4 Non-Dairy Alternatives to Milk

It is becoming more and more common to give up dairy products. This happened for many reasons, ranging from milk allergies and lactose intolerance to ethical concerns. How can we find (non-dairy) alternatives?  


Milk is a complex food and in 100 g of cow’s milk contain:

  • 87 g water
  • 3 g protein
  • 4 g fat (approx. 50% of which is made up of saturated fatty acids like palmitic acid, about 25% is unsaturated fatty acids like oleic acid, and the rest is polyunsaturated fatty acids like linoleic acid)
  • 5 g carbohydrate (primarily lactose)
  • Vitamins like A, B1, B2, B3, B5, B6; biotin, folic acid, B12, C, D, E, and K.
  • Minerals like sodium, potassium, calcium, magnesium, phosphorus, sulfur, and chloride.
  • Trace elements like iron, copper, zinc, manganese, fluoride, and iodine.


An allergy to milk or dairy products is different from being lactose intolerant. If someone is intolerant, the problems are caused by lactose. An allergy, on the other hand, is a reaction to certain proteins in the milk. Allergens in milk include casein, beta-lactoglobulin, and alpha-lactalbumin. The body reacts by fighting harmless proteins, which then creates allergic reactions.


When consumed in moderation, plant-based milk alternatives can be just as nutritious as conventional cow’s milk. You should stay away from alternatives that contain hidden ingredients that can harm your health. These include:

  • Sugar: Sugar is disguised by many names (e.g. sucrose, dextrose, glucose, fructose, fructose syrup, glucose syrup, maltodextrin, lactose, maltose, etc.) Sugar addiction is a real issue, which is why added sugar should be avoided in every way. You should completely stay away from artificial sweeteners.
  • Natural flavors: These include flavor constituents derived from plant or animal products. However, they no longer have anything in common with the food they come from, aside from the same chemical components.
  • Stabilizers like gellan gum: Gellan gum is a polysaccharide produced by the bacterium Sphingomonas elodea. It has the E-number 418 and is frequently combined with the thickening agent xanthan gum, which can have a laxative effect when consumed in large amounts.
  • Acid regulators: Acid regulators, such as phosphates, are added to milk alternatives to maintain the pH during storage. However, here is a lot of controversy surrounding the use of high concentrations of phosphates as a food additive, which is why they should only be consumed in small amounts.

Be sure to read the ingredient list before you buy any alternative milk.



The coconut milk you can purchase at your supermarket is a good dairy-free alternative. It is made by blending coconut meat and provides nutrients such as magnesium, iron, and potassium. Lauric acid, a medium-chain fatty acid found in coconut milk, is easily absorbed by the body and used as energy.

Full-fat coconut milk is high in calories. Despite its health benefits, it is best to consume smaller portions. If you are buying coconut milk, look for pure, organic coconut milk that is commonly sold in cans.


Almond milk is a mixture of finely ground almonds and water. It is a particularly good alternative to cow’s milk for people who are allergic to dairy products. It is almost free of allergens and contains neither lactose, soy proteins, nor gluten. Almond milk has anti-inflammatory properties and may be easier to digest than dairy milk. Almond milk has the downside of being sweetened with added sugar and fortified with additional nutrients. It’s best to buy plain, organic almond milk, or even better, to make your own. Step-by-step instructions are available online.


A good alternative to milk is oat milk since it does not contain lactose or milk protein. Fiber-rich cereal grains fill you up relatively quickly since they’re high in fiber.


For people with lactose, milk protein, or gluten intolerance, soy milk is a popular vegan milk alternative. It is also a good source of protein and essential fatty acids. Despite this, soy milk is often criticized. It contains isoflavones, which have a chemical structure similar to that of the hormone estrogen, which our body produces. Soy milk can influence estrogen levels in our bodies in both a positive and a negative way. Take this milk alternative in moderation, and never give soy products to infants or toddlers.


Soft, stretchy and breathable UA IntelliKnit meets the high-performance UA HOVR Phantom 2

Under Armour has taken favourite UA HOVR™ Phantom 2 running shoes and wrapped them in light, breathable UA IntelliKnit. It’s quick-drying, stretchy, and contoured to move with your foot, so you stay comfortable as you go.

The innovative soft midsole HOVR™ foam remains. Together, the new knit upper and the soft HOVR™ foam provide the perfect fit.



The soft cushioning on these shoes keeps your legs feeling fresh so you can walk for long periods of time.

HOVR™ technology maintains zero-gravity to eliminate impact and maintain energy return. The compression mesh Energy Web contains & molds A HOVR™ foam to give back the energy you put in.


Designed with a flat knit upper that provides zonal stretch and support where you need it, a better anatomical fit, and easy entry. It provides greater comfort at the ankles. Heels to toe UA HOVR™ exposed contributing to more cushioning.


UA INTELLIKNIT is a stretchy, soft material mapped to the foot for improved flex and breathability. It is lightweight, breathable, and warm without feeling heavy. 

The UA HOVR™ Phantom 2 IntelliKnit is now available for purchase at all Under Armour Brand Houses and online at $229 retail price.


