is It
A healthy gut denotes a healthy you! If your gut is unhealthy, you become prone to various diseases which drag you to sickness. Leaky gut is one of the most annoying diseases of the gut.
Blog Overview
02 Jul 2019
Should You Exercise When You Are Sick
When you are feeling out of the blue, should you continue your exercise or sit this one out to rest and relax? You have been very regular and particular about your exercise routine but now suddenly you develop fever or some other illness. What should you do? Should you skip your treadmill or that yoga class for an afternoon nap?
Blog Overview
16 Jul 2019
Headache Types: What Does Your Pain Mean?
Headaches are one of the commonest medical ailments which are experienced by most people at some point in their life. Headaches occur regardless of age, race, gender etc. As per the WHO report, almost half the adults worldwide experience a headache every year.
Blog Overview
23 Jul 2019
4 Sneaky Signs of Stress
Every individual is affected by stress at some point of time in life. What exactly is stress? Stress is your body’s and brain’s response to any stimulus lie exercise, work, school, life changes, trauma, etc. Stress can take a huge toll on your health and hence it is necessary to deal with minor and major stressful events of your life.
Blog Overview
16 May 2019
8 Things About Cardio Training That Will Lead To Happiness
How to live long and prosper
Blog Overview
13 May 2019
Cellulite and Its Causes
What do you know about cellulite?
Blog Overview
10 May 2019
Sore Neck? Here’s what to do.
Sore neck or neck pain is the one felt from the base of the skull that radiates to the upper part of the back and extends sideways to the shoulder region.
Blog Overview
24 Feb 2019
7 ways to get back into your workout after a break
It’s tough, but it can be done and will make you better
Blog Overview
31 Jan 2019
5 simple habits to stay healthy this festive season
How to simply carry on with the workout routine and healthy diet plan
gym etiquette_tile
27 Jan 2019
It’s all about good etiquette:
Play nice with everyone. Good etiquette takes you places.
Blog Overview
01 Dec 2021
What You Eat Determines How You Sleep, and Vice-Versa
Nutrition as the key to health is a well-known fact but did you know that it also has a direct link to the quality of your slumber?
Blog Overview
01 Nov 2021
The Best Foods To Refuel With After A HIIT Workout
Eat these to help your body replenish energy and rebuild muscles
Blog Overview
01 Oct 2021
How To Manage Your Daily Calories In 4 Easy Steps
How much calories should you consume per meal? We’ll show you.
Blog Overview
01 Sep 2021
7 Signs Of A Weak Immune System And How To Improve It
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
Blog Overview
06 Sep 2021
The Non-Diet Diet: What You Need To Know About Volumetrics Eating
A long-term approach to weight loss that lets you eat more and fill up on nutrient-dense foods while keeping calories low.
Blog Overview
03 Aug 2021
A 7-day plan to strengthen the immune system
Small improvements to your daily routine, meal plans and fitness aims can add up to big results.
Blog Overview
12 Jul 2021
What to eat after your Covid-19 vaccine
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
Blog Overview
24 May 2021
Top 8 foods That Will Give You An Energy Boost
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
Blog Overview
08 Mar 2021
Foods That Fuel Your Brain
What if you could eat your way to better cognitive function? Enter the MIND diet. In a study, participants slowed their rate of cognitive decline by 7.5 years through the MIND diet, a combination of Mediterranean and DASH (Diet Intervention for Neurodegenerative Delay), that nourishes and protects the brain.
Blog Overview
07 Feb 2021
Don’t Diet, Eat Right
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
Blog Overview
05 Oct 2020
Look Out For These Inflammatory Food That Can Damage Your Body
Inflammation can lead your immune system astray. Do yourself a favour and watch your intake of these foods.
Blog Overview
01 Jun 2020
5 Foods to Rejuvenate Your Body For “The New Normal”
Several food trends have emerged over the past few months on social media as most countries remain on lockdown due to COVID-19. These include Dalgona coffee, sourdough bread and frying pan pizza.
Blog Overview
08 Feb 2020
Eat Healthy as a Couple this Valentine’s Day
Valentine’s Day is an occasion that is dedicated to celebrate love. It is a day for couples to show extra appreciation for one another beyond regular courtship or matrimony. Through this show of love, couples are inclined to indulge in delectable appetisers, entrées and desserts during a special meal together. Here are a few easy-to-prepare meal options that are healthy and cost-effective, enabling you to spend more on a special gift for your partner instead.
Top 5 Nutritional Resolutions For The New Year
10 Jan 2020
Top 5 Nutritional Resolutions for the New Year
We all have new year fitness resolutions. Most of us tend to derail from them by the time February arrives as they are hardly weaved into everyday activities such as food consumption. Here are 5 effective diet resolutions that you can incorporate for the new year to achieve your fitness goals and optimum nutritional intake.
Blog Overview
16 Dec 2019
Nutritional Benefits of Festive Foods
The festive season usually presents a wide spread of traditional foods. This could cause us to falter from our health and fitness regime. But not everything during the occasion is detrimental to your health. Here are the nutritional benefits of some common festive foods which can be beneficial for your body.
Blog Overview
12 Nov 2019
Guilt-free Foods to Try this Rainy Season
When it comes to food and fulfilling a particular craving, Malaysians are resolute. There may be changes in our palettes and cravings due to the change in temperature presented by the rainy season which is currently upon us. Here are a few guilt-free comfort foods that you can indulge in during the rainy season while staying on track with your fitness goals.
Blog Overview
11 Oct 2019
Food Safety for Cancer Patients
Food safety is essential for everyone, but it is especially important if you are suffering from cancer. Preparation and storage will vary across the type of cancer you bear, its treatment and your immune system’s ability to fight off bacteria and other viruses present in food. Therefore, performing all the right steps can protect your body from foodborne illnesses. The rule of thumb is to have a diet rich in vegetables, fruits, whole grains, pulses, beans, lean meat and low-fat dairy to preserve your body’s strength and immune system throughout your demanding cancer treatment. If you have those items checked, here’s all you need to know about food safety.
Blog Overview
28 Sep 2019
What Is Your Indigestion Trying To Tell You?
You know that uneasy feeling when your stomach feels all queasy and churned? A very normal looking day can turn upside down due to an upset stomach. Despite knowing that feeling, you are unable to do anything about it. While you may not easily know what your stomach is trying to tell you, here are a few symptoms that may help you understand your upset stomach better.
Blog Overview
28 Sep 2019
Are You Using The Right Cooking Oils?
If you prefer cooking at home, you have definitely given some thought to what kind of oil would best suit you and your family. Whether you want to fry, sauté, or just drizzle, research proves that some oils are healthier than others and using the right oils for different types of cooking can benefit your health in more ways than one.
