Meet the people behind ASICS running footwear innovations and designs

ASICS innovative footwear technology had been gaining popularity within the running community, from leisure to serious runners. Particularly, METASPEED™, GEL-NIMBUS and NOVABLAST are some of the buzzwords we now commonly hear.

With its carbon plate technology, lightweight design, breathable upper, responsive cushioning and innovative design, the ASICS METASPEED series shoes have been tested and proven to enhance running performance and reduce the risk of injury. They do so by reducing the amount of energy needed to push off the ground and the impact on the feet and legs. This in turn helps runners maintain their pace for more extended periods of time. They also help to keep the feet cool and dry, even during intense runs.

The ASICS GEL-NIMBUS series is gaining popularity among runners due to its comfortable and supportive fit from the gel cushioning system, durability, and breathability. Its versatility also makes the shoes suitable for a variety of running activities, from long-distance runs to speed work. These features make it a reliable and comfortable choice for runners looking for a high-quality running shoe.

The ASICS NOVABLAST is also another runners’ favourite with its soft and responsive ride, comfortable fit, eye-catching design, versatility, and durability. The midsole material is designed to be lightweight and bouncy, making it suitable for runners of all levels. Its bold design features a range of bright colours, making it easy for runners to find a style that suits their taste.

JustRunLah! had the opportunity to have a quick chat with the people behind those innovations and designs

Right: Norihiko Taniguchi-san

Norihiko Taniguchi-san is General Manager of the Future Creation Department at ASICS Institute of Sport Science (ISS). Having joined ASICS as a Researcher at the ASICS Institute of Sport Science in 1999, Taniguchi-san has a wealth of experience in developing technologies that help athletes reach their peak performance. As a Doctor of Engineering, Taniguchi-san also helped deliver pioneering innovations such as the METASPRINT™ and has been heavily involved in the progression of their industry-leading carbon offering.

According to Taniguchi-san, a key feature of good running footwear is the ability to suit every individual user’s needs, be it for performance or for general health improvement purposes.

This is in line with ASICS’ vision of personalisation, where grasping and projecting what is best for a specific individual and remodelling the shoes to be exactly what that person needs is very important.

On the same note, the biggest challenge that Taniguchi-san and his team face is also to develop personalised running shoes for every individual in the world. While every runner has a very different feet shape, an individual can have distinct foot shapes between his/her left and right leg as well. Hence, having the best shoes fit and satisfaction is the vision and mission which ASICS wants to realise for every individual.

When asked about what sets ASICS running footwear apart from competitors, the answer was that ASICS footwear developers have a consumer-first mindset and are eager to listen to consumers’ feedback during the development process. As such, they aim to roll out prototypes as soon as they can so that consumers’ voices can be heard.

Taniguchi-san’s favourite running shoes are the NOVABLAST3. After his runs, he loves to put on the ASICS ACTIBREEZE 3D Sandal.

Keita Ozawa-san is Developer of Performance Running Footwear at ASICS. Since joining ASICS in 2013, Ozawa-san has mainly developed performance running footwear. He had also been involved in the innovation development of future footwear at ISS for several years. In the last few years, he has developed the NIMBUS series and GEL-KINSEI BLAST.

Left: Yosuke Atarashi-san; Right: Keita Ozawa-san

In order to stay current with industry trends and developments, Ozawa-san and his team will constantly do their individual research and bring their findings to their team discussions.

When asked about the biggest challenge faced when developing performance footwear, Ozawa-san affirmed that it is to translate bold ideas into reality, bearing in mind creating the best value shoes for the consumers.

Yosuke Atarashi-san is Senior Designer of Performance Running Footwear at ASICS. Since joining the company in 2009, Atarashi-san has designed the GEL-NIMBUS series, GEL-NIMBUS LITE series, and NOVABLAST3. He has been consistently involved in the design, structural design, fabric development, and marketing ideas for many of the company’s core products.

According to Atarashi-san, what sets his designs apart from others in the industry is their focus on function before the aesthetic design of the shoes. They also constantly gather feedback from their athletes and customers, incorporating updates in the subsequent versions where possible.

Atarashi-san’s favourite designs are definitely the GEL-NIMBUS 25 and NOVABLAST3.


Endurance VS Strength Training

Many people in the fitness and bodybuilding areas still think endurance exercise prevents you from gaining muscle. But is their concern that exercising will cause them to lose muscle mass justified? Let’s look more closely.

Strength and endurance training can negatively affect one another.

That much is true. Strength and endurance training can interact negatively, but only if combined in an unbalanced fashion that is at odds with the intended training objective. When excessive cardio exercise makes up more than half of a bodybuilder’s sessions, he or she will not get the best training outcomes when trying to put on muscle. Similar to how a marathon runner won’t become faster by lifting large weights daily in the gym.

Finding the perfect balance is difficult in athletics because it calls for both a lot of strength and endurance. The only way to improve in both areas is to ensure the training stimulus is followed by an adequate rest interval. But this is frequently the issue when you try to make progress in two areas at once. As a general rule, always start a strength-building session when your muscles are not already exhausted. You won’t be able to exercise with the required intensity to generate an efficient training stimulus. Also, lifting big weights while feeling fatigued increases your risk of injury since it weakens your stabilizing muscles and impairs your coordination.

Do Cardio Workouts cause muscle loss?

Endurance training does not result in muscle loss as long as you give your body enough high-quality protein, complex carbohydrates, vital fats, and adequate time to recuperate. In actuality, the opposite is true. Regular practice of cardio exercises can help you grow muscle.

  • As a result of improved and more effective circulatory function, muscles’ capillary development has increased. This enhances circulation in the muscles.
  • Metabolic wastes are eliminated more quickly, and oxygen and nutrients are transferred more swiftly.
  • It increases your stamina and speeds up your recuperation. You can exercise more frequently and with greater intensity in this way.
  • Your body fat percentage may go down as a result.

Can a combined strength and cardio training program result in even greater muscle gains than a pure muscle-building program?

According to Tommy R. Lundberg and his Swedish research team, endurance training can directly influence muscle growth. Endurance training boosts muscle formation both directly and indirectly. In a 2013 study in the Journal of Applied Physiology, he concludes that combining resistance and endurance exercise results in more muscle growth than strength training alone. These findings are further reinforced by a fresh study by a Swedish research team led by Zuzanna Kazior released in 2016. The conclusions of this study, however, are in contrast with those of numerous other studies that found a mixed training program does hinder muscle growth.

In conclusion, Strength training should always include frequent cardio workouts. It is unjustified to worry that, when done correctly, endurance exercises may cause muscle mass loss. Regular cardio workouts have been shown to have health benefits and indirectly aid in developing lean muscle.


Training for the mountain: A trail running workout

Getting ready for the trail race of your life? Then this article will help you take your training up a notch.

Here, we’ll discuss how to train for your next trail running event, with a special focus on beginner and intermediate athletes. You’ll get a sample workout plan tailored to you, as well as tips on how to warm up and stretch.

Plus, we’ll answer any questions you have about trail running training. So, grab your gear and let’s get started!

Trail running workout

A trail running workout should include a combination of running, strength training, and cross-training exercises. Here are some important factors to consider when creating a trail running workout:

  1. Build Endurance: Trail running requires a high level of cardiovascular endurance, so it’s important to gradually increase the distance and duration of your runs over time.
  2. Incorporate Hills and Uneven Terrain: Trail races often include steep inclines and uneven surfaces, so it’s important to train on these types of terrain to build strength and improve your balance and coordination.
  3. Incorporate Strength Training: Trail running requires a lot of leg and core strength, so it’s important to include exercises that target those muscle groups, such as lunges, step-ups, and squats.
  4. Incorporate Cross-training: Cross-training activities such as cycling, swimming, or resistance training can help improve your overall fitness and endurance, and prevent injury.
  5. Incorporate Interval Training: Incorporating interval training, such as hill repeats or fartlek runs, can help improve your endurance by challenging your body to work harder for short periods of time.
  6. Gradual increase of the intensity and duration of your training: To avoid injury and burnout, it’s important to build up your endurance gradually over time.