How to Achieve a Wellness Lifestyle Through the Help of Supplements

These days, many people are seeking a healthier lifestyle, but it is not always easy. Achieving overall wellness begins with the right nutrition and fitness initiative. Many people who are working to improve their health want to know if supplements will help. It is essential individuals learn as much as possible about the healthiest food supplements so they can make the right decision for their health. 

What Are Food Supplements?

Food supplements, as the name suggests, provide nutritional supplementation for individuals to ensure they are receiving the vitamins and minerals they need for good health. Supplements can be made from both natural and synthetic materials. To ensure the highest level of benefit, it is essential individuals receive a targeted level of supplementation that meets their individual nutritional needs. Those who would like to learn more should visit SupplementRelief.com

A food supplement helps to improve and protect a person’s health. These nutritional supplements are highly concentrated and allow individuals to receive the level of nutrition their bodies need for proper function and the ability to fight illness and disease. 

What Can Individuals Do In Addition to Taking Supplements?

In addition to taking supplements, there are some things individuals can do to greatly improve and even protect their health and wellness. Taking the following steps will help to ensure a person’s health is protected in many ways. 

Good Sleep

Good sleep each night is one of the most important things a person can seek for good health. While the body is sleeping, it begins to work on restoration. Those who do not sleep well often face psychiatric disorders and increased mortality due to cardiovascular disease. 

Stress Relief

Chronic stress is often more than the body can handle. Stress weakens the immune system and also puts a person’s cardiovascular system under a strain. Individuals need to make sure they seek stress relief as much as possible to keep their health in check. 


Socializing is more important than many people realize. Human beings are very social creatures. A person needs to experience regular socialization to ensure their mental health is protected. Socialization is an essential part of a healthy lifestyle

Healthy Weight

Keeping a check on their weight and ensuring they maintain a healthy weight is essential for people of all ages. Increased weight places a strain on the body. People who are overweight often suffer from diabetes and heart disease which can both decrease their lifespan. 

Limit Unhealthy Food Choices

What a person puts into their body can have a direct impact on their health. Eating unhealthy foods, such as junk food and fast food, can be unhealthy. These foods are full of chemical additives and sugar. It is best to avoid them altogether. If they cannot be fully avoided, unhealthy foods should be greatly limited. 

Health & Wellbeing Begin With a Step at a Time

Improved health does not happen overnight. Individuals need to take their health into their hands and work to get the best nutritional supplements on the market. With a targeted approach to good health, supplements can help fill in the nutritional gaps that develop. 

Good health will not happen overnight. Individuals must begin taking a step at a time and learning about the things they can do to improve their health. Eating a healthy diet, getting exercise, socializing, and taking the right supplements can make a big difference in a person’s health. 


How These 8 Tips Can Improve Your Running Stamina

Running has a lot of benefits. Primarily, it improves one’s well-being, especially cardio fitness. Running burns calories as well as makes bones stronger. And when people run along with their friends and colleagues, they also form a social circle that could improve their social skills.

However, running may need stamina and endurance. The good thing about this is there are ways that could improve one’s stamina. If you want to advance your running stamina, here’s an article that could help you. Keep reading to know how you could increase your running stamina successfully.

1. Take Testosterone-Boosting Food

Testosterone is a natural male hormone that helps develop muscles and enhance performance. While male runners have natural testosterone, they could still take foods that increase testosterone levels for better performance.

To familiarize you with some of the testosterone-boosting food, here are some of them:

  • Tuna
  • Egg yolks
  • Cereals
  • Beans
  • Beef

2. Practice Breathing Techniques

Breathing correctly during running is a way to run longer without stops. For this to work, you may need to breathe with your mouth and nose combined. This enables your diaphragm to work efficiently, hence allowing maximum oxygen intake.

To prepare for this, you could practice breathing this way in short runs first. When you find it hard, you could resort to belly-breathing patterns. By doing so, you’d be able to stave off fatigue longer.

However, like nose-and-mouse breathing, you also need to practice belly breathing. You could start by breathing down into your tummy, then exhale until you expel your air much better.

3. Run In Tempo

While tempo runs are effective in building up your speed, they could also help improve your stamina. These runs are forms of speedwork that need a running pace way below a person’s standard pace. In this workout, a person needs to take a 20-minute first run and a 40-minute second run. This may be tiring, but it’s a way to prepare your lungs for longer runs. In addition, you could have warm-up runs for 5 minutes before doing tempo runs to have optimal results.

4. Employ Cross-Training

Cross-training or doing other physical activities that involve your lower limbs, heart, and lungs is an excellent way of improving stamina. For example, running and swimming need healthy and robust lungs. So doing one of each benefits the other one. In addition, you may combine indoor and outdoor running workouts for best results.

For other options, you may consider the following:

  • Outdoor biking
  • Rowing
  • Aerobics
  • Tabata workouts

5. Develop Upper-Body Strength

Developing one’s upper-body strength could improve running efficiency. As such, a better upper body means advanced stamina. This works as the improvement of the upper body builds a connection between the brain, muscles, and the nervous system. 