Blog Overview
24 Sep 2019
5 Mistakes You’re Making That Sabotage Your Fat Loss Efforts
We’re all on the same journey - one that leads to a healthier lifestyle. Gym workouts, cardio, diet - we have tried it all. But somehow, they all tend to hit a plateau stage. And we’re back to square one. Losing weight may seem like a lot of work - and it sure is - but that doesn’t necessarily make it hard. If you want to shed kilos and keep it that way, it is about the smaller and more permanent lifestyle changes that you need to make. Often, in the hurry to lose weight, we avoid the things that affect our health the most - without even realising it! Here are 5 mistakes you make that sabotages all your fat loss efforts
Blog Overview
12 Jul 2019
How To Eat Right For Your Age
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Blog Overview
02 Jun 2019
8 Sneaky Reasons Why You’re Always Hungry
It doesn’t matter what you eat or how much you eat, you know you are feeling the need to fuel up even if you’ve just finished a meal. If you can relate to this, we’ll have all the answers to why this happens in the first place. We’ll also, of course suggest ways to deal with it in the right manner.
Blog Overview
22 Apr 2019
5 Things You Need To Know About The 80:20 Rule And Dieting
How to strike a “win-win” deal with yourself
Blog Overview
11 Apr 2019
7 ways to improve your digestion and feel lighter on your feet
Peak fitness begins from the inside out with your gut health
Blog Overview
21 Mar 2019
Know These 4 Simple Things To Eat Sugar Healthily
Eat whole foods to avoid the sugar rush and sugar high. And crash.
Blog Overview
18 Mar 2019
All You Need To Know About Water And Your Workout
Don’t just gulp it down and take it for granted
Blog Overview
04 Apr 2019
6 simple things about mindful eating
How to get the best from what you eat
Blog Overview
14 Mar 2019
The Fitness First Breakfast Series
How to eat like a champion
Blog Overview
03 Feb 2019
How To Deal With Cholesterol In A Smart Way
Surprise! It’s not considered as fat
Blog Overview
27 Feb 2019
6 Super Healthy Snacks
How to whip up simply scrumptious workout nibbles
Blog Overview
11 Feb 2019
6 Reasons Why You Can Eat Fat During Any Party Season
How to lose fat if you need to
Blog Overview
07 Feb 2019
3 Reasons You Need Fat
High-performance fuel to boost your workout
Blog Overview
30 Jan 2019
Six Best Meal Prep For Your Workout
How to prep super-nutritious meals and cook them right
Blog Overview
14 Dec 2021
The Facts Behind the Myths About Physical Exercises
There are many myths surrounding physical exercises that are often confusing. What are these myths and what are the real facts? Here's the explanation.
Blog Overview
01 Dec 2021
5 Benefits Of Focusing On Single-Tool Workouts
Using just one workout tool at a time may seem counterproductive to achieving the gains you want, but you’ll actually get there faster
Blog Overview
01 Nov 2021
Why You Should Build Your Glutes, Plus The Best Exercises For It
Having strong glutes is important for a wide range of movements, and these 5 exercises are recommended by personal trainers.
Blog Overview
01 Nov 2021
Which Exercises Should You Do During Your Period?
Paradoxically, exercise can help alleviate PMS and other discomfort that might stop you from working out during your period.
Blog Overview
04 Oct 2021
Warm Up And Get Ready To Move
If warm up is just something you do instinctively without much thought, you will want to read this.
Blog Overview
02 Sep 2021
Why You Should Get A Physical Assessment Before Starting Training
The best workout programme is one that is tailored to your needs and conditions, and a physical assessment will help determine that.
Blog Overview
09 Aug 2021
5 Advantages Of Virtual Workouts
If you’re not currently signed up for online exercise classes, here are some reasons why you should get started.
Blog Overview
05 Jul 2021
Regular Exercise May Lead to Better Vaccine Response
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
Blog Overview
01 Jul 2021
Can You Exercise After Taking a Covid-19 Vaccine?
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
Blog Overview
14 Jun 2021
Find your Flow: Which Type of Yoga Class Is Right For You?
Whether you’re new to yoga or looking to deepen your practice, Fitness First has the ideal class for you.
Blog Overview
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
Blog Overview
10 May 2021
3 Workout Classes To Help You Build Core Strength
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
Blog Overview
17 May 2021
Morning vs Evening Workouts: Which is Better?
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
Blog Overview
01 Apr 2021
4 Reasons Why You Need a Personal Trainer
Do you need to exercise every day? Which equipment should you use and in what order? Is cardio a must? Does faster mean better? Do I need a personal trainer? If you’re new to working out, it’s only natural to have a million and one questions in mind. Sure, your good friend Google can provide a lot of answers but which ones will get your body where you want it to be?
Blog Overview
15 Mar 2021
Start Exercising Again After A Long Break
You took some time off your fitness routine and somehow, that one-week break stretched into a month-long holiday. Before you know it, it’s been months since you last laced up your trainers. Reviving an abandoned habit is not easy but it can be done and especially for women, there’s no better time to get back into gear than now as 8 March is International Women’s Day (IWD). This year’s IWD theme #ChoosetoChallenge invites you to celebrate women’s achievements, raise awareness against bias, and take action for equality. And it all starts with you. Employ these few tricks to hop back on board your fitness journey.
Blog Overview
01 Oct 2020
How Yoga Can Help Boost Sports Performance
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
Blog Overview
19 Oct 2020
Things To Think About When Setting Up Your First Home Gym
There are many reasons why you may consider setting up a home gym. For one, in this era of the ‘new normal’, you may have safety concerns and prefer to work out at home. Another reason is so that you can fit in a short fitness routine on days when you have the urge to exercise but did not plan a visit to the gym. Many people also exercise at home to complement their gym routines, by alternating days and the types of workout that can be done at home using minimal equipment. Whatever your reason, here are some suggestions on things to consider to get you started.
Blog Overview
01 Oct 2020
Power Up Your Fitness Game at Home with Virtual Studio
The past few months have been quite the roller coaster ride. Stress and anxiety have affected many while adjusting to the new normal. However, that doesn’t mean our fitness routine should take a backseat.
Blog Overview
08 Jun 2020
5 Highly Effective Exercises to Try Out at Home
Incorporating these highly effective exercises into your home workout routine can help you achieve your fitness goals, while you ease yourself into getting comfortable to return to your gym after the CMCO.
Blog Overview
08 Feb 2020
How Breathing Affects your Workout Results
Learning to breathe correctly while working out can significantly improve your fitness routine. Proper breathing during a body workout supplies your muscles with optimum oxygen, which allows you to strengthen your body more effectively. Here are a few ways as to how breathing can affect your workout results.
Blog Overview
08 Feb 2020
Best Exercises to Fight Type 2 Diabetes
Living with Type 2 diabetes means that your blood sugar level and weight should be managed effectively. This can be achieved through regular exercise as it is known to provide a variety of physical and mental benefits. It is also capable of reducing the risk of chronic diseases such as heart attack and stroke. Here are a few exercises that are extremely effective in combating Type 2 diabetes.
time to make a change: adjusting your goals
01 Jan 2020
Best Workout Plans To Start At The New Year
It is common to face challenges in sticking to fitness resolutions for the new year. This commonly occurs because we set goals that are too ambitious in nature. The best approach to this would be to incorporate short-term and achievable goals that are mapped out against specific milestones throughout the year.
Blog Overview
13 Dec 2019
Fat Loss Workouts For This Festive Season
The festive season not only brings about changes to our surroundings but also our emotions. Most of us look forward to the festivities and end up losing track of our fitness goals.