Trail running workout for beginners

Here’s a sample workout designed for beginners:

  • Warm-up: 5-10 minutes of easy jogging or walking
  • Lunges: Lunges are great for strengthening your lower body and giving you more stability while running on the trail. (3 sets of 12 reps per leg)
  • Step-ups: Step-ups are a great exercise that can help strengthen your quads while allowing you to simulate the climbing of hills and mountains while trail running. (3 sets of 12 reps per leg)
  • Squat Jumps:  Squat jumps are a great way to build power and explosive strength, both of which are essential when running on trails. (3 sets of 12 reps)
  • Plyometric Push-Ups: Plyometric push-ups is an aerobic exercise that can help with muscular endurance, which is important when running long distances on trails. (3 sets of 12 reps)
  • Jump Rope: Jumping rope is a great way to get your heart rate up and get your body used to the quick bursts of energy that come with trail running. (3 sets of 1 minute)
  • Calf Raises: Calf raises are great for strengthening your calf muscles which can help you in both running and climbing hills and mountains. (3 sets of 12 reps)
  • Burpees: Burpees work your entire body and help build your core strength, which is important for trail running. (3 sets of 12 reps)
  • Mountain climbers: Mountain climbers are a great exercise that can help you build foot strength, balance and agility. All these are essential to running on trails. (3 sets of 12 reps per leg)
  • Cool-down: 5-10 minutes of easy jogging or walking

Trail running workout for intermediate and advanced athletes

  • Warm-up: 5-10 minutes of easy jogging or walking
  • Lunges (4 sets of 12 reps per leg)
  • Step-ups (4 sets of 12 reps per leg)
  • Squat Jumps (4 sets of 12 reps)
  • Plyometric Push-Ups (4 sets of 12 reps)
  • Jump Rope (4 sets of 1 minute)
  • Calf Raises (4 sets of 12 reps)
  • Burpees (4 sets of 12 reps)
  • Mountain climbers (4 sets of 12 reps per leg)
  • Cool-down: 5-10 minutes of easy jogging or walking

Warm-up and stretching

In the previous examples, we included simple warm-up routines. But if you are concerned about injuries, here’s our recommendation for a more in-depth warm-up routine:

  1. Start with a 5-10 minute easy jog or walk to get your blood flowing and heart rate up. Use a treadmill for this, preferably a shock absorbing treadmill
  2. Next, perform dynamic stretching exercises, such as leg swings, lunges, and high knees. These will help to loosen up your muscles and prepare them for the workout ahead.
  3. Then, do a few short sprints or hill repeats to get your legs and lungs working harder.
  4. Finally, finish with a few minutes of light jogging or walking to bring your heart rate back down.

Here’s a sample dynamic warm-up routine that might help:

  • Leg Swings (Forward and backward)
  • Lunges (Forward, Lateral and Backward)
  • High knees
  • Butt Kicks
  • Carioca
  • Skipping
  • A-skip
  • B-skip
  • C-skip

It is also important to focus on proper form and technique during your warm-up, as this will help to prevent injury and improve your overall performance.

Remember, the main goal of a warm-up is to increase your body temperature and get your muscles ready for the workout ahead. So, make sure to spend enough time warming up and adjust the intensity and duration of the warm-up according to your fitness level and the weather conditions.

Stretching and cooling down after a trail running workout

Trail running is highly prone to injuries due to the repeated impact on the knees and back. Cramping is also highly likely. With that in mind, it’s crucial to stretch appropriately.

Here’s our recommended stretching routine after a trail run or a trail run workout:

  1. Hamstring stretch: Sit on the ground with one leg extended in front of you and the other leg bent. Reach forward and hold onto your ankle or toes for 20-30 seconds before switching sides.
  2. Quad stretch: Stand with one foot behind you and hold onto your ankle or foot. Keep your knees close together and hold for 20-30 seconds, then switch sides.
  3. Calf stretch: Standing facing a wall, step forward with one foot and press the heel of your back foot into the ground. Keep both legs straight and hold for 20-30 seconds, then switch sides.
  4. IT band stretch: Sit on the ground with one leg crossed over the other. Place your hand on the outside of your thigh and gently press it towards the ground. Hold for 20-30 seconds, then switch sides.
  5. Upper body stretch: Clasp your hands behind your back and lift your arms up towards the sky. 
  6. Shoulder stretch: Bring one arm across your chest and hold it with the opposite hand. Hold each side for 20-30 seconds.

Be sure to focus on your breathing and to do this routine after each training session, paying special attention to the hip flexor muscles, knees and gluteus.

Common question

How many days a week should I train in the gym for a trail run? What should my preparation for a trail race be like?

  1. Gym training: Depending on your current fitness level and goals, we would recommend 2-3 days of strength training per week. These sessions should focus on exercises that target the major muscle groups used in trail running, such as the legs, core, and upper body. Additionally, exercises like plyometrics and balance training may be also beneficial.
  2. Trail running: To prepare for a trail race, it’s essential to get used to running on the trails. We recommend doing at least 2-3 trail runs per week, gradually increasing the distance and intensity over time. It’s also important to incorporate different types of terrain, such as hills and uneven surfaces, into your trail runs to help build strength and improve your balance and coordination.
  3. Cross-training: Cross-training activities such as swimming, cycling, or yoga can be beneficial for building overall fitness, improving endurance, and preventing injury. We recommend incorporating 1-2 days of cross-training per week.

It’s also important to keep in mind that recovery is crucial for making progress and avoiding injury, so make sure to include rest days in your training schedule and listen to your body.

As you get closer to the race, you should start to taper your training to allow your body to recover and be fresh for the race day. This means gradually reducing the volume and intensity of your training in the final weeks leading up to the race.

Remember, it’s important to individualize your training program to your current fitness level, experience, and goals. Consult with a sports medicine professional or a running coach if you’re unsure about your training schedule.

Final thoughts

To finish, training for mountain running involves more than physical fitness – technique and gear are essential too. No matter your level, having an appropriate plan in place will ensure you’re ready for your next race.

This article introduces a training program to suit beginners and intermediate athletes, as well as guidelines on warm-ups and stretches.

Further, endurance building, uphill trekking, strength training, cross-training, interval training, and adjusting workout duration/level as needed, are all necessary to curate a highly personalized plan.

With the right preparation and commitment, you will excel in trail running!


5 Tips for Fighting Fatigue

If you struggle with a persistent level of fatigue, you will understand how uniquely isolating and debilitating this can be. Fatigue goes beyond typical tiredness. It is a major mental and physical condition that affects your ability to engage fully with all the demands and enjoyment to be had in daily life. While sometimes there are simple answers, for instance improving your sleep schedule, other times there may need for something more medically focused. Here are five tips for fighting fatigue.

Observe Your Stress Levels

Carrying a high or mid-range level of stress around all the time can really tire you out. Stress is often circumstantial, though if you live through a particularly traumatic event or have some attachment issues from childhood, your brain may be wired for hypervigilance. So, it is a sliding scale, and it’s up to you to decide where you fit on the line. Whatever the cause of your stress, whether it is temporary or you have a permanently high cortisol level, it will affect your ability and capacity to sleep. It will wear you down during the day and make you feel fatigued. Take steps to minimize your stress levels and there will be a natural improvement on the fatigue front.