To develop upper-body strength, you could perform the following:

  • Chest presses
  • Pull-ups and dips
  • Biceps curls
  • Dumbbell rows
  • Planks

6. Wear The Right Gear

The right gear for running helps in avoiding cramps and running-related injuries. Above all, it could assist in improving stamina. But when choosing the appropriate gear, consider also your comfort and quality. You may also need to wear a hydraulic bladder to drink easily and avoid dehydration. 

If you want to know if you’re wearing the right gear for running, here are some of them:

  • Running shoes
  • Running tights
  • Running socks
  • Running tops
  • Running shorts

7. Consume Heavy Carbs Before Long Runs

To boost your stamina, you may need to eat your pre-run food at least 2 hours before running. This ensures you have fully digested the food that’d fuel your run. For maximum results, here are carb-heavy meals you may choose from:

  • Toast with avocado fillings
  • Turkey and cheese sandwich
  • Banana and almond combo
  • Oatmeal and berries

8. Prepare Yourself Mentally

Running isn’t just a physical activity. In the long run, it’d take a toll on you mentally. So to prepare for this, you need to set a clear target. As a beginner, you may try to have a realistic goal—an hour or a one-kilometer run. Making it more realistic is a way of ensuring it’s attainable so you won’t put too much mental weight on yourself. After all, you run to improve your overall health and not to suffer.

You may also take pandemic-prescribed runs your city allows. Yet for better results, you may opt for more challenging runs.

Wrapping Up

Running has been a way to be healthier for many years. But there’s a need to improve stamina to be able to run properly. If you find this hard, you may follow the tips mentioned above. You can do them collectively or just choose some of them. But in doing so, pick the ones that’d benefit you the most. Most of all, you need to select what’s appropriate for your existing conditions. To be safer, you can always consult a professional to get the best advice.


Fitness Industry 2021-2028: Statistic & Infographic

Survey results from runrepeat.com


How To Increase Your Concentration And Productivity Levels

It’s hard to be productive when you’re constantly distracted by thoughts of your unfinished work or a deadline that is quickly approaching. Concentration and productivity levels can go up with the right techniques. In this article, you will learn some techniques for increasing concentration and productivity levels so you can get back on track!

Get Enough Sleep

You should consider the fact that your lack of concentration comes from the fact that you’re not sleeping enough. So, before using ADDTabz, try to get quality sleep every night. You’ll see that your energy levels will go up and you’ll be able to work harder than ever.

When you sleep, your brain is still active and working. It’s doing all sorts of important tasks that will help you to concentrate the next day. For example, it’ll sort through any new information you’ve learned during the day so that this can be stored in long-term memory for easy access later on.

Eat Healthy Food

To have a clear head, you should also have a clear body. The food you eat has an enormous impact on your brain. Eating healthy foods is the easiest way to ensure that you are giving your body everything it needs to work at its best.

Breakfast should be eaten within two hours of waking up, and without skipping it altogether (this can lead to weight gain). If possible, avoid processed sugars; they will only make energy levels rollercoaster during the day. Instead, choose complex carbohydrates like oatmeal or fruit for a steady release of energy throughout working hours.

Stay Hydrated

Water also helps a lot with increasing your concentration and productivity levels. You know how thirsty you can get when you are concentrating on something for a long time, so don’t forget to keep drinking water regularly throughout the day.

You’ll find yourself getting tired much less quickly if you drink enough water during the day as well. Remember that coffee or caffeinated drinks are not good substitutes for this because they dehydrate instead of hydrate! If any members of staff seem slow to pick up their pace, make sure they’re staying adequately hydrated too by offering them fresh filtered spring water.

Limit Your Distractions

There are tons of things that can distract you from work nowadays. Like, for example, the following:

  • push notifications
  • social media
  • TV shows and movies
  • phone calls
  • co-workers
  • friends and family

These are just a few of the things that can take your attention away from work. That is why limiting distractions should always be an essential part of increasing concentration levels at work. By concentrating on one thing you will accomplish tasks faster than if you would have to deal with multiple distractions simultaneously. Of course, there might be times when it seems impossible not to get distracted but in this case, people usually find out their best time for working efficiently without any interruptions or disturbances (e.g., early morning). When they do so, productivity levels increase significantly!

Create A Clutter-free Area For Work

Clutter can demotivate you from completing your work. If you are distracted by an unruly workspace, it is difficult to maximize productivity levels.

Creating a clutter-free area for work will help increase concentration and productivity levels. You should ensure that all appliances in the office space are switched off when not in use. Otherwise, they may distract you with their constant humming sound or increase electricity bills without increasing your output!

Always clean up after yourself every time you complete a task because this helps prevent distractions like seeing any mess on your desk while working on another project later on down the line! You can also make sure that there is always room for new tasks by creating separate folders for each project under “My Documents” on your computer.

Take Breaks To Not Get Overwhelmed

Every hour or so, you should get up and take a short break. You can take it anywhere you want, but your best bet is to find someplace quiet where no one will bother you for five minutes or so.

Taking breaks helps reduce stress levels and ensures that the work gets done faster. This means taking up less time in which you have to complete what needs to be done while increasing efficiency along with increasing productivity rates by decreasing stress levels.  This is because they are able to get more accomplished during their day-to-day tasks without being overwhelmed or stressed out due to too much on their plate at once!