Blog Overview
14 Oct 2019
Physical Activities for Cancer Patients
Most cancer patients are already drained from chemotherapy and other ongoing treatments that there is barely any energy left to do much else. This is definitely not the recommended method to go about managing your lifestyle while battling cancer. Daily physical activities will help boost your mental and physical well-being as well as shore up your immunity. Regular exercise and Yoga are known to help release endorphins which boost your mood and keep you feeling positive, both of which are essential when facing a cancer battle. A sedentary lifestyle would lead to muscle weakness and loss of body functions, therefore it is absolutely necessary to remain physical and mentally active during cancer treatments.
Blog Overview
13 Sep 2019
Ways To Improve Posture At Work
Sitting at the desk all day seems to be the new trend for the working generation. Add to that poor posture which easily becomes second nature causing recurrent episodes of back and neck pain. Are you affected by all this and more? Well, the main factors that affect body posture and ergonomics are within your own ability to control and are relatively easy to change.
Blog Overview
09 Jul 2019
Tracking Progress Is Essential - Here’s How to Do It Right
Irrespective of varying workout goals from weight loss and gaining muscles, to getting a toned body, measuring your progress is a must. The whole point of measuring your progress is to take note of significant data that you can utilize, based on which you can decide your next steps to attain your goal and stay motivated.
Blog Overview
19 Jun 2019
Not Sure Why Your Muscles Are So Sore? We’ll Tell You Why
Let’s admit it--working out is a challenging task. It begins with making time for exercise, charting out a balanced diet and setting realistic goals as per one’s level of fitness. However, the additional impact of a phenomenon called ‘muscle soreness’ can further demotivate you to continue your fitness journey. Muscle soreness is basically the result of indulging in a new workout that results in pain in the muscles. Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Blog Overview
13 Jun 2019
How To Get Back Into Exercise After Injury
An injury can occur to anyone at any time, regardless of age. Apart from the physical discomfort, it can curtail you from going about your daily life and physical activities, especially if you are someone who loves exercising.
Blog Overview
06 Jun 2019
How Much Cardio Is Too Much
Cardio is essential when it comes to a fitness journey, especially one that is focusing on weight loss. But what one doesn’t realise is that extreme cardio can be detrimental to a fit body. In such a scenario, how much cardio is enough?
Blog Overview
12 Jun 2019
Boxing: An Art, A Sport Or A Lifestyle?
Boxing has always been a popular international sport. But in the past two decades, it has been recognised as one of the most intense and exhilarating fitness programs one can take up. Here are just some of the many ways in regular boxing classes can improve your life:
Blog Overview
06 Jun 2019
5 Ways To Better Core Health For New Mothers And Mothers To Be
The great changes that pregnancy and childbirth place on the body take time to recover from. For new mothers and mothers-to-be, practising Pilates eases you through pregnancy, labour and speeds up recovery after delivery.
Blog Overview
19 Feb 2019
5 Reasons Why You Should Sign Up With A Personal Trainer
How a Certified Fitness Coach can really up your quality of life
Blog Overview
19 Feb 2019
How to know the best way to train
Whether you’re built for speed or endurance, DNA testing can help optimise your workout
Blog Overview
07 Mar 2019
4 good reasons to join a group fitness class
You’re missing out if you only fly solo
Blog Overview
28 Feb 2019
8 things about heart-rate training that are prosperous for your fitness
How to know if you’re putting enough effort into your workout plan
Blog Overview
14 Feb 2019
How DNA Testing Can Personalise Your Workout
Here’s your body’s user manual
Blog Overview
29 Jan 2019
Workout hacks
Can you hack that home workout?
Blog Overview
01 Dec 2021
5 Ways To Manage Mental Health During The Holidays
The holidays can be merry but it can also bring on stress and anxiety to some people.
Blog Overview
01 Jun 2021
Want To Build Better Mental Health? Start With Your Home
Your environment can lift your spirits or make you sad, so it’s important to create settings that are conducive to your well-being.
Blog Overview
01 Feb 2021
It’s Time For A Social Media Detox
You know the drill by now: WFH equals more flexible schedules. This likely means that there is more time in a day for you to indulge in non-work stuff. That almost always leads to spending longer hours scrolling through social media apps on your phone.
Blog Overview
01 Oct 2019
Five Tips for Cancer Survivors’ Mental Health Improvement
Cancer not only affects the physical aspect of a patient, but also has great effect on the mental health of an individual. If you or someone you know has suffered from cancer, you would be aware that it is completely normal to feel sad, afraid, or angry at said fate. What we don’t know is that these emotions don’t necessarily go away once the battle with cancer is won, largely due to post-traumatic stress disorder (PTSD). Some patients spend a lifetime battling the disease and have been constantly preoccupied with the notion of alleviating suffering. Most never really break away from this mental cycle, and therefore it is important that every survivor continues the fight to improving their mental health. Here are five ways to do so.
Blog Overview
21 Sep 2019
Intellectual Fitness
Physical fitness has been on top priority in order to stay healthy. While physical fitness is definitely important, intellectual fitness is equally necessary. Physical fitness can be achieved by regular exercises like endurance activities, resistance training, balance exercises, and flexibility exercises. Intellectual fitness involves exercises for your brain in order to stay mentally fit.
Blog Overview
19 Jul 2019
5 Tips to Stay Focused At Work
Your average attention span is about 8 seconds. This number has reduced over the passing years thanks to the increased screen time and digital connections. Human survival depends on focus and your ability to pay attention to what’s important and moving. Focus is a muscle which can be built. Follow these few techniques to learn how to eliminate your distractions and focus on your work.
Blog Overview
14 Dec 2021
12 Tips To Make Your 2022 Fitness Goals Easier To Achieve
Have you set your new year fitness goals but find it challenging to achieve them? Find out the tips you can adopt to help you achieve your goals easier throughout the year.
Blog Overview
01 Nov 2021
5 Ways Fitness Can Help Your Self-Confidence
Science shows that physical activities like exercise can boost your self-confidence and manage low self-esteem.
Blog Overview
01 Oct 2021
6 Ways To Return To The Gym And Workout Safely
Been too long since you last worked out? Here’s how to get back on track, without hurting yourself.
Blog Overview
01 Oct 2021
5 Ways To Overcome Post-Lockdown Anxiety At The Gym
If going back to the gym makes you both excited and anxious, you are not alone. These 5 ways will help you overcome the jitters.
Blog Overview
02 Aug 2021
13 Daily Self-Care Strategies That Work
Self-love should be your first love and these are simple yet effective steps you can practise it every day.
Blog Overview
01 May 2021
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
Blog Overview
19 Apr 2021
Body Fat Percentage: What, Why and How Is It Measured?
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
Blog Overview
01 Mar 2021
Change Your Daily Habits To Help You Level Up
As Aristotle once said, “The whole is greater than the sum of its parts”. Well, a study by Duke University agrees, revealing that over 40% of what we do each day are not decisions but habits. Practising good daily habits is thus the key to attaining and sustaining a life less ordinary.