Take a Look at Gut Health

Your gut health can tell you a lot about your body. How you feel in your stomach dictates a lot of other things like disease and the ability to heal after infection. While it is essential to always know what you are taking, some forms of probiotic and prebiotic supplements are extremely useful for assisting in the retention of optimal gut balance. When this is managed properly, you will organically have more energy and higher function which will reduce those fatigue feelings.

Try to Exercise a Little

Or, try to exercise a lot! However, if you are a novice it’s best to break yourself in gently. Exercise does so many amazing things for both physical and mental health. Exercising and breaking a sweat definitely increases the oxygen circulation around your bloodstream which in turn allows for more efficient uses of your (now increased) energy levels! It also helps you maintain a good weight for your demographic which keeps you physically healthier in general and fights off conditions such as high blood pressure which can make you feel fatigued at points in the day.

Say Goodbye to Caffeine

While it is appreciated that this one might hurt a little, saying goodbye to caffeine is a guaranteed method for reducing fatigue. Caffeine, especially when it is depended upon in high doses, is entirely detrimental to your ability to regulate those all-important energy levels. It affects everything, and the comedown, once the caffeine is leaving your system, can be catastrophic. Cut it out, even if you do it slowly, and you will definitely see an improvement.

Focus On Your Sleep Regime

While it may feel easier said than done, focusing on improving your sleep routine will be one of the biggest positive changes you can make to boost your mind and body. It will definitely fight fatigue as well. There are a range of conditions that affect the ability to fall asleep and stay asleep, but if there is a way to channel some peace so that you can get your recommended hours in, you will begin to feel so much better. White noise helps some people while taking a look at your diet into the evening helps others. There are plenty of niches you can tap into, you just have to spend some time figuring out the root cause of your problem first.

So, whatever you decide to do to tackle your fatigue, it is worth exploring all the options until something starts to click.


8 Natural Ways to Lower Cholesterol

Keep your heart healthy by taking advantage of these natural ways to lower cholesterol.

What is cholesterol?

The waxy, fat-like substance known as cholesterol is produced in the liver and circulates throughout the body. With the terms “waxy” and “fat-like,” cholesterol may not sound particularly healthy for your body, but it does offer certain benefits.

It’s one of the components required by the body to produce new cells. Moreover, it is necessary for producing bile acids, progesterone, oestrogen hormones, and vitamin D and bile.

Yet, having too much cholesterol increases your chance of developing heart disease and stroke. It is crucial that you are aware of your level and, if it is high, take action. You may naturally lower your cholesterol by following these nine lifestyle recommendations.

It takes a multifaceted approach

Cholesterol reduction requires a diverse strategy. Switching from doughnuts to porridge for breakfast or from butter to olive oil is insufficient.

You must choose a healthy lifestyle every day if you want to lower your high cholesterol results. This entails closely examining every part of your daily routine, including your diet, level of exercise, and undesirable habits.

One word of caution: if you are already taking medicine, now is not the time to stop abruptly. Keep taking your medication as prescribed and on the same schedule.

Get plenty of soluble fibre

There are two forms of fiber: soluble and insoluble. Both varieties are necessary for a balanced diet. Yet, studies have shown that soluble fiber, which is present in foods high in fibre, such as whole grains, fruits, vegetables, seeds, and legumes, can lower LDL cholesterol by 5% to 10%.

Water and other biological fluids can be used to dissolve soluble fibers. They sort of accompany cholesterol to the bathroom, but they don’t hang around for very long. Dr. Colleen Tewksbury, senior study investigator and manager of the bariatric program at Penn Medicine in Philadelphia, claims that soluble fiber binds to cholesterol in the intestines and causes the cholesterol to be expelled in the stool.

Contrarily, insoluble fiber absorbs water and other substances to create regular stools. You need both types, so be sure you get half of each, totalling about 25 to 30 grams per day.

Eat unsaturated fats

We know that consuming too much saturated fats can increase blood levels of harmful cholesterol. But we should also increase our consumption of monounsaturated and polyunsaturated fats.

Unsaturated fats are far better for the heart than saturated fats and can be found in foods like fatty fish, olive oil, vegetables, nuts, and seeds.

As an illustration, a study published in the Journal of the Academy of Nutrition and Dietetics revealed that diets high in unsaturated fats can generally lower blood cholesterol levels. Higher intakes of monounsaturated fats were also connected to healthier HDL levels and healthier total cholesterol levels and polyunsaturated fats. Interestingly, you might be surprised by the healthiest high-fat meals you should consume. For instance, eggs are generally recognized for having high cholesterol, but the fact about eggs is that, for most people, saturated fats—not cholesterol—cause health issues.

Sprinkle on spices to flavour food

Isn’t it a delightful surprise to learn that a food you almost certainly already consume may help lower cholesterol? You probably already sprinkle cinnamon in your coffee or cereal and use garlic in your cooking without realizing it could lower your cholesterol. According to Tewksbury, research indicates that eating spices like cinnamon and garlic may help decrease cholesterol. Garlic may control slightly raised cholesterol levels, and cinnamon’s active ingredient, cinnamaldehyde, enhances lipid and glucose metabolism.

Try a plant-based diet

You might want to switch to a plant-based diet to lower those high cholesterol scores. The use of a plant-based diet to cure and prevent numerous chronic conditions, including heart disease and excessive cholesterol levels, is widely supported by research, according to nutritionist Dana Hunnes.

The 2019 ACC/AHA Guidelines on the Primary Prevention of Cardiovascular Disease are probably included. According to the recommendations, a diet high in plant-based protein has lower cholesterol (and salt) levels than one high in animal protein. So, switching from animal proteins like meat and chicken to plant proteins like tofu, beans, and quinoa can lower your risk of developing arterial plaque, a risk factor for cardiovascular disease.

Ditch the processed foods

Saturated fat, which raises LDL levels, is frequently found in processed foods. But, they also include a further caution. According to cardiologist Dr. Neel Chokshi, trans fats, refined sugars, and carbs in processed foods cause inflammation in the body. Atherosclerosis, or blockages in the walls of your arteries, is caused by high cholesterol combined with inflammation, he claims.


You might be surprised to learn that exercise is almost as crucial to naturally decreasing cholesterol as your diet. Many studies have shown that exercise lowers LDL and triglyceride levels, two harmful blood lipids. The fuel for your body is cholesterol and fat, according to Dr. Chokshi. Activity increases your body’s energy, which causes more of these lipids to be burned. Despite the data, exercising is not frequently chosen to lower cholesterol. Some people can find it tedious, uncomfortable, or difficult to fit into their hectic schedules. Contrary to popular belief, you don’t need to drag yourself to the gym to see results. Get some relatives or friends for fun and accountability, or even better. Consistency is the secret to decreasing cholesterol. He suggests that either 75 minutes of high-intensity exercise or at least 150 minutes of moderate exercise each week are ideal. Beginners can start with 30 minutes of daily walking comfortably before progressing to moderate-intensity exercise. According to Dr. Chokshi, performing two 20-minute resistance exercise sessions per week can also lower cholesterol by boosting metabolism and muscle mass.

Shed some weight

Aim to lose some weight if you’re overweight or obese. Lower cholesterol can be attained with even modest weight loss. According to research published in Translational Behavioral Medicine, total cholesterol, LDL cholesterol, and triglycerides decreased in patients who lost 5 to 10% of their body weight. And when folks dropped more than 10%, the statistics improved even more. Your risk for diabetes and cardiovascular disease will drop along with your cholesterol level as you lose weight.


What To Expect From A Fight Camp

A fight camp is a training site set up for a period of time, usually six to eight weeks, that people go to improve their fighting skills. Thinking about martial arts training can be overwhelming as they are usually portrayed in movies as intense activities; however, fight camps aid in making the training program simple and efficient so the trainee can achieve their set goals.