Get up from your desk, have some coffee, or hang out with colleagues. You can even take short walks. Whatever you do, it’s crucial to not think about work at those times!

Staying concentrated and productive can be easy with these tips. Make sure to sleep enough, eat well and stay hydrated throughout the day. Also, try to limit your distractions and create a clutter-free area for work to stay motivated. Every now and then you should take a little break and you’ll feel better about it. Good luck becoming a more productive, hard-working person!


Rainy season in Singapore calls for a new Under Armour HOVR collection!

The UA HOVR Phantom 2 STORM is now a must-have item in everyone’s shoe collection. In addition to offering you performance-driven pieces, these pieces also keep you versatile for everyday wear. With UA Storm technology, the UA HOVR Phantom 2 STORM is perfect for the wet Singapore weather! 


Under Armour made your favourite running shoes water-resistant. The UA Phantom 2 STORM technology repels water, and it allows raindrops to roll right off. It also has a dual-layered upper that keeps your laces and foot extra dry, while a bungee cord lacing system gives you a secure fit.

How It Works?

  • UA HOVR™TECHNOLOGY – Provides ‘zero gravity feel’ to maintain energy return that helps eliminate impact.
  • 360°COMFORT – Ultra-breathable, SpeedForm® 2.0 sock liner provides softer underfoot support
  • Rain Ready – Water-resistant, dual-layer upper keeps your feet dry & has a sock-like fit & feel.

The UA HOVR Phantom 2 STORM is now available for purchase at Under Armour Orchard Central and Funan Brand House for $239 retail price.


What Do You Need to Know About Nutritional Supplements

What is a Nutritional supplement?

Nutritional supplements are products that provide benefits beyond what is provided by normal nutrition, and that help maintain or support the body’s healthy functions. These cannot be injectables or preparations that must be sterile, such as injections and eyedrops. Neither can they be part of a meal or diet.

Supplements must also include at least one, or a combination, of the following ingredients:

  • Vitamins, minerals, or amino acids (both natural and synthetic).
  • Substances derived from natural sources, including non-human, animal and botanical materials in the forms of extracts, isolates, concentrates.

Supplements are available in different doses as tablets, capsules, powders, or other forms.

Label Requirements

The label of the product should be prominent and clearly visible. The information in English provided should be accurate. The label should include the following:

  1. Product name
  2. Names and quantities of all active ingredients
  3. Product indications/Intended purpose
  4. Daily dosage
  5. Directions of use
  6. Pack Size
  7. Batch Number
  8. Expiry date (or “Use by”, “Use before” or words with similar meaning)
  9. Cautionary label or statement, where necessary
  10. Name and address of the local manufacturer or local importer
  11. Name of the country of manufacture for imported products

Note: Ingredients should be named according to their international, scientific names. It is optional to use the common name for the ingredient. For minerals, common or chemical names may be used.

If there is a limited amount of label space on small containers (such as unit dose sachets, blister strips), the product’s name, batch number, and expiration date must be on the label. An outer package or container with the full product information should accompany the product.

Do I Need Nutritional Supplements?

Nutritional supplements are probably not necessary if you eat a balanced diet. Nevertheless, at certain points in life (e.g. growth phases, pregnancy, breastfeeding, old age), many people require more vitamins, minerals, trace elements, and the like. It is at these points that supplements can be beneficial. Dietary restrictions (e.g. vegan diet), food sensitivities (e.g. lactose intolerance), and excessive alcohol or tobacco consumption may contribute to nutritional deficiencies. Several supplements can positively affect the symptoms of many diseases.

How Much Should I Take?

Taking supplements for vitality can transform your body: they influence your metabolism, cell division, and cell growth.

It is dangerous to overdose. Taking too many multivitamins can harm your organs. Taking too much vitamin A can lead to skin and liver problems, too much vitamin C can lead to kidney stones, and too much vitamin K can reduce the effectiveness of blood thinners.

What Should I Do When A Nutritional Supplement Makes Me Unwell?

If you suspect that the health supplement you are taking makes you unwell, see your doctor or pharmacist immediately.


Useful Tips On How To Effectively Relieve Pain And Regain Your Mobility After An Injury

Most of us have all been injured at some point in our lives. It could have been a small paper cut, a sprain, a torn muscle, or a fractured bone. Depending on how severe the injury is, recovery can range from putting on a band-aid or applying plaster to learning how to walk again. One thing that is common with all recovery methods is reducing the pain and increasing the mobility of the injured area. To learn more about effective ways to reduce pain and increase mobility after an injury, keep reading.

Cognitive Behavioral Therapy (CBT)

One of the most noteworthy impacts of being seriously injured is the emotional trauma that the injured person suffers. This trauma can be heavy on a person, especially if they rely on their body to make a living, like a sportsperson or someone in manual labor. CBT is a method that helps a patient improve their thinking, particularly for a person who has gone through life-changing or a potentially career-ending injury. It is primarily for patients suffering from addictions, anger issues, depression, eating disorders, bipolar disorder, and phobias.

However, presently it is used for the injured who are in need of psychological help when performing physical therapy. Conducting CBT will help the patient stay motivated while enduring the pain of physical recovery.

