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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

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.

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.

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.

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.

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.

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.

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.

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.

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?

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.

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.

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?

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:

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.

Cellulite and Its Causes

What do you know about cellulite?

5 Reasons Why You Should Sign Up With A Personal Trainer

How a Certified Fitness Coach can really up your quality of life

How to know the best way to train

Whether you’re built for speed or endurance, DNA testing can help optimise your workout

How DNA Testing Can Personalise Your Workout

Here’s your body’s user manual

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.

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.

Surviving Breast Cancer

Our Fitness First Member, Phang Seng Lan shares her powerful story of surviving breast cancer. Follow her journey here.

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.

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.

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.

7 Tips For New Moms Who Need A Little Extra Workout Motivation

Nothing like a newborn to make you seize the day

5 Ways To Find Your Work-Life Balance

Yes, we can. Work it out.

5 Ways To A Healthy Body Image

What to do when your Instagram feed is packed with too many influencers

How To Set S.M.A.R.T Fitness Goals?

First, know the rules of the game

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.

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.

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.

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.

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.

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

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.

5 Things You Need To Know About The 80:20 Rule And Dieting

How to strike a “win-win” deal with yourself

Know These 4 Simple Things To Eat Sugar Healthily

Eat whole foods to avoid the sugar rush and sugar high. And crash.

All You Need To Know About Water And Your Workout

Don’t just gulp it down and take it for granted

The Fitness First Breakfast Series

How to eat like a champion

How To Deal With Cholesterol In A Smart Way

Surprise! It’s not considered as fat

6 Super Healthy Snacks

How to whip up simply scrumptious workout nibbles

6 Reasons Why You Can Eat Fat During Any Party Season

How to lose fat if you need to

3 Reasons You Need Fat

High-performance fuel to boost your workout

Six Best Meal Prep For Your Workout

How to prep super-nutritious meals and cook them right

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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?

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.

8 Things About Cardio Training That Will Lead To Happiness

How to live long and prosper

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.

6 Easy-Peasy Tips to Improve Your Sleep

Doesn’t everyone like to sleep? Read on how you can easily improve every single night.

8 things you need to know about sleep

Why sleep is important for your workout

7 ways to improve your digestion and feel lighter on your feet

Peak fitness begins from the inside out with your gut health

5 reasons why you need rest

If you can’t be still, you’ll just burn out

6 simple things about mindful eating

How to get the best from what you eat

4 good reasons to join a group fitness class

You’re missing out if you only fly solo

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

7 ways to get back into your workout after a break

It’s tough, but it can be done and will make you better

3 ways to beat the post-holiday blues

How runner’s high can make your headspace a nicer place to be

5 simple habits to stay healthy this festive season

How to simply carry on with the workout routine and healthy diet plan

8 ways to keep your New Year resolutions alive

Banish fear and anxiety by breaking them down

Can you hack that home workout?

It’s all about good etiquette:

Play nice with everyone. Good etiquette takes you places.

What’s The Game Plan?

Decide what you really want, then score the fitness goals that make your life meaningful.