A camp can train you for a specific fighting style like MMA, jiu-jitsu, boxing, or a combination of different styles. Fight camp can be demanding and would push you both physically and mentally. They help athletes prepare intensely and adequately for an upcoming competition or event. There are a lot of excellent fight camps, including the San Diego Jiu-Jitsu Camp and North Park Jiu-Jitsu, both visited by world-renowned MMA fighters. Wherever you sign up for a fight camp, here are a few things you can anticipate:

1. Nutrition and Diet Plan

When preparing for a fight, you would follow a strict food schedule to get to the appropriate weight for your weight class. A nutritionist would create a diet plan focusing on reducing sugars and fats while increasing protein, carbohydrates, and vegetables. Your trainer would help you to identify any food allergies you might have when signing up.

You must also engage in muscle-building exercises and weight training to get into peak condition for the fight. These may include bench presses, curls, push-ups, sit-ups, and pull-ups. The main goal of the fight camp is to help you achieve the desired physical fitness level to succeed in the fight.

It is essential to stay committed to the training program and to follow the diet plan closely to achieve the desired results. You should not skip meals or cheat on the diet plan. Getting enough rest and recovery time between training sessions is also essential to avoid overworking your body. Dedication and perseverance can prepare your body for the fight and increase your chances of winning.

2. Conditioning Training

Fighting styles vary in length, ranging from short 30-second bouts to longer 30-minute ones. It’s unwise to exhaust all your energy in the first round, especially if you plan to fight until the end. To succeed, you must focus on endurance training, which involves different exercises like running, breathing, and practicing techniques. Endurance exercises help you last longer and better prepare you for different fight scenarios.

You’ll learn to fight in various conditions, such as sweating, pain, and blood flowing, simulating real fight scenarios. Your coach will guide you in maintaining your best shape to fight without exhaustion. Cardio workouts are vital as they help you build muscles essential for fighting styles. Repetition in training is also crucial since it enables you to become a better fighter. Dedication, commitment, and hard work can improve your endurance and help you become a better fighter.

3. Sparring Technique

Regular practice builds your stamina, endurance, and skill. To prepare for the actual fight, you will participate in a sparring competition with other camp members. This experience is like a mock fight against an actual opponent, allowing your coach to observe your stance and make necessary corrections. Your coach will provide guidance and advice that can significantly improve your skills.

Sparring is crucial in building muscle memory. This exercise helps you study your movements. It also assists you in identifying your weaknesses and areas to improve your performance. The training involves a lot of workouts, such as punching bags, glove and pad sparring, and tire carrying. These exercises will develop your strength and agility, essential for a successful fight.

Regular practice, sparring, and working out is essential to prepare you for your wedding day. It will improve your physical ability and increase your confidence, ensuring you are ready for challenges.

4. Meditation

Winning a fight isn’t just about physical strength. It’s also about having strong mental skills. At a training camp, you can learn how to improve your mental abilities, such as staying calm when there’s a lot of noise around you. This is useful when you’re in a match and things aren’t going your way, but you can regain your composure and make a comeback.

To complete the camp program successfully, you need to have a lot of self-discipline and mental toughness. It’s important to remember that the fight can be won or lost in your head, and having a “never give up” attitude can be a considerable advantage. The things you think about and focus on can significantly impact your performance, so the training camp will teach you how to cultivate a healthy mental diet to help you grow your mental strength.

5. Recovery Training

Maintaining peak physical fitness and avoiding injuries is crucial for athletes who engage in rigorous workouts. They must integrate rest periods into their training regimen to prevent muscle fatigue and strain and ensure overall well-being. In case of muscle soreness, athletes may opt for ice baths to alleviate discomfort or seek the assistance of medical professionals who can demonstrate specialized techniques to reduce pressure and pain in specific areas. For instance, massaging the space between the eyebrows can relieve headaches.

6. Strategies For Training

Before jumping into a fight, it’s important to remember that every fight is different. You should not rush into a fight without considering all the necessary details. To help you with this, a coach can assist in developing a game plan for approaching your opponent. This plan will also help you think on your feet and switch strategies when required. It’s important not to freeze or become overwhelmed during the competition because hesitation will give your opponent an advantage. You must develop multiple game plans to prepare for any situation as part of your training. This is crucial to ensure that you act instinctively during the fight.


Going to a fight camp has many advantages. Professionals will help you get in great shape and boost your mental toughness. You’ll also learn new training techniques and improve your decision-making skills. Plus, you’ll become more disciplined and motivated, meet like-minded people, and enhance your mood through exercise. Fight preparation takes a lot of work, so it’s best to do it safely in a structured environment.


How to Know You Are Not Drinking Enough Water

When you lead an active lifestyle, you likely understand the importance of remaining hydrated. You probably take a drink bottle with you everywhere you go and sip throughout the day. However, activity levels and weather conditions fluctuate, and dehydration can be a genuine concern. You might not be drinking enough water to remain sufficiently hydrated if you notice some of these symptoms.

Your Skin Is Dry

You might ask, ‘how much water should you drink in a day’ when you notice that your skin is constantly dry, with not even lotion enough to help it retain its lustre. Our bodies consist of up to 60% water, and if we lose water by not replenishing it, our skin can feel dry, scaly, flaky, and tight. If you don’t think you’ll remember to drink more water to improve your skin’s condition, set an alarm or download an app that sends reminders to your mobile device.

You Have a Headache

While many things can cause headaches, such as stress, tiredness, and eyestrain, you might even experience headaches or migraines when you’re dehydrated. Dehydration can cause and exacerbate headache disorders, and studies show that prevention of dehydration can sometimes be the best treatment.


When you lead an active lifestyle and eat nutritious meals, you might assume that your bowel movements will be regular. However, water can sometimes be a vital missing component. Your bowel can sometimes suffer when you don’t drink enough fluids or consume plenty of high-fibre foods. If you’re experiencing constipation, drink more water and alter your diet. You might notice a change in toileting frequency. If you don’t, consult a medical professional for advice.

Weight Gain

Watching the scales go up can be frustrating if you eat well and exercise regularly. While many things can contribute to weight gain, not drinking enough water might be one of them. Some experts suggest that drinking more water can boost your metabolism, which might be essential for losing or maintaining weight.

Urination Changes

You might be inclined to increase water intake if you notice that your urine is dark, possibly with a strong odour, and you’re urinating less frequently. Reduced urination frequently can often be associated with the kidneys. They regulate the water in your body, and if you become dehydrated, they conserve what they have and reduce how much urine your body forms. Drinking water also flushes out any bacteria that might be present in our bladders. If you aren’t consuming enough fluids, you might be at an increased risk of urinary tract infections.

Changes in Brain Function

Studies have shown that dehydration can affect brain function. While the brain can compensate for water restrictions on a short-term basis, it may not be able to do it in the long term, leading to side effects. Alongside noticing drops in your performance, you might also experience general irritation and moodiness. Not maintaining fluid intake might also affect those with psychiatric or neurological conditions.

Remembering to drink water can be challenging when you lead a busy lifestyle. However, when you realize that not drinking enough can lead to uncomfortable symptoms, you might be more inclined to keep a water bottle with you while performing activities like exercising, working, and running errands.


6 Common Mistakes To Avoid For A Healthy Dinner

Healthy meals are a crucial component of the plan, regardless of whether your goal is weight loss or simply living an active and healthy lifestyle. Remember that there are lots of blunders you might make at dinner:

1) Putting off meal preparation till the last moment

At the end of the day, when you’re worn out, it might be difficult to make wise nutritional decisions. To ensure that meal preparation goes well during the week, organize your menu on the weekend or on a day when you have extra time. You are considerably less likely to choose fast food or processed food when you have planned your meals and have completed some of the meal preparation in advance.