Physical Therapy

When healing from injuries, the most popular method used to recover is physical therapy. In Singapore, physical treatments such as massages, acupuncture, and other traditional methods are popular. Although in recent times, new knowledge and technology have aided the growth of physiotherapy Singapore and various research-driven ways of treating patients. The use of techniques like shockwave treatment, specialized sports massages, and post-surgery rehabilitation allow medical practitioners to give the injured their mobility back while helping to reduce their pain.

Physical therapy can help with reducing muscle spasms, relaxing the muscle, improving posture, increasing flexibility and blood circulation.

Relaxation Techniques

When injured, it can lead to being frustrated or stressed, especially if it’s an injury that impairs your movement. Stress isn’t good for any patient when injured because it can lead to tightness and soreness of muscles, further contributing to the pain. Therefore, learning ways to relax can be very useful in managing pain. One of the best forms of relaxation is practicing yoga. Yoga allows you to use relaxing techniques like deep breathing, guided imagery, and mindful breathing while also giving you the option of improving your flexibility through its movements and forms. Practicing breathing techniques can help you relax your muscles, reducing muscle spasms, tension, and aches around the injured area. You can also perform activities that relax your mind, like crafting, soaking in a bath, or reading your favorite book.

It is not an easy journey regaining the mobility of an injured muscle or joint. The good news is there are several techniques available today to help you reduce the pain while helping move those stiff muscles and joints. The approaches discussed herein are but a few of them. Reviewing your condition with a medical professional is the best approach for a well-tailored treatment.


Weight Loss Tips: 5 Ways To Get Started

Many diets, supplements, and meal replacement plans claim to help you lose weight fast, but they lack scientific evidence. However, some scientifically proven weight management strategies can be implemented. These strategies include exercising, keeping track of calorie intake, intermittent fasting, and watching your calorie intake.

Here are five ways for you to start losing weight!

1) Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. There are no specific foods listed, but it does specify when to eat the food. As such, it isn’t a diet in the conventional sense but more accurately describes an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Intermittent fasting can be done in several different ways – all of which involve dividing the day or week into eating and fasting periods. It’s usual to eat very little or nothing at all during the fasting periods.

Read more about intermittent fasting here

2) Reducing your intake of sugar and refined carbohydrates

Recent dietary trends are increasingly high in added sugars, and this has a link to obesity. Our beverages now contain more sugar than our food. 

These sugars in foods and beverages are quick to digest, and they convert to glucose rapidly. A surplus of glucose in the blood triggers insulin, causing the adipose tissue to store fat. This contributes to weight gain.

If possible, people should replace processed foods with healthier alternatives. A few healthy food swaps include:

  1. rice, bread, and pasta made from whole grains rather than white
  2. fruit, nuts, and seeds instead of high-sugar snacks
  3. herb teas and fruit-infused water instead of high-sugar sodas
  4. smoothies with water or milk instead of fruit juice

3) Getting enough fibre

Unlike sugar and starch, fibre is a plant-based carbohydrate that cannot be digested in the small intestine. Fibre can promote weight loss by increasing fullness and preventing hunger.

Foods rich in fibre include:

  • whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
  • fruit and vegetables
  • peas, beans, and pulses
  • nuts and seeds

4) The importance of getting a good night’s sleep

Several studies have found that getting less than 5–6 hours of sleep per night is associated with obesity. This can be attributed to several reasons. 

Research suggests that sleeping insufficiently or poorly slows down the body’s conversion of calories into energy, known as metabolism. Unused energy may be stored as fat when the metabolism is less effective. In addition, poor sleep causes the body to produce more insulin and cortisol, prompting fat storage.

A person’s sleep pattern also affects their leptin and ghrelin levels, which control their appetite. A person’s leptin level signals their brain that they are full.

5) Maintaining a healthy level of stress

Stress triggers the release of hormones like adrenaline and cortisol, which first cause the appetite to decrease. During times of constant stress, cortisol remains in the bloodstream longer, making people feel more hungry and potentially leading to them eating more.

Cortisol signals the body’s need to replenish its nutritional stores by using carbohydrates as its preferred fuel source. In response, insulin transports the sugar from carbohydrates from the blood into the muscles and brain. A person who does not use this sugar as fuel will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program significantly reduced the body mass index (BMI) of overweight and obese children and adolescents.

Some methods of managing stress include:

  • yoga, meditation, or tai chi
  • breathing and relaxation techniques
  • spending some time outdoors, for example, walking or gardening

In conclusion,

It is important to remember that there are no quick fixes when it comes to losing weight. Maintaining a healthy weight is best achieved with a balanced diet that consists of nutritious, whole foods. This should consist of 10 servings of fruits and vegetables, good-quality protein, and whole grains. It is also essential to work out for 30 minutes each day.


How Can Massage Be an Essential Part of a Runner’s Routine?

Around 88% of people report that massage can effectively reduce their pain which is why in a typical year, approximately 47.5 million people in the U.S. opt for this type of therapy. Although massage can reduce stress, quell pain, and form part of a rehabilitation program, one type of massage – sports massage – is so important to athletes that it often forms part of their fitness routine in sports like football, cycling, and running. If you are an avid runner, how can massage help you and what techniques can you look forward to trying out?