Blog Overview
14 Feb 2021
5 Ways to Practise Better Self-Care in 2021
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
Fitness First Malaysia health and wellness tips
21 Jan 2021
6 Life Enhancing Benefits Of Exercising
Not quite the 2021 we hoped for but hang in there. This uncertain wave will pass so let’s stay strong and be positive. We’ve been through this once and we will prevail throughout MCO 2.0 especially with all the learning we took away from last year. Let’s keep building our best defence.
Blog Overview
30 Nov 2020
5 Ways to Avoid Weight Gain While Working From Home
It’s not just what you eat but also how you eat.
Blog Overview
09 Oct 2020
Better health in just 5 minutes a day
Some days, even a 30-min exercise can feel like a drag but you don’t necessarily need to dedicate a whole chunk of time to get healthier.
Blog Overview
01 Aug 2020
Obesity & Covid-19: What you can do to lower your risks
Working out regularly and eating sensibly are some measures you can take.
Time To Make A Change: Adjusting Your Goals
24 Jan 2020
Time To Make A Change: Adjusting Your Goals
Goals give us a sense of purpose and helps guide us in the direction we want to head towards. It keeps us engaged in the activities we’ve set out for ourselves, and hopefully, lead us towards a more balanced and happy life. However, life is full of obstacles and our best intentions don’t always win. As humans, we are also constantly changing so what we thought worked for us at one point might not work for us after that. These changes are very much part of life and more than okay; we just need to pause sometimes to readjust out goals to accommodate them all.
Getting rid of toxicity for a better you in 2020
13 Jan 2020
Getting Rid Of Toxicity For A Better You In 2020
As adults, life always seems to get in the way with our best intentions of bettering ourselves. Whether it is work, family commitments, or just being busy in general, we often don’t notice when our habits and behaviour sometimes begin to get toxic. What better time than the start of a new year then for us to reflect on some of this toxic elements in our lives, and work on getting rid of it. Here are some suggestions on where to start.
Mental & Physical Challenges to Overcome this New Year
06 Jan 2020
Mental & Physical Challenges to Overcome this New Year
The new year introduces an opportunity to renew our zest for fitness. Particularly if we were faced with physical and mental challenges that may have caused us to fail in achieving fitness goals previously set for last year. Here are a few tips on how we can overcome these challenges to become healthier and stronger versions of ourselves this brand new year.
Blog Overview
11 Dec 2019
Surviving Breast Cancer
Our Fitness First Member, Phang Seng Lan shares her powerful story of surviving breast cancer. Follow her journey here.
Blog Overview
06 Dec 2019
Fitness Goals To Include In Your Bucket List
The majority of us have bucket lists. While some include long-term dreams in the list, others incorporate New Year resolutions as part of the list. One of the most common resolutions that is written in the list is ‘fitness’. Here are six fitness goals for weight loss that could be added in your bucket list and how you can achieve them.
Blog Overview
02 Dec 2019
Get A Head Start On 2020
One of the reasons new year resolutions tend to fizzle out so quickly is because we just can’t sustain the energy and find the motivation to keep going. This happens when we attempt too many changes in our lives at one go – our bodies need to adjust. As such, you should work your way up into these changes. Ease your way in by making small steps this December. If you are planning some fitness-based resolutions come 2020, here are some ways where you can get a head start to help with the adjustment.
Blog Overview
09 Dec 2019
Keeping Up With Your Fitness In December
As the year comes to an end, we often find that our fitness routes can get warped along the way. It may be tempting to just give in, but you don’t want to start the new year with regret and wishing you had done it all differently. Here are a few suggestions on how you can stay fit this December.
Blog Overview
22 Nov 2019
How to Stay Fit and Healthy During the Festive Season
The festive season provides us with a variety of food options at open houses, hotel buffets and restaurants. The situation can be especially challenging if you wish to stay fit and healthy at the same time.
Blog Overview
15 Nov 2019
How to Grow the Perfect Movember Moustache
Growing facial hair is commonly associated with a sense of manliness. Perceived visually over time to be a sign of being more masculine as compared to clean shaven men, the trend of growing facial hair has risen to prominence significantly over the past few years.
Blog Overview
04 Nov 2019
Movember is Here
If men’s health is a cause that you identify with passionately, then you probably have already head of the global movement Movember. Held annually in the month of November, the campaign aims at encouraging men from around the world to grow a moustache to raise funds in support of numerous issues related to men’s health.
Blog Overview
01 Nov 2019
It's November, Time To Plan For The Perfect Holiday Itinerary
To survive working in the 21st century, navigating your work-life balance is an essential part of life. Holidays are a great way to shut down for a while, and there’s no better time that now to think about your next break as we inch towards the year coming to a close. Here are some suggestions on how to plan your next trip before you start packing.
Blog Overview
05 Jul 2019
Body After Baby: 4 Things To Know
The first six months of motherhood are the most difficult and pass by in a blur - between the feedings, diaper changes, sleep deprivation and the new challenges which come up daily. Many new moms wish to get back to their active life despite the new responsibilities and are ready to exercise to regain their strength and energy. Your body undergoes many changes during pregnancy and after delivery, which will take time to heal. Give yourself enough time to get adjusted to your new body before you start any kind of physical exercise and activity.
Blog Overview
06 Jun 2019
What Is Metabolism – And How Can You Speed It Up?
To a layman, metabolism is simply limited to the breakdown of food that has been consumed. However, from a scientifically accurate perspective, the term metabolism encompasses two fundamental processes namely; catabolism and anabolism. While for some, a speedy metabolism is inherited but for others, it can be different because of their gender, age or even just the way their body responds. We sure can’t control our age, gender, or genetics but there are ways with which you can boost it.
Blog Overview
06 May 2019
6 Easy-Peasy Tips to Improve Your Sleep
Doesn’t everyone like to sleep? Read on how you can easily improve every single night.
Blog Overview
03 May 2019
8 things you need to know about sleep
Why sleep is important for your workout
Blog Overview
01 May 2019
7 Tips For New Moms Who Need A Little Extra Workout Motivation
Nothing like a newborn to make you seize the day
Blog Overview
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
Blog Overview
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Blog Overview
01 Apr 2019
5 reasons why you need rest
If you can’t be still, you’ll just burn out
Blog Overview
03 Feb 2019
3 ways to beat the post-holiday blues
How runner’s high can make your headspace a nicer place to be
Blog Overview
30 Jan 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
Blog Overview
23 Jan 2019
6 things about microresolutions and how they can help you score your fitness goals sooner
By downsizing your ambition in small, simple steps, you can try to reverse engineer the behaviour that holds you back.
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16 Jan 2019
What’s The Game Plan?
Decide what you really want, then score the fitness goals that make your life meaningful.
Blog Overview
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
Blog Overview
01 Dec 2021
10 Reasons To Work Out In The Morning
From better skin to deeper sleep, starting your day with a good exercise session has many positive effects on your health.
Blog Overview
12 Apr 2021
Benefits of Taking Regular Breaks While Working From Home
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
Blog Overview
05 Apr 2021
4 Ideas of Staying Connected While Working Remotely
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
Blog Overview
01 Jan 2021
Make 2021 YOUR Year
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
Blog Overview
16 Nov 2020
Data Suggests Exercising In A Gym Can Be Safe
Around the world, there is growing evidence that gyms and fitness clubs can be safe places to be in amidst the Covid-19 pandemic.