The Solution: Keep in mind that preparing your dinner at 8 p.m. doesn’t necessarily mean that you should sit down and eat at 8 p.m. each day.

2) Selecting substantial desserts

Did you know that excessive sugar consumption might impair the quality of your sleep? When you consume a lot of sugar, your blood sugar will surge and then decrease during the night, frequently waking you up. Even if you don’t wake up, this may cause you to awaken, causing you to feel exhausted the next day.

The Solution: A tiny post-meal treat, like a square of dark chocolate, can help satisfy your sweet tooth if you have one. Once you get into the habit of avoiding huge sweets, you only need a modest amount to satisfy your sweet tooth.

3) Eating The Largest Meal Of The Day For Dinner

Eating your larger meals earlier in the day may be beneficial if you’re attempting to reduce weight. Even if the amount of food is the same, you will lose weight more quickly if you have your larger meal during noon. Additionally, eating earlier in the day may result in hormonal adjustments that keep you fuller for longer, lowering your risk of overeating.

The Solution: Eat a smaller portion of your nutritious meal and up your calorie intake during breakfast and lunch.

4) Taking Too Much Alcoholic Beverages

A few drinks may make it easier for you to fall asleep, but alcohol has an impact on your entire night of sleep. Your body’s natural progression through the various stages of sleep will be disturbed by the alcohol in your system. It frequently leads to lighter, more restless sleep toward morning, leaving you exhausted the next day.

The Solution: Be sure to maintain your drinking at a level that prevents you from becoming restless and waking up frequently through the night.

5) Eating in front of a computer or television.

Mindless eating might result from eating dinner while watching TV or browsing the internet. You are less likely to experience satiety when you are not mindful of what you eat. People who eat when they are preoccupied are frequently less conscious of how much they are eating at any given time, which might result in overeating.

The Solution: Make an attempt to focus on the details of what you’re eating, such as the flavours, colours, and textures of your food, and try having a healthy meal without using any technology.

6) Eating just before bedtime

Last but not least, eating late at night can raise your blood sugar levels above what your body can tolerate when it thinks you should be sleeping. This has the potential to cause metabolic problems, weight gain, insulin resistance, and fat deposition over time. Additionally, eating late is a major trigger for acid reflux because it takes your stomach a few hours to empty after a meal (and this process generally decreases with age).

The Solution: Set a timer for three hours before your last meal of the day. A wonderful method to prevent eating too late at night is to prepare a meal plan in advance.


What Runners Need to Know About Overpronation

Overpronation is more common than you might realize.

In fact, there are thousands of runners out there who don’t even know that they’re overpronating. And can’t understand why they regularly experience foot pain during or after running.

Here’s what runners need to know about overpronation, how it impacts your running, and how to manage if you do overpronate. 

What Is Overpronation?

To understand overpronation, it’s important to first know about pronation. When you walk or run, your arch flattens and your foot rolls slightly inwards as you step on the ground. This is pronation.

It’s normal and most people pronate when they walk or run. The average foot pronates about 15 percent, and this plays a huge role in absorbing shock as you land.

A slight inward rolling of the foot is not an issue, but when that motion becomes excessive—more than the typical 15 percent—it’s known as overpronation.

Not only does this reduce how your feet naturally absorb shock, but it also places excess strain on your big toe, ankle, and travels up your leg to your knees and hips.

The strain on your foot and leg muscles and joints can lead to injuries that you may not experience if don’t overpronate.

How Does Overpronation Affect Your Running?

Overpronation causes your body weight to be distributed unevenly as your foot rolls inward.

Your muscles and joints need to compensate for this to try and prevent injury. This means they’re working harder than they usually would, increasing the risk of overuse injuries.

As your foot rolls when you land, it’s less able to absorb shock. As a result, the impact force affects your feet and legs more than normal, which can increase your pain mid-stride. You’ll also experience more impact up the kinetic chain, which could potentially cause injury to your knees or hips.

Common running injuries from overpronators include Achilles tendonitis, shin splints, plantar fasciitis, and IT band syndrome. Each of these injuries has the ability to keep you from running for weeks or even months.

But it’s important to note that if you do overpronate, you can reduce the chance of getting injured by protecting your feet – something we’ll cover in a minute.

How to Tell If You Overpronate

Before we look at solutions, you need to find out if you overpronate.

It’s almost impossible to test yourself for overpronation while walking or running. That being said, there are a few ways to figure out whether or not you may be overpronating.

Cardboard Test

This test will determine what kind of arch your foot has, but it won’t necessarily tell you if you overpronate. However, it can tell you if you have flat feet, which means you’re more likely to overpronate.

It’s easy to do. Place a piece of cardboard on the floor, wet both your feet—not soaked, but covered in water—and stand on the cardboard. Stand firmly and like you normally would on any other ground. Don’t do anything unusual with your feet!

Once you step off of it, you should be able to see the imprint of your feet. If there’s a thin strip down the outer edge and then an empty area in the middle—where your arch is—then you have high arches and most likely don’t overpronate.

However, if your footprint looks pretty flat and there’s hardly any empty space, then it’s likely you have flat feet—which means you’re likely to overpronate.

Shoe Wear

The wear on your current pair of shoes is probably a more accurate way to tell if you do overpronate.

Grab an old pair of your shoes—preferably running shoes—and flip them upside down. Where do you see the most wear on the outsole?

If there’s a lot of wear on the inner edge of the foot, then overpronation is likely to be the reason. From heel to toe, your inner side of the foot will wear away quicker due to your feet rolling in from overpronation.

How to Protect Your Feet If You Overpronate

The main thing runners need to know about overpronation is that if you want to perform at your best and lower your risk of developing injuries, you need to protect your feet.

Here are some steps you can take to do just that.

Get Stability or Motion Control Shoes

Stability shoes or motion control shoes are a must for overpronators. These shoes are made with features that are designed specifically to keep your feet in a neutral position—that is, to prevent them from rolling excessively inwards.

Stability shoes usually feature what’s called a medial post or guide rails. These help prevent your feet from rolling in. Motion control shoes do the same but are designed for severe overpronators who need extra support. These shoes are often heavy and clunky.

Either way, find a pair of stability shoes that will work for you. They keep your feet in the right position so there’s no extra pressure on the tissues and ligaments of the foot and leg, and the kinetic chain stays aligned.

Choose a Robust Insole

If you’ve just got yourself a brand new pair of neutral shoes and you don’t want to go out and buy another new pair of stability shoes, you can opt for an insole.

Choosing an insole for flat feet can help to realign the foot muscles and bones, keeping your feet safer and helping you walk or run with a more natural, less injury-prone gait.

You may be able to get one over-the-counter, that’s designed for overpronation or flat feet.

Or you can get one custom-made for your feet. This may cost more, but it will last you longer and you can switch it between multiple pairs of shoes so you’re always supported.

Work On Your Running Form

Improving your running form can help to improve your pronation. Although you should still be wearing stability shoes or an appropriate insole, getting your form right may help you to lessen the effects of overpronation quite significantly.

Do your best to maintain a cadence of between 170 and 180. Work on landing on the front part of your foot, rather than your heel. It may feel strange at first, but this will prevent overstriding, which can help to take the strain off your feet.

Getting your form right also means you’ll be strengthening your feet, so you may find that your overpronation improves over time.

Final Thoughts

The best thing about overpronation is that it’s not hard to fix. The first step is figuring out if it’s something that you’re doing.

Once you know that, it’s a simple matter of finding the right shoes or using an insole until you can replace your shoes with stability or motion control shoes.


Symptoms And Risk Factors Of Your Body Overheating During Exercise

Overheating occurs when the body fails to regulate its heat level, resulting in heat injuries. Doctors at Singapore General Hospital (SGH), a member of SingHealth’s group of hospitals, explain that heat injuries are caused by the body’s inability to regulate its temperature properly.