Manual Massage Techniques

There are four main techniques used in sports and Swedish massage: effleurage, frictions, petrissage, and tapotement. Effleurage involves stroking skin and sliding the hands over areas that could be tight in or in pain. Frictions involve running the fingers back and forth over specific areas to promote healing and to break down scar tissue. Petrissage is arguably the most appreciated part of a massage; it involves kneading muscle fibers to boost lymphatic and venous return and this stage of a massage can feel most soothing and relaxing. Finally, tapotement includes striking the skin with both hands alternately using the side of the hand with the pinky finger. Skin is struck quickly and vigorously and this motion can feel very pleasant – particularly when one has a stiff neck or back. Tapotement promotes circulation and warms muscles up.

Massage Guns

Many massage therapists and chiropractors use massage guns alongside manual massage. The effect is similar to that afforded by tapotement. In the same way that a therapist used fast strokes to ease pain, improve blood flow and loosen knots, they can add a gun into the equation to speed things up or take a rest between the use of manual techniques. Muscle guns can get blood flowing and help restore comfort to various parts of the body – including the neck, lower and upper back, legs, feet, and calves. One of its benefits is that, in absence of a therapist, runners can get immediate relief by using a gun meant for personal use. One study (Imtiyaz et al, 2014)  found that this type of massage is as effective as manual massage in the prevention of delayed onset muscle soreness.

The Proven Benefits of Massage for Runners

Rather than using massage as a remedy, runners can benefit from having regular massages. Massage helps tissues become more flexible, it relaxes muscles, relieves trigger points, and improves range of motion. It can also help reduce adhesions after an injury has taken place. A plethora of studies has shown that massage can help improve blood pressure, mood, and self-reported recovery. In other words, massage also has an important psychological component that can help keep athletes motivated, focused, and free of the kind of stress that can provoke anxiety or stop them from doing their best. A study review published in BMJ Open Sport & Exercise Medicine (Davis, 2020) sports massage may improve flexibility and delayed onset muscle soreness.

Runners often complain of pain in their feet and legs. Massage can help quell pain, tightness, and stiffness in various parts of the body and can form part of their wellness routine. The four main manual massage techniques can be used alongside massage guns to help athletes find relief after a hard workout, but they can also be used between workouts to improve aspects such as blood pressure and mood.


5 wrong ways to use a recovery protein drink

Recovery drinks are packed with amino acids and micronutrients that can help you recover post-workout. But that’s only if you use them right. If not, you risk missing out on the benefits, undermining your training, and staying fatigued for long after.

This article is about all the mistakes you’re probably making with your post-workout recovery drink. If you stick around till the end, we’ll also share some critical tips on how you can get it right.

1. Not mixing it properly

Have you ever mixed your protein shake only to find that it comes out lumpy with a ton of chunks? Mixtures like these are very difficult to swallow, and make you less likely to use a recovery drink the second time around.

Plus, without proper dissolution, you won’t get the benefits immediately after drinking. That’s the opposite of what you want with a recovery drink.

The solution is to put the liquid in first. When you later add the powder, it will dissolve with only mild stirring. This technique also makes it less likely for some powder to remain at the button of the cup.

2. Mixing in twenty different superfoods

Most protein shakes, like tailwind nutrition’s recovery drink are all-inclusive. That means they replenish your glycogen stores, replace electrolytes, and even help you with muscle repair. They are basically everything you need after a rewarding session in the gym.

What you don’t want to do is start tacking on all kinds of superfoods and supplements along with your drink. Many people like to buy industrial-grade blenders and mix everything from almond nuts to various kinds of fruits to get a “super” effect.

These foods are great, but they aren’t the best idea immediately after a workout. Instead, stick to one thing – your recovery drink – and have a nutritious meal much later. On the other hand, you can also have a high-protein meal and skip the drink. Just remember to keep it simple.

3. Chasing an anabolic window

Several researches have shown that there’s no such thing as an anabolic window. This means you can take your protein supplement one minute after your workout or a while later. One mistake people make is to quickly mix their recovery drink and chug before they’ve even had a chance to catch their breath.

Taking the drink within 30 minutes allows your body to quickly absorb it and get to work repairing damaged muscles. But if you don’t have your drink until you get back home, there’s no harm done.

Another mistake you can make here is to replace your meals with your recovery drink. You should try to get some food in you a few hours after training to get some other macros that aren’t included in your shake.

4. You’re not reading the label

You should always read the label of everything you’re putting in your body. Although some manufacturers don’t always make this easy because they have long and intimidating ingredient lists. Naturally, you’d assume the drinks must be worth something.

But many times, this isn’t the case. Some of them have ingredients that are simply fillers – they sound good on paper but don’t contribute anything significant to your overall recovery.

The good news is that there are great supplements out there that keep their ingredient composition short and sweet. They use only the best ingredients based on exhaustive scientific research and can deliver excellent muscle recovery.

5. You’re ignoring recovery drinks altogether

At this point, most people understand the value of recovery drinks. But you may still not be on board because of certain dietary restrictions. For example, if you’re vegan, you probably won’t feel comfortable chugging a recovery drink unless you know for certain that no animals were harmed. The same applies to gluten or any GMO products. 