Blog Overview
09 Oct 2020
The Other Signs of Breast Cancer You Need To Look Out For
Lumps are not the only symptoms to be aware of during your monthly breast self-examination, it’s important to check for these other tell-tale signs too.
Blog Overview
16 Jun 2020
5 Ways to Get Back To The Gym in “The New Normal”
Incorporating these methods when working out at the gym can help you get comfortable with “the new normal” gym etiquette, as you make the necessary adjustments to life after CMCO smoothly.
Blog Overview
17 Sep 2019
Leaky Gut - What Is It
A healthy gut denotes a healthy you! If your gut is unhealthy, you become prone to various diseases which drag you to sickness. Leaky gut is one of the most annoying diseases of the gut.
Blog Overview
02 Jul 2019
Should You Exercise When You Are Sick
When you are feeling out of the blue, should you continue your exercise or sit this one out to rest and relax? You have been very regular and particular about your exercise routine but now suddenly you develop fever or some other illness. What should you do? Should you skip your treadmill or that yoga class for an afternoon nap?
Blog Overview
16 Jul 2019
Headache Types: What Does Your Pain Mean?
Headaches are one of the commonest medical ailments which are experienced by most people at some point in their life. Headaches occur regardless of age, race, gender etc. As per the WHO report, almost half the adults worldwide experience a headache every year.
Blog Overview
23 Jul 2019
4 Sneaky Signs of Stress
Every individual is affected by stress at some point of time in life. What exactly is stress? Stress is your body’s and brain’s response to any stimulus lie exercise, work, school, life changes, trauma, etc. Stress can take a huge toll on your health and hence it is necessary to deal with minor and major stressful events of your life.
Blog Overview
16 May 2019
8 Things About Cardio Training That Will Lead To Happiness
How to live long and prosper
Blog Overview
13 May 2019
Cellulite and Its Causes
What do you know about cellulite?
Blog Overview
10 May 2019
Sore Neck? Here’s what to do.
Sore neck or neck pain is the one felt from the base of the skull that radiates to the upper part of the back and extends sideways to the shoulder region.
Blog Overview
24 Feb 2019
7 ways to get back into your workout after a break
It’s tough, but it can be done and will make you better
Blog Overview
31 Jan 2019
5 simple habits to stay healthy this festive season
How to simply carry on with the workout routine and healthy diet plan
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27 Jan 2019
It’s all about good etiquette:
Play nice with everyone. Good etiquette takes you places.
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Blog Overview
01 Dec 2021
What You Eat Determines How You Sleep, and Vice-Versa
Nutrition as the key to health is a well-known fact but did you know that it also has a direct link to the quality of your slumber?
Blog Overview
01 Nov 2021
The Best Foods To Refuel With After A HIIT Workout
Eat these to help your body replenish energy and rebuild muscles
Blog Overview
01 Oct 2021
How To Manage Your Daily Calories In 4 Easy Steps
How much calories should you consume per meal? We’ll show you.
Blog Overview
01 Sep 2021
7 Signs Of A Weak Immune System And How To Improve It
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
Blog Overview
06 Sep 2021
The Non-Diet Diet: What You Need To Know About Volumetrics Eating
A long-term approach to weight loss that lets you eat more and fill up on nutrient-dense foods while keeping calories low.
Blog Overview
03 Aug 2021
A 7-day plan to strengthen the immune system
Small improvements to your daily routine, meal plans and fitness aims can add up to big results.
Blog Overview
12 Jul 2021
What to eat after your Covid-19 vaccine
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
Blog Overview
24 May 2021
Top 8 foods That Will Give You An Energy Boost
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
Blog Overview
08 Mar 2021
Foods That Fuel Your Brain
What if you could eat your way to better cognitive function? Enter the MIND diet. In a study, participants slowed their rate of cognitive decline by 7.5 years through the MIND diet, a combination of Mediterranean and DASH (Diet Intervention for Neurodegenerative Delay), that nourishes and protects the brain.
Blog Overview
07 Feb 2021
Don’t Diet, Eat Right
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
Blog Overview
05 Oct 2020
Look Out For These Inflammatory Food That Can Damage Your Body
Inflammation can lead your immune system astray. Do yourself a favour and watch your intake of these foods.
Blog Overview
01 Jun 2020
5 Foods to Rejuvenate Your Body For “The New Normal”
Several food trends have emerged over the past few months on social media as most countries remain on lockdown due to COVID-19. These include Dalgona coffee, sourdough bread and frying pan pizza.
Blog Overview
08 Feb 2020
Eat Healthy as a Couple this Valentine’s Day
Valentine’s Day is an occasion that is dedicated to celebrate love. It is a day for couples to show extra appreciation for one another beyond regular courtship or matrimony. Through this show of love, couples are inclined to indulge in delectable appetisers, entrées and desserts during a special meal together. Here are a few easy-to-prepare meal options that are healthy and cost-effective, enabling you to spend more on a special gift for your partner instead.
Top 5 Nutritional Resolutions For The New Year
10 Jan 2020
Top 5 Nutritional Resolutions for the New Year
We all have new year fitness resolutions. Most of us tend to derail from them by the time February arrives as they are hardly weaved into everyday activities such as food consumption. Here are 5 effective diet resolutions that you can incorporate for the new year to achieve your fitness goals and optimum nutritional intake.
Blog Overview
16 Dec 2019
Nutritional Benefits of Festive Foods
The festive season usually presents a wide spread of traditional foods. This could cause us to falter from our health and fitness regime. But not everything during the occasion is detrimental to your health. Here are the nutritional benefits of some common festive foods which can be beneficial for your body.
Blog Overview
12 Nov 2019
Guilt-free Foods to Try this Rainy Season
When it comes to food and fulfilling a particular craving, Malaysians are resolute. There may be changes in our palettes and cravings due to the change in temperature presented by the rainy season which is currently upon us. Here are a few guilt-free comfort foods that you can indulge in during the rainy season while staying on track with your fitness goals.
Blog Overview
11 Oct 2019
Food Safety for Cancer Patients
Food safety is essential for everyone, but it is especially important if you are suffering from cancer. Preparation and storage will vary across the type of cancer you bear, its treatment and your immune system’s ability to fight off bacteria and other viruses present in food. Therefore, performing all the right steps can protect your body from foodborne illnesses. The rule of thumb is to have a diet rich in vegetables, fruits, whole grains, pulses, beans, lean meat and low-fat dairy to preserve your body’s strength and immune system throughout your demanding cancer treatment. If you have those items checked, here’s all you need to know about food safety.
Blog Overview
28 Sep 2019
What Is Your Indigestion Trying To Tell You?
You know that uneasy feeling when your stomach feels all queasy and churned? A very normal looking day can turn upside down due to an upset stomach. Despite knowing that feeling, you are unable to do anything about it. While you may not easily know what your stomach is trying to tell you, here are a few symptoms that may help you understand your upset stomach better.
Blog Overview
28 Sep 2019
Are You Using The Right Cooking Oils?
If you prefer cooking at home, you have definitely given some thought to what kind of oil would best suit you and your family. Whether you want to fry, sauté, or just drizzle, research proves that some oils are healthier than others and using the right oils for different types of cooking can benefit your health in more ways than one.