The factors contributing to heat injuries

In Singapore’s hot and humid weather, heat injuries are a serious concern. It is important to recognize and treat heat injuries as soon as possible. However, you can easily and effectively prevent them by observing a few simple measures and knowing your limits.

Factors at play

There are a lot of factors that make you more likely to get heat injuries. In some cases, such as high temperatures, they are obvious, but in other cases, they are less obvious.

When exercising and training in the heat, there are several factors to consider.

  1. High temperatures – Heat is gained by the body through radiation when the air temperature is greater than 30-32 degrees Celsius.
  2. High humidity – Reduces sweat evaporation, resulting in less heat loss.
  3. Sun exposure – As a result of solar radiation, heat is gained in sunny weather. Cool, cloudy, and breezy weather reduces heat gain.
  4. Excessive strenuous physical activity – Repeated muscular contractions increase the body’s heat gain.
  5. Poor physical fitness, lack of sleep, obesity – Due to these factors, your cardiovascular system and sweat glands respond less efficiently to exercise, making you susceptible to heat injuries.
  6. Coffee, tea, alcohol – Water loss occurs through urination when these drinks are consumed.
  7. ​Certain medications – Sweating and urination may be reduced or increased by certain medications. If you are unsure, read the product insert or consult your doctor.
  8. ​Febrile illnesses – Change the body’s normal processes for regulating temperature.
  9. Illnesses that cause vomiting and diarrhoea – Fluid loss increases.

Heat injuries and their symptoms

Heat cramps are the mildest form of heat injury. The condition is caused by excessive sweating, which leads to a loss of water and salt. Larger muscle groups (calves, thighs, abdomen) experience painful intermittent muscle cramps.

The cardiovascular system is unable to cope with the metabolic demands of contracting muscles, leading to heat exhaustion, a severe form of heat injury. With elevated body temperature, the person experiences weakness, exhaustion, headaches, dizziness, and profuse sweating. It is important to treat heat exhaustion as soon as possible.

Heat stroke is the most severe form of heat injury, caused by a malfunctioning body’s temperature regulating mechanism, as evidenced by the body’s core temperature rising above 41 degrees Celsius and the absence of sweating. There is confusion and aggression in the person, and they may even slip into a coma. The symptoms of heat stroke are serious and require immediate medical attention! In the absence of proper medical attention, the person may die within minutes.


How to Set (and Actually Reach) Your Running Goals in 2023

55% of runners on the exercise-tracking app Strava hit a new personal record (PR) in their 5K, 10K, half-marathon and marathon distances in 2020, according to Strava’s 2020 Year in Sport report. For those who are looking to meet ambitious running goals in 2023, getting started — and maintaining — good running habits throughout the year can seem like a major challenge. From how you can successfully set goals to how you can go about tracking them — and how you can stay motivated along the way, here are just three tips worth keeping in mind.

1. Effectively identifying and setting goals

Whether your goal is to run a marathon by the end of the year or simply get into a regular running routine, setting goals can make a major difference. According to Verywell Fit, setting goals can help you break down your goal into more manageable steps. “By following incrementally increasing goals, you likely won’t feel like you’ve bitten off more than you can chew — which, in turn, keeps you from feeling overwhelmed and giving up,” explains the post. When looking to set specific goals, Verywell Fit suggests first asking yourself a series of questions — from how often you’d like to run each week to the pace you’d like to keep, which will aid greatly in identifying your goals. From there, physically writing down your goals can be a great way to serve as a reminder later on as to what you’re setting out to achieve.

2. Tracking your progress

If you don’t happen to have a method in place to help you track your progress towards your running goals, it can be extremely easy to lose sight of what you’re working towards and perhaps even forget about your goals altogether. Using a notebook is just one simple way to keep track of your progress, whether you choose to simply track the dates/times that you ran or you opt to keep a more detailed account of each run and what was accomplished. Habit-tracking apps can also make for a convenient, easy-to-use option while providing a simple, comprehensive visual of your progress.

Wearable fitness trackers can also be a fantastic way to keep track of your running goals, especially if you’re looking to track things like your route, the amount of time you spend running, or even to provide insights if your goal is to lose weight via running. An Australian team of researchers from the University of South Australia reviewed data from 400 studies across the world, involving almost 164,000 participants from trials that were conducted wearing activity trackers. In regard to the results and the value of wearable activity trackers, PhD candidate Ty Ferguson notes “They encourage people to exercise on a regular basis, to make it part of their routine and to set goals to lose weight.” 

3. Staying motivated (throughout the year)

For those who set running goals at the beginning of the year, staying motivated weeks and even months later can become quite the challenge. In fact, the failure rate for New Year’s resolutions is said to be an estimated 80%, with most people losing their “resolve and motivation” in mid-February, according to the U.S. News and World Report. That said, there are actually a variety of creative ways that runners can maintain their motivation throughout the year. Adding variety to your running routine is just one way to keep things interesting all year round — whether that be by changing your route, running with friends/family, or creating new challenges for yourself. 

Creating, setting, and maintaining running goals throughout the year can be a major endeavour, though following through and reaching your goal can make the process well worthwhile.


A one-day diet that will change your eating habits

There are simple things you can do in one day to jump-start healthy eating, but dieting doesn’t happen overnight.

1) Keep it simple

Registered dietitian and nutritionist Libby Mills says people often view changing their eating habits as all or nothing. Take one small step forward a day (such as skipping dessert or eating more vegetables). As a result, it will be more manageable and still have a big impact in the long run.

2) Start your day with a glass of water

You might want to start your day with a glass of water instead of a cup of coffee. It will jump-start your metabolism and get things moving. You can feel revived after cleansing by clearing your head and allowing your bowels to move regularly. Make sure you leave a glass of water on your bedside table before you go to sleep at night; drain it before you get out of bed the next morning.

3) Practise mindful snacking

Snacking is fine as long as you make nutritious choices that don’t add lots of calories to your day. When your lunch starts to wear off, grab a handful of nuts instead of chips or a candy bar. Fibre and protein will fill you up, and you forget what you read about their fat content. Plant-based fats are a valuable source of fat for controlling blood cholesterol because they are healthy and plant-based. You’ll feel fuller after eating apples since they contain pectin, a type of fibre that increases with moisture in your stomach.

4) Get enough kilojoules

The consumption of too many kilojoules can be unhealthy, but the consumption of too few kilojoules can also be harmful. Depriving yourself of food slows your metabolism, which causes your body to burn muscle and store fat, resulting in weight gain. Tracking your kilojoules periodically is a good way to spot check your eating habits and make sure you’re making healthy choices.

5) Get enough sleep

Getting enough sleep can help you change your eating habits. You’re more likely to overeat or make poor food choices when you’re tired. A lack of sleep can also affect the hormones that control hunger and metabolism. Make sure you get seven to eight hours of sleep every night.

6) Eat off smaller plates

Eat as much food as you like, but only if you use a smaller plate than usual dinnerware. Cornell researchers found that people who ate cereal out of large bowls consumed 16 percent more cereal than those who were given smaller bowls. Eating off smaller plates helps you eat less while still feeling full.

7) Don’t forget breakfast

Eating something for breakfast every day is important, even if you don’t eat breakfast often; this can help you maintain a healthy eating pattern. Those who eat breakfast tend to have better control over their eating throughout the rest of the day. Make sure you eat something low in sugar and contains protein and fibre. Healthy breakfast choices such as veggie omelettes, wholegrain toast with peanut butter, or low-fat yoghurt with fortified cereal will keep you full until lunchtime.

8) Drink water throughout the day

You’ll eat smaller portions when you sit down for a meal when you’re properly hydrated after drinking water all day. When you’re dehydrated, your body may think you’re hungry, so constant snacking might be due to your thirst.