Well, we have good news for you. There are tons of shakes out there that meet your dietary requirements. They are vegan, non-GMO, and gluten-free. All you need to find them is a little bit of research.

Some great recovery drink ideas

Even though they are wildly effective, manufactured protein drinks aren’t the only option for a great recovery post-workout. We have a list of 4 natural drinks that can help you hydrate, refuel, and speed up muscle repair.

1. Chocolate milk

Chocolate milk has twice the carbohydrates you find in regular milk and it’s an excellent choice for fueling up post-workout. It replenishes your glycogen stores and helps you hydrate after working up a good sweat.

If you’re engaged in any kind of endurance work, like cycling or running, good news because some studies show that chocolate milk is particularly great after these activities.

2. Coconut water

Coconut water is packed with antioxidants and nutrients – a fact that most people are now familiar with. But did you know that it’s particularly effective as a post-workout beverage? It contains an abundance of electrolytes like magnesium and potassium.

In fact, one study found coconut water to be just as effective as sports drinks when taken post-workout. Researchers do warn that instead of knocking it back like you would a sports drink, it’s better to hydrate slowly because coconut water could cause bloating.

3. Black and green tea

One research has found that tea is good for more than just a relaxing afternoon. It plays a critical role in fat oxidation, helping you convert fat stores to energy. That’s great because you can lose even more fat post-workout than you usually would. Tea is also a rich source of antioxidants and has been shown to help lower blood cortisol levels.

4. Cherry juice

You don’t hear this often but cherry juice is a great choice for a post-workout drink. It is very effective in fighting muscle soreness, reducing inflammation, and aiding in muscle recovery. You’ll notice that it sounds suspiciously similar to a recovery drink.

Several studies exploring the effectiveness of cherry juice have found that athletes that drink it immediately after a long-distance run experienced quicker muscle recovery and had decreased inflammation.


HOKA ONE ONE® Introduces the Next Iteration of Popular Bondi Line—The All-New Bondi X

Designed to offer the extraordinary propulsion of a carbon plated shoe without sacrificing the comfort and plush cushioning that HOKA is known for, the Bondi X allows everyone to level up.

(GOLETA, Calif.), September 15, 2021 – HOKA ONE ONE®, a division of Deckers Brands (NYSE: DECK), will release the brand-new Bondi X at HOKA.com and retailers nationwide on October 1, 2021. The Bondi X is designed to provide an even more efficient, propulsive ride to the original max-cushion road shoe.

Level Up For All 

Among its new features, the Bondi X includes a signature HOKA carbon fiber plate designed to make the technology’s propulsive, efficient ride accessible to all athletes—not just competitive runners. When paired with the original Bondi cushioning and lines, the Bondi X carbon innovation is designed to give runners of all levels stiffer, more energy-efficient movement through each stride.

The Bondi X also features signature elements of the coveted “HOKA ride” including an early stage meta-rocker providing a smooth transition from heel to toe-off, an extended heel, specialized midsole geometries, with the lightest foam HOKA has created to-date. The Bondi X is a performance upgrade from the template popularized by the original Bondi franchise.

“The original Bondi has helped our consumers run far, easy, and long since day one. The idea for the Bondi X came naturally, as our team is always looking to push geometries that aren’t intuitive to the rest of the marketplace,” said Gretchen Weimer, Vice President of Product at HOKA. “As always, we listened to the feedback we’ve heard from consumers over the years and implemented that to create what has the potential to be our most effective runner to date.”

 More Fast Built In

Weighing in at 9.1 oz for a women’s size 7 and 10.6 oz for a men’s size 9, the Bondi X is remarkably lightweight while boasting an extended rocker for greater acceleration. The upper is a mesh construction complete with 3D hotmelt yarns that are durable while still breathable.

Weimer added, “The Bondi X is the pinnacle of HOKA’s progression thus far. This is our way of honouring what sets HOKA apart from the rest of our competitors and democratizing innovation that might have only been reserved for competitive runners in the past. It’s the standard-bearer for what we can do as a team, and it paves the way for more to come.”

The Bondi X will be available for purchase on October 1 at HOKA retailers worldwide for S$329 and MYR889.


13 Running Tips That Will Make You Better Runner

Running is considered one of the best workout routines to stay fit. If you become a trained runner, you will enjoy joining running groups and overdoing your previous distance. Here are a few tips to become a better runner.

1. Choose the Right Type of Shoe

To become a runner and not injure yourself, getting the right shoe is very important. There are different running shoes you can find in the market based on your running preferences. It is no different than having a pair of bowling shoes at your disposal. Just like bowling shoes, you may have to try a few before you really feel comfortable in running one. Remember to change the shoes before they wear off.

2. Join a Club

Running solo may be a boring experience for many. Joining a running club is an excellent idea as they organize several runs in groups, which will keep you motivated. You will make running friends who share the same passion, hence discover more places to run.

3. Be Realistic

When you work to be a runner, you need to create a realistic training strategy. Trying to do too much too soon does not work as it will leave you burned out or injured. You need to pick up the pace slowly and steadily.