Blog Overview
24 Sep 2019
5 Mistakes You’re Making That Sabotage Your Fat Loss Efforts
We’re all on the same journey - one that leads to a healthier lifestyle. Gym workouts, cardio, diet - we have tried it all. But somehow, they all tend to hit a plateau stage. And we’re back to square one. Losing weight may seem like a lot of work - and it sure is - but that doesn’t necessarily make it hard. If you want to shed kilos and keep it that way, it is about the smaller and more permanent lifestyle changes that you need to make. Often, in the hurry to lose weight, we avoid the things that affect our health the most - without even realising it! Here are 5 mistakes you make that sabotages all your fat loss efforts
Blog Overview
12 Jul 2019
How To Eat Right For Your Age
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Blog Overview
02 Jun 2019
8 Sneaky Reasons Why You’re Always Hungry
It doesn’t matter what you eat or how much you eat, you know you are feeling the need to fuel up even if you’ve just finished a meal. If you can relate to this, we’ll have all the answers to why this happens in the first place. We’ll also, of course suggest ways to deal with it in the right manner.
Blog Overview
22 Apr 2019
5 Things You Need To Know About The 80:20 Rule And Dieting
How to strike a “win-win” deal with yourself
Blog Overview
11 Apr 2019
7 ways to improve your digestion and feel lighter on your feet
Peak fitness begins from the inside out with your gut health
Blog Overview
21 Mar 2019
Know These 4 Simple Things To Eat Sugar Healthily
Eat whole foods to avoid the sugar rush and sugar high. And crash.
Blog Overview
18 Mar 2019
All You Need To Know About Water And Your Workout
Don’t just gulp it down and take it for granted
Blog Overview
04 Apr 2019
6 simple things about mindful eating
How to get the best from what you eat
Blog Overview
14 Mar 2019
The Fitness First Breakfast Series
How to eat like a champion
Blog Overview
03 Feb 2019
How To Deal With Cholesterol In A Smart Way
Surprise! It’s not considered as fat
Blog Overview
27 Feb 2019
6 Super Healthy Snacks
How to whip up simply scrumptious workout nibbles
Blog Overview
11 Feb 2019
6 Reasons Why You Can Eat Fat During Any Party Season
How to lose fat if you need to
Blog Overview
07 Feb 2019
3 Reasons You Need Fat
High-performance fuel to boost your workout
Blog Overview
30 Jan 2019
Six Best Meal Prep For Your Workout
How to prep super-nutritious meals and cook them right
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Blog Overview
14 Dec 2021
The Facts Behind the Myths About Physical Exercises
There are many myths surrounding physical exercises that are often confusing. What are these myths and what are the real facts? Here's the explanation.
Blog Overview
01 Dec 2021
5 Benefits Of Focusing On Single-Tool Workouts
Using just one workout tool at a time may seem counterproductive to achieving the gains you want, but you’ll actually get there faster
Blog Overview
01 Nov 2021
Why You Should Build Your Glutes, Plus The Best Exercises For It
Having strong glutes is important for a wide range of movements, and these 5 exercises are recommended by personal trainers.
Blog Overview
01 Nov 2021
Which Exercises Should You Do During Your Period?
Paradoxically, exercise can help alleviate PMS and other discomfort that might stop you from working out during your period.
Blog Overview
04 Oct 2021
Warm Up And Get Ready To Move
If warm up is just something you do instinctively without much thought, you will want to read this.
Blog Overview
02 Sep 2021
Why You Should Get A Physical Assessment Before Starting Training
The best workout programme is one that is tailored to your needs and conditions, and a physical assessment will help determine that.
Blog Overview
09 Aug 2021
5 Advantages Of Virtual Workouts
If you’re not currently signed up for online exercise classes, here are some reasons why you should get started.
Blog Overview
05 Jul 2021
Regular Exercise May Lead to Better Vaccine Response
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
Blog Overview
01 Jul 2021
Can You Exercise After Taking a Covid-19 Vaccine?
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
Blog Overview
14 Jun 2021
Find your Flow: Which Type of Yoga Class Is Right For You?
Whether you’re new to yoga or looking to deepen your practice, Fitness First has the ideal class for you.
Blog Overview
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
Blog Overview
10 May 2021
3 Workout Classes To Help You Build Core Strength
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
Blog Overview
17 May 2021
Morning vs Evening Workouts: Which is Better?
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
Blog Overview
01 Apr 2021
4 Reasons Why You Need a Personal Trainer
Do you need to exercise every day? Which equipment should you use and in what order? Is cardio a must? Does faster mean better? Do I need a personal trainer? If you’re new to working out, it’s only natural to have a million and one questions in mind. Sure, your good friend Google can provide a lot of answers but which ones will get your body where you want it to be?
Blog Overview
15 Mar 2021
Start Exercising Again After A Long Break
You took some time off your fitness routine and somehow, that one-week break stretched into a month-long holiday. Before you know it, it’s been months since you last laced up your trainers. Reviving an abandoned habit is not easy but it can be done and especially for women, there’s no better time to get back into gear than now as 8 March is International Women’s Day (IWD). This year’s IWD theme #ChoosetoChallenge invites you to celebrate women’s achievements, raise awareness against bias, and take action for equality. And it all starts with you. Employ these few tricks to hop back on board your fitness journey.
Blog Overview
01 Oct 2020
How Yoga Can Help Boost Sports Performance
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
Blog Overview
19 Oct 2020
Things To Think About When Setting Up Your First Home Gym
There are many reasons why you may consider setting up a home gym. For one, in this era of the ‘new normal’, you may have safety concerns and prefer to work out at home. Another reason is so that you can fit in a short fitness routine on days when you have the urge to exercise but did not plan a visit to the gym. Many people also exercise at home to complement their gym routines, by alternating days and the types of workout that can be done at home using minimal equipment. Whatever your reason, here are some suggestions on things to consider to get you started.
Blog Overview
01 Oct 2020
Power Up Your Fitness Game at Home with Virtual Studio
The past few months have been quite the roller coaster ride. Stress and anxiety have affected many while adjusting to the new normal. However, that doesn’t mean our fitness routine should take a backseat.
Blog Overview
08 Jun 2020
5 Highly Effective Exercises to Try Out at Home
Incorporating these highly effective exercises into your home workout routine can help you achieve your fitness goals, while you ease yourself into getting comfortable to return to your gym after the CMCO.
Blog Overview
08 Feb 2020
How Breathing Affects your Workout Results
Learning to breathe correctly while working out can significantly improve your fitness routine. Proper breathing during a body workout supplies your muscles with optimum oxygen, which allows you to strengthen your body more effectively. Here are a few ways as to how breathing can affect your workout results.
Blog Overview
08 Feb 2020
Best Exercises to Fight Type 2 Diabetes
Living with Type 2 diabetes means that your blood sugar level and weight should be managed effectively. This can be achieved through regular exercise as it is known to provide a variety of physical and mental benefits. It is also capable of reducing the risk of chronic diseases such as heart attack and stroke. Here are a few exercises that are extremely effective in combating Type 2 diabetes.
time to make a change: adjusting your goals
01 Jan 2020
Best Workout Plans To Start At The New Year
It is common to face challenges in sticking to fitness resolutions for the new year. This commonly occurs because we set goals that are too ambitious in nature. The best approach to this would be to incorporate short-term and achievable goals that are mapped out against specific milestones throughout the year.