HomeTeamNS Unveils Highly Anticipated Bedok Reservoir Clubhouse, a Waterfront Haven for Home Team NSmen

HomeTeamNS’ second ground-up clubhouse – HomeTeamNS Bedok Reservoir is a Waterfront Haven, equipped with smart and sustainable features

SINGAPORE, 4 January 2023 — HomeTeamNS celebrated the official opening of the highly anticipated HomeTeamNS Bedok Reservoir today. Themed as a Waterfront Haven, it is the only reservoir-fronting clubhouse in Singapore and has an unparalleled view of Bedok Reservoir. Equipped with smart access systems, green features and several first-of-its-kind facilities, HomeTeamNS Bedok Reservoir will be the ultimate waterfront retreat for Home Team NSmen to unwind with their loved ones.

The launch of HomeTeamNS Bedok Reservoir concludes the year-long series of commemorative activities that has been held to celebrate 55 years of National Service. The new Bedok Reservoir Clubhouse was constructed to recognise and show appreciation to past and present NSmen from the Singapore Police Force and Singapore Civil Defence Force for keeping Singapore safe and secure. Similar to current clubhouses, HomeTeamNS Bedok Reservoir aims to promote camaraderie, pride and bonding among Home Team NSmen through the provision of quality, well-designed and well-thought-out facilities and services that cater to the needs of different generations of Home Team NSmen.

Over 350 guests, including members of the HomeTeamNS Board of Governors, Home Team NSmen Volunteers, and Business Partners, attended the opening ceremony, graced by Guest- of-Honour Mr K Shanmugam, Minister for Home Affairs and Minister for Law, who is also Chairman of the HomeTeamNS Board of Governors.

A Waterfront Haven

Nestled within the lush Bedok Reservoir Park, the barrier-free HomeTeamNS Bedok Reservoir is designed to integrate with the surrounding greenery to offer a relaxing and picturesque clubhouse for Home Team NSmen to bond with their loved ones.

The Bedok Reservoir Clubhouse features an exciting array of first-of-its-kind facilities suitable for patrons of all ages. This includes:

  • Aqua Adventure, Singapore’s first integrated all-weather water adventure centre, featuring Singapore’s longest indoor waterslide, as well as an indoor aquatic challenge rope course;
  • Action Motion, a digital active experience arena with Singapore’s first score-tabulated gamifier system, in which participants are able to challenge each other in the multi-level obstacle course, among other installations, and have their scores displayed in real-time on a leaderboard in the arena.
  • East Villa, Ten attractive 2-storey concept villas with garden and waterfront views, complete with roof balconies, kitchenettes and sheltered BBQ area for NSmen looking to host gatherings and enjoy staycations with their families and friends;
  • ManCaves, urban hangout spaces that include amenities such as complimentary wi-fi, built-in kitchenettes, and karaoke systems; and
  • Infinity swimming pool, a 6-lane 50-meter pool overlooking the reservoir.

Smart and Sustainable Features

In 2016, A HomeTeamNS Clubhouse Masterplan was drawn up, involving three clubhouses: Khatib, Bedok Reservoir, and an upcoming Tengah Clubhouse. It is a long-term development plan to build new clubhouses that are state-of-the-art and first-class in terms of location, design, and facilities. Following in HomeTeamNS Khatib’s footsteps of a smart clubhouse, HomeTeamNS Bedok Reservoir is the second to boast an array of digital capabilities.

Smart features include the gamifier system used in the Action Motion facility; a robot concierge that engages visitors to help with wayfinding and helpdesk support; and a keyless QR code door access system in the East Villa integrated with the HomeTeamNS Mobile App for a seamless stay.

Ms Agnes Eu, Chief Executive of HomeTeamNS, said: “We have moved beyond providing a traditional brick-and-mortar clubhouse experience for members. To complement our state-of-the-art clubhouses, our team worked hard on innovative digital solutions, allowing our members to navigate our clubhouses seamlessly. Our new clubhouses feature lobbies equipped with self-help kiosks where members can access membership services and facilities booking.”

“The kiosks are integrated with our HomeTeamNS Mobile App, which means members can also access these services conveniently at home before visiting the clubhouse. The mobile app also allows members to check in at the facilities they have booked seamlessly. We have recently added a loyalty rewards programme in our mobile app, which aims to strengthen our engagement with our members.”

On the sustainability front, the clubhouse is awarded BCA Green Mark Platinum for its various green features that maximise energy efficiency and water conservation. This includes the use of eco-friendly materials and systems, energy-efficient light fittings, use of solar photovoltaic panels, and a “blue & green” roof to harness natural resources such as solar power and rainfall. The clubhouse is designed to boost natural ventilation and has an overhanging balcony that acts as shading for lower floors. Materials that minimise heat gain by the building were used in the construction, which reduces the clubhouse’s energy consumption.


Levelling Up Your Workouts: 10 Things That Can Help You Achieve Your Full Potential

When it comes to physical fitness, it is crucial to understand the things you can do to boost and benefit your workouts. Working out is often the main focus of many people trying to reach their potential, but there are other aspects that are vital to consider as well. Diet, hydration, lifestyle and rest are also critical to help you achieve your goals. 

Peak fitness means taking care of your body in all ways: knowing how to fuel it, when to rest and what you should avoid. It is vital not to fall into the habit of working out without considering how other parts of your life can affect your overall goal. 

1. Set Realistic, Measurable Goals

While your overarching goal may be to get to peak fitness, this goal is too broad and large to make a suitable motivator. You will need to develop goals throughout your fitness journey, making them realistic and measurable every month or two. This can help you truly track your progress and give you real satisfaction each time you meet a target. However, you should also be cautious not to set your goals and targets too low, as this can be demotivating in its own way. 

2. Stay Hydrated

Hydration is critical to a successful workout, and though many people understand its importance, many people still struggle to get the right amount of liquids into their diets. Keeping hydrated throughout workouts and during daily life is critical to keep your body functioning at top condition. During workouts, it is best to keep a good-sized bottle of water with you at all times. If you are doing a particularly strenuous workout, using sports drinks during or after can be an excellent way to hydrate and maintain your electrolytes. 

3. Schedule Your Rest Days

Though it may feel somewhat counterintuitive, it is essential to have scheduled rest between your workouts. Working out every day of the week at a high intensity is the surest way to injure yourself or burn out. It is best to rest every other day, doing some gentle exercises like stretching or walking on your rest days. 

4. Remember The Importance Of Diet

Diet is critical to help you strengthen your body and ensure that it gets all the vital vitamins and nutrients it needs. The right diet will keep you feeling energetic throughout the day and give you heaps of energy for your workouts. Your diet should be well-balanced, with plenty of protein, fresh fruit, and vegetables. 

5. Work On Your Mindset

Mindset can be an essential factor in your reaching your goals. A major goal like peak fitness can take months or years to achieve, depending on the fitness level you began training with. This means that you’ll need to maintain your motivation and passion for working out and getting fit. A positive mindset can be invaluable for keeping you on track, even on days when you’d rather stay in bed. There’s no easy trick to getting a positive mindset but visualising the positive outcome you want can help. 

6. Become A Personal Trainer Yourself

The more you know about how to work out effectively, the better able you will be to apply this to your own goals. Teaching others about fitness can help you deepen your understanding of your own workouts. As an added bonus, you could even start a side gig working as a personal trainer. The Fitness Group has a huge range of excellent courses that can help you expand your fitness knowledge and help you achieve your goals. 

7. Add Variety To Your Exercises

Doing the same exercises day in and day out can not only get boring, but it can also prevent you from reaching your potential. A healthy fitness routine needs a good variety of exercises to keep you interested and work all areas of the body properly. Switching things up can be a great way to keep you excited and interested in the workouts you do. 

8. Be Consistent With Your Workouts

Just like overexercising, under or inconsistent exercising can also prevent you from reaching your potential. You need to be consistent with working out so that it forms a habit that is much easier to maintain. Consider creating a schedule of workout days and stick to it as closely as possible. 

9. Cut Back On Unhealthy Habits

Smoking, drinking alcohol and eating junk food can all slow your progress when it comes to achieving peak fitness. Smoking can reduce your lung capacity, making it difficult to work out properly, while alcohol can cause dehydration and low blood sugar, which will also lower your performance. Junk food often provides empty calories, meaning you’ll eat more without gaining the energy you would get from healthier alternatives. Of course, you can enjoy alcohol and junk food occasionally, but this should be done only in moderation. 

10. Get Quality Sleep

Rest is vital to help you excel at your workouts. You’ll need to get quality sleep each night to help your body recover from your workouts and prepare for the next session. This means that you need the right sleep schedule and environment to help you get the best night’s sleep possible. It can help to set yourself times to go to sleep and wake up. The more regularly you manage to stick to your sleep routine, the better your body will adapt to it. It is also a good idea to avoid using your phone or other electronic screens before bed, as this can disrupt the natural sleep cycle. 


Reaching peak fitness can take time and significant hard work. It is crucial to be committed to your workouts and lifestyle to have the best chance at success. It is also vital to have a clear idea of what peak fitness looks like to you so that you can set yourself achievable goals to work towards. Finally, you should always remember that reaching a peak fitness level can come with setbacks, such as injury. The process is a marathon, not a sprint, so try to maintain a positive outlook which will be invaluable. 


How To Train Your Dog To Run With You

Running with your dog is something you can train for, and it’s something you and your dog can enjoy doing together.

Your dog will benefit from increased physical activity, and he will also get the cognitive and emotional stimulation he needs to be fulfilled and happy.

You can teach your dog to be a well-mannered and eager running buddy by adhering to a few basic principles and combining positive reinforcement, frequent exercise, and lots of praise and prizes. So get your furry friend’s leash and your running gear on, since you’re about to go for a run.

1. Start small

First, train your dog to run on a leash. This will get them used to being tied to you and moving at your pace. Start with modest, leisurely distances and build up to longer, quicker runs. This will train your dog to follow your instructions and commit to long periods of exercise. A dog’s neck may easily break with a slack leash or collar, so use a harness or leash that suits your dog.

2. Make sure the leash fits

If you want to teach your dog to run with you, you’ll need to get him or her used to a harness or a leash that fits properly. Because of this, your dog’s neck will be spared the pain and perhaps harm that would result from unneeded strain. 

A dog’s neck is less likely to be strained while wearing a harness since the weight of the leash is distributed over the chest and shoulders. A properly fitted leash will help prevent your dog from becoming entangled or tripping over the leash. Always use a properly fitted collar or leash and discard any that are too loose or too tight, as well as those that are torn, broken, or otherwise unfit for use.

3. Remember bathroom breaks

Before and after each run, let your dog eliminate. This will guarantee that your dog is comfortable and able to concentrate on training without being distracted. Before each run, take your dog to a potty area and allow him time to urinate and defecate. After each run, let him relieve himself again and wipe up any messes to avoid mishaps. By giving your dog frequent potty breaks, you may assist them to concentrate throughout training.

4. Give rewards

After each successful run, make sure to praise, treat, and play with your dog. This will motivate your dog to keep working hard throughout training. After each run, give your dog with food, toys, or other positive reinforcement. Play fetch or tug-of-war to encourage your dog to work hard and have fun. Positive and rewarding training sessions may keep your dog motivated and interested.

5. Keep a schedule

The first step in teaching your dog to run with you is to establish and maintain a regular jogging regimen. This will help your dog retain its current level of fitness and become adapted to the more frequent activity needed for running. If you want to get in the habit of jogging with your dog, it’s best to do it at around the same time every day and to work up to longer and faster runs over time. Never miss runs or make sweeping modifications to your training schedule; instead, aim for consistency. 

6. Monitor closely

When teaching your dog to run with you, be conscious of their energy levels and physical condition to avoid overexertion or injury. Remember that this is a brachycephalic breed. Look for symptoms of exhaustion, pain, or distress in your dog’s behaviour and body language during runs. Take a pause if your dog looks weary or disinterested in running. Stop running and seek veterinarian treatment if they display discomfort or injury. Monitor your dog’s weight and health, and adapt their training as required to ensure they receive enough activity for their age, breed, and condition.

7. Increase the difficulty gradually

You can progressively raise the intensity of your runs by adding hills, stairs, and other difficulties as your dog gains confidence and comfort while jogging with you. As a result, your dog’s stamina and endurance will improve, and he or she will also benefit from the mental and emotional stimulation provided by this routine. Start your running routine on flat, level ground and work your way up to jogging on hills and stairs to enhance the intensity of your workouts. Always keep a close eye on your dog and make any necessary adjustments to the intensity of your runs to ensure the dog doesn’t overdo it and get hurt.

Training your dog to run with you may be fun and gratifying. By following the tips above, you’ll have your dog going in no time. You and your dog will benefit from exercise, fresh air, and quality time together, and you can make it fun and challenging. Cheers!


7 Foods You Should Never Eat Before Bed

Before going to bed, you may nibble on a ‘light snack’ to prevent hunger pangs in the middle of the night. While you work hard to stay asleep, you toss and turn for hours and wonder if it’s something you ate. The truth is that certain foods, even healthy foods, can disrupt your sleep and mess up your digestion. In the following article, discover which food types you should avoid that can disrupt your sleep.

1) Fried foods

Do not indulge in late-night munchies at the drive-thru. Behavioural sleep therapist Dr Richard Shane says that greasy, fatty foods digest slower than protein and carbs, so when you try to fall asleep, your body will still be busy digesting, he says. “You don’t want the engine of the digestive system cranking away when the rest of your body is trying to go to sleep,” he says.

2) Hot sauce

It is important to avoid spicy foods before bed for two reasons. Among other things, they can irritate the stomach and cause heartburn, preventing you from winding down for sleep. This interaction also promotes the release of histamines into the body, which promotes wakefulness.

3) Alcohol

Drinking a glass (or two) of red wine before bed might make you sleepy, but you won’t get good quality sleep. After your head hits the pillow, your liver is still hard at work removing alcohol from your body. Your liver is connected to your heart, so you awaken when your heart beats faster. Your pounding heart will make it difficult to drift back to sleep once you emerge from dreamland.

4) Chocolate

Although you probably wouldn’t drink coffee before bed, it’s not the only source of caffeine. A square of chocolate contains 23 milligrams of caffeine or a quarter of a cup of coffee.

5) Coffee

Although this isn’t a surprise, it’s important to know that you shouldn’t drink coffee within two hours of going to bed. When it comes to caffeine, the general rule is no later than early afternoon. Try decaf or half-caf if you are looking for a mid-afternoon sweet fix.

6) Water

In most cases, extra hydration is a good thing. In the lead-up to bedtime, however, you might want to reduce your liquid intake to avoid getting out of bed to use the toilet. Keep your body hydrated by drinking enough water throughout the day and even at dinnertime. Don’t go to bed thirsty, and drink a lot of water before going to sleep.

7) Workout helpers

Caffeine is commonly found in sports shakes and snacks to boost athletes’ performance. You should avoid taking them close to bedtime and check the label of your protein shake after your workout to ensure there is no caffeine in it. Make sure the workout drinks you’re eating before bed are post-workout drinks, not pre-workout drinks, which are highly caffeine- and stimulant-loaded.



JustRunLah! is owned and managed by JustConnect Media