Blog Overview
13 Dec 2019
Fat Loss Workouts For This Festive Season
The festive season not only brings about changes to our surroundings but also our emotions. Most of us look forward to the festivities and end up losing track of our fitness goals.
Blog Overview
14 Oct 2019
Physical Activities for Cancer Patients
Most cancer patients are already drained from chemotherapy and other ongoing treatments that there is barely any energy left to do much else. This is definitely not the recommended method to go about managing your lifestyle while battling cancer. Daily physical activities will help boost your mental and physical well-being as well as shore up your immunity. Regular exercise and Yoga are known to help release endorphins which boost your mood and keep you feeling positive, both of which are essential when facing a cancer battle. A sedentary lifestyle would lead to muscle weakness and loss of body functions, therefore it is absolutely necessary to remain physical and mentally active during cancer treatments.
Blog Overview
13 Sep 2019
Ways To Improve Posture At Work
Sitting at the desk all day seems to be the new trend for the working generation. Add to that poor posture which easily becomes second nature causing recurrent episodes of back and neck pain. Are you affected by all this and more? Well, the main factors that affect body posture and ergonomics are within your own ability to control and are relatively easy to change.
Blog Overview
09 Jul 2019
Tracking Progress Is Essential - Here’s How to Do It Right
Irrespective of varying workout goals from weight loss and gaining muscles, to getting a toned body, measuring your progress is a must. The whole point of measuring your progress is to take note of significant data that you can utilize, based on which you can decide your next steps to attain your goal and stay motivated.
Blog Overview
19 Jun 2019
Not Sure Why Your Muscles Are So Sore? We’ll Tell You Why
Let’s admit it--working out is a challenging task. It begins with making time for exercise, charting out a balanced diet and setting realistic goals as per one’s level of fitness. However, the additional impact of a phenomenon called ‘muscle soreness’ can further demotivate you to continue your fitness journey. Muscle soreness is basically the result of indulging in a new workout that results in pain in the muscles. Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Blog Overview
13 Jun 2019
How To Get Back Into Exercise After Injury
An injury can occur to anyone at any time, regardless of age. Apart from the physical discomfort, it can curtail you from going about your daily life and physical activities, especially if you are someone who loves exercising.
Blog Overview
06 Jun 2019
How Much Cardio Is Too Much
Cardio is essential when it comes to a fitness journey, especially one that is focusing on weight loss. But what one doesn’t realise is that extreme cardio can be detrimental to a fit body. In such a scenario, how much cardio is enough?
Blog Overview
12 Jun 2019
Boxing: An Art, A Sport Or A Lifestyle?
Boxing has always been a popular international sport. But in the past two decades, it has been recognised as one of the most intense and exhilarating fitness programs one can take up. Here are just some of the many ways in regular boxing classes can improve your life:
Blog Overview
06 Jun 2019
5 Ways To Better Core Health For New Mothers And Mothers To Be
The great changes that pregnancy and childbirth place on the body take time to recover from. For new mothers and mothers-to-be, practising Pilates eases you through pregnancy, labour and speeds up recovery after delivery.
Blog Overview
19 Feb 2019
5 Reasons Why You Should Sign Up With A Personal Trainer
How a Certified Fitness Coach can really up your quality of life
Blog Overview
19 Feb 2019
How to know the best way to train
Whether you’re built for speed or endurance, DNA testing can help optimise your workout
Blog Overview
07 Mar 2019
4 good reasons to join a group fitness class
You’re missing out if you only fly solo
Blog Overview
28 Feb 2019
8 things about heart-rate training that are prosperous for your fitness
How to know if you’re putting enough effort into your workout plan
Blog Overview
14 Feb 2019
How DNA Testing Can Personalise Your Workout
Here’s your body’s user manual
Blog Overview
29 Jan 2019
Workout hacks
Can you hack that home workout?
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Blog Overview
01 Dec 2021
5 Ways To Manage Mental Health During The Holidays
The holidays can be merry but it can also bring on stress and anxiety to some people.
Blog Overview
01 Jun 2021
Want To Build Better Mental Health? Start With Your Home
Your environment can lift your spirits or make you sad, so it’s important to create settings that are conducive to your well-being.
Blog Overview
01 Feb 2021
It’s Time For A Social Media Detox
You know the drill by now: WFH equals more flexible schedules. This likely means that there is more time in a day for you to indulge in non-work stuff. That almost always leads to spending longer hours scrolling through social media apps on your phone.
Blog Overview
01 Oct 2019
Five Tips for Cancer Survivors’ Mental Health Improvement
Cancer not only affects the physical aspect of a patient, but also has great effect on the mental health of an individual. If you or someone you know has suffered from cancer, you would be aware that it is completely normal to feel sad, afraid, or angry at said fate. What we don’t know is that these emotions don’t necessarily go away once the battle with cancer is won, largely due to post-traumatic stress disorder (PTSD). Some patients spend a lifetime battling the disease and have been constantly preoccupied with the notion of alleviating suffering. Most never really break away from this mental cycle, and therefore it is important that every survivor continues the fight to improving their mental health. Here are five ways to do so.
Blog Overview
21 Sep 2019
Intellectual Fitness
Physical fitness has been on top priority in order to stay healthy. While physical fitness is definitely important, intellectual fitness is equally necessary. Physical fitness can be achieved by regular exercises like endurance activities, resistance training, balance exercises, and flexibility exercises. Intellectual fitness involves exercises for your brain in order to stay mentally fit.
Blog Overview
19 Jul 2019
5 Tips to Stay Focused At Work
Your average attention span is about 8 seconds. This number has reduced over the passing years thanks to the increased screen time and digital connections. Human survival depends on focus and your ability to pay attention to what’s important and moving. Focus is a muscle which can be built. Follow these few techniques to learn how to eliminate your distractions and focus on your work.
Blog Overview
14 Dec 2021
12 Tips To Make Your 2022 Fitness Goals Easier To Achieve
Have you set your new year fitness goals but find it challenging to achieve them? Find out the tips you can adopt to help you achieve your goals easier throughout the year.
Blog Overview
01 Nov 2021
5 Ways Fitness Can Help Your Self-Confidence
Science shows that physical activities like exercise can boost your self-confidence and manage low self-esteem.
Blog Overview
01 Oct 2021
6 Ways To Return To The Gym And Workout Safely
Been too long since you last worked out? Here’s how to get back on track, without hurting yourself.
Blog Overview
01 Oct 2021
5 Ways To Overcome Post-Lockdown Anxiety At The Gym
If going back to the gym makes you both excited and anxious, you are not alone. These 5 ways will help you overcome the jitters.
Blog Overview
02 Aug 2021
13 Daily Self-Care Strategies That Work
Self-love should be your first love and these are simple yet effective steps you can practise it every day.
Blog Overview
01 May 2021
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
Blog Overview
19 Apr 2021
Body Fat Percentage: What, Why and How Is It Measured?
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
Blog Overview
01 Mar 2021
Change Your Daily Habits To Help You Level Up
As Aristotle once said, “The whole is greater than the sum of its parts”. Well, a study by Duke University agrees, revealing that over 40% of what we do each day are not decisions but habits. Practising good daily habits is thus the key to attaining and sustaining a life less ordinary.
Blog Overview
14 Feb 2021
5 Ways to Practise Better Self-Care in 2021
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
Fitness First Malaysia health and wellness tips
21 Jan 2021
6 Life Enhancing Benefits Of Exercising
Not quite the 2021 we hoped for but hang in there. This uncertain wave will pass so let’s stay strong and be positive. We’ve been through this once and we will prevail throughout MCO 2.0 especially with all the learning we took away from last year. Let’s keep building our best defence.
Blog Overview
30 Nov 2020
5 Ways to Avoid Weight Gain While Working From Home
It’s not just what you eat but also how you eat.
Blog Overview
09 Oct 2020
Better health in just 5 minutes a day
Some days, even a 30-min exercise can feel like a drag but you don’t necessarily need to dedicate a whole chunk of time to get healthier.
Blog Overview
01 Aug 2020
Obesity & Covid-19: What you can do to lower your risks
Working out regularly and eating sensibly are some measures you can take.
Time To Make A Change: Adjusting Your Goals
24 Jan 2020
Time To Make A Change: Adjusting Your Goals
Goals give us a sense of purpose and helps guide us in the direction we want to head towards. It keeps us engaged in the activities we’ve set out for ourselves, and hopefully, lead us towards a more balanced and happy life. However, life is full of obstacles and our best intentions don’t always win. As humans, we are also constantly changing so what we thought worked for us at one point might not work for us after that. These changes are very much part of life and more than okay; we just need to pause sometimes to readjust out goals to accommodate them all.
Getting rid of toxicity for a better you in 2020
13 Jan 2020
Getting Rid Of Toxicity For A Better You In 2020
As adults, life always seems to get in the way with our best intentions of bettering ourselves. Whether it is work, family commitments, or just being busy in general, we often don’t notice when our habits and behaviour sometimes begin to get toxic. What better time than the start of a new year then for us to reflect on some of this toxic elements in our lives, and work on getting rid of it. Here are some suggestions on where to start.
Mental & Physical Challenges to Overcome this New Year
06 Jan 2020
Mental & Physical Challenges to Overcome this New Year
The new year introduces an opportunity to renew our zest for fitness. Particularly if we were faced with physical and mental challenges that may have caused us to fail in achieving fitness goals previously set for last year. Here are a few tips on how we can overcome these challenges to become healthier and stronger versions of ourselves this brand new year.
Blog Overview
11 Dec 2019
Surviving Breast Cancer
Our Fitness First Member, Phang Seng Lan shares her powerful story of surviving breast cancer. Follow her journey here.
Blog Overview
06 Dec 2019
Fitness Goals To Include In Your Bucket List
The majority of us have bucket lists. While some include long-term dreams in the list, others incorporate New Year resolutions as part of the list. One of the most common resolutions that is written in the list is ‘fitness’. Here are six fitness goals for weight loss that could be added in your bucket list and how you can achieve them.
Blog Overview
02 Dec 2019
Get A Head Start On 2020
One of the reasons new year resolutions tend to fizzle out so quickly is because we just can’t sustain the energy and find the motivation to keep going. This happens when we attempt too many changes in our lives at one go – our bodies need to adjust. As such, you should work your way up into these changes. Ease your way in by making small steps this December. If you are planning some fitness-based resolutions come 2020, here are some ways where you can get a head start to help with the adjustment.
Blog Overview
09 Dec 2019
Keeping Up With Your Fitness In December
As the year comes to an end, we often find that our fitness routes can get warped along the way. It may be tempting to just give in, but you don’t want to start the new year with regret and wishing you had done it all differently. Here are a few suggestions on how you can stay fit this December.
Blog Overview
22 Nov 2019
How to Stay Fit and Healthy During the Festive Season
The festive season provides us with a variety of food options at open houses, hotel buffets and restaurants. The situation can be especially challenging if you wish to stay fit and healthy at the same time.
Blog Overview
15 Nov 2019
How to Grow the Perfect Movember Moustache
Growing facial hair is commonly associated with a sense of manliness. Perceived visually over time to be a sign of being more masculine as compared to clean shaven men, the trend of growing facial hair has risen to prominence significantly over the past few years.
Blog Overview
04 Nov 2019
Movember is Here
If men’s health is a cause that you identify with passionately, then you probably have already head of the global movement Movember. Held annually in the month of November, the campaign aims at encouraging men from around the world to grow a moustache to raise funds in support of numerous issues related to men’s health.
Blog Overview
01 Nov 2019
It's November, Time To Plan For The Perfect Holiday Itinerary
To survive working in the 21st century, navigating your work-life balance is an essential part of life. Holidays are a great way to shut down for a while, and there’s no better time that now to think about your next break as we inch towards the year coming to a close. Here are some suggestions on how to plan your next trip before you start packing.
Blog Overview
05 Jul 2019
Body After Baby: 4 Things To Know
The first six months of motherhood are the most difficult and pass by in a blur - between the feedings, diaper changes, sleep deprivation and the new challenges which come up daily. Many new moms wish to get back to their active life despite the new responsibilities and are ready to exercise to regain their strength and energy. Your body undergoes many changes during pregnancy and after delivery, which will take time to heal. Give yourself enough time to get adjusted to your new body before you start any kind of physical exercise and activity.
Blog Overview
06 Jun 2019
What Is Metabolism – And How Can You Speed It Up?
To a layman, metabolism is simply limited to the breakdown of food that has been consumed. However, from a scientifically accurate perspective, the term metabolism encompasses two fundamental processes namely; catabolism and anabolism. While for some, a speedy metabolism is inherited but for others, it can be different because of their gender, age or even just the way their body responds. We sure can’t control our age, gender, or genetics but there are ways with which you can boost it.
Blog Overview
06 May 2019
6 Easy-Peasy Tips to Improve Your Sleep
Doesn’t everyone like to sleep? Read on how you can easily improve every single night.
Blog Overview
03 May 2019
8 things you need to know about sleep
Why sleep is important for your workout
Blog Overview
01 May 2019
7 Tips For New Moms Who Need A Little Extra Workout Motivation
Nothing like a newborn to make you seize the day
Blog Overview
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
Blog Overview
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Blog Overview
01 Apr 2019
5 reasons why you need rest
If you can’t be still, you’ll just burn out
Blog Overview
03 Feb 2019
3 ways to beat the post-holiday blues
How runner’s high can make your headspace a nicer place to be
Blog Overview
30 Jan 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
Blog Overview
23 Jan 2019
6 things about microresolutions and how they can help you score your fitness goals sooner
By downsizing your ambition in small, simple steps, you can try to reverse engineer the behaviour that holds you back.
stick to fitness goals_tile
16 Jan 2019
What’s The Game Plan?
Decide what you really want, then score the fitness goals that make your life meaningful.
Blog Overview
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
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