4. Select Running Socks

You should always wear socks while buying shoes to ensure the shoe fits right. Also, get runner-specific socks that offer extra padding across the ball of the foot, toes, and heel area, which cuts down the impact and can protect your feet. 

5. Select Your Running Wardrobe

Once you have your running shoes and socks, now let us focus on your running clothes. As it is a high-intensity workout, you need to wear lightweight and breathable clothes. Female runners should get a good sports bra that is meant for high-intensity workouts. If you are training in bad weather, get a running jacket that protects you from wind and rain.

6. Be Regular

To become a better runner, you need to be consistent. The more regular you are, the sooner you will improve. With practice, you will learn to run at a sustainable pace and have better recovery over time.

7. Get Stronger in Your Core

Running is not just about the legs but your total fitness. You need to have more muscular legs for sure to be speedier, but you need to strengthen your core too. This is why runners should not just stick to running but also do some strength training to strengthen their muscles and improve mobility and flexibility.

8. Tweak Your Technique

Running may seem really simple, but it is not that straightforward. If you want to become the best, you need to learn the proper techniques from experts first. Tweaking your techniques will make your running sessions even more effortless and enjoyable.

9. Know Your Limits

You do not have to finish every run. It feels excellent to smash every run session, but if your body is not up for it, better not to push it. You should listen to your body as an athlete, and it always gives signs and indications of its limit. Pushing yourself harder is great, but doing it too hard may result in fatigue and injury, which affects your routine long-term.

10. Refuel Without Delay

Refueling your body, especially after a run, is very vital for post recover. You will feel tired after a run if you do not refuel yourself. Eat a proper meal that contains carbs and protein immediately after the run to replace energy.

11. Always Warm Down

Warming down when you work out is a crucial step that most people neglect. A proper warm down will relax muscles and remove waste products, which in turn reduces muscle soreness. Reduce your speed at the end of your running sessions for a few minutes to warm down your body.

12. Get More Sleep

Sleeping well is of utmost essential for people who exert a lot like runners. Sleep provides rest to your body and mind. Sleep deprivation results in loss of performance and negatively impacts your training. When you sleep, your body repairs and rejuvenates itself, which is why you should sleep for 8 hours at least every night to feel refreshed the next morning.

13. Take Rest Days

Once you get the hold of running, you can get addicted to it as you will enjoy it more and more. Take at least one day completely off every week to allow your body to recover and for you to glow up. If you skip your rest day, you will be risking yourself to burn out or, worst, will get injured, which will take time to heal. Take rest one day helps in recovering so that you can continue with running with full energy the next day.

The Bottom Line

Though it may seem tough in the beginning, once you get the hang of it, you will really enjoy your running sessions and no other workout will seem so exhilarating.


How Personal Trainers Can Get More Done with Their Limited Work Hours

Being a personal trainer can be a demanding job. Dealing with clients on a regular basis, advertising your services, organizing bookings, handling payments, the list goes on. Keeping on top of your workload can prove challenging, especially if time isn’t on your side.

To build up a good reputation, personal trainers must organize their workload properly. If you don’t keep track of your client’s payments, you might lose out on a lot of money. If you gain a reputation of double booking clients, you are going to have a lot of unhappy customers. You might end up rushing a gym session which can lead to injury. If your client sustains an injury during one of your classes, you can expect plenty of negative feedback. Making time for each of your clients is vital. If you find yourself with a lot of clients, you will want to have a system in place that keeps track of their progress, the different exercises they have been doing, and what you have planned for them down the line. If you don’t have a functioning system in place, it is going to be very hard to remember details about each of your clients.

Embrace Technology

In today’s society, technology is everywhere we go. There is plenty of software and applications that personal trainers can use to their advantage. Logging everything into a physical diary can cause a lot of confusion, especially for personal trainers who have a lot on their plate. That is why so many people nowadays are investing in the best personal training software. These software packages will help you with the following:

  • Bookings: Some software packages will allow you to add your own brand to your booking page. This will make your PT service look professional.
  • Most booking pages are mobile-optimized so people won’t have difficulty reading the content on their smart device.
  • It will handle your payments: Asking your clients for payment can create an awkward situation. Instead, why not let the software package handle all your payments for you. This will help you focus on your job, and keep track of the money coming in. With this system in place, you can keep track of the clients who have paid, and which fees are still outstanding.
  • Organize your daily schedule: Every human makes a mistake now and again, but personal trainers who have a long list of clients often ask their clients to come in at the wrong time. To avoid double booking customers, you can create a schedule on the software system which you can share with your clients.

These software packages are like having your own personal assistant. There are plenty of reputable software developers creating apps and software packages that can help manage and organize a personal trainer’s entire workload.

Give Your Clients Homework

Sometimes, clients think that the only time they need to exercise is when they are with their personal trainer. However, if you want them to achieve their goals sooner rather than later, you should provide them with an exercise plan for the week. If they work hard during their classes once or twice a week but refuse to exercise during the rest of the week they will struggle to hit their goals.

To give your client’s a better chance of succeeding, give them some homework to do. If they don’t bother doing their homework they can’t expect to reach their goals. This puts a little pressure off the personal trainer, as it makes their clients accountable.

However, you don’t want your clients to overdo it either. Don’t forget to warn them about the dangers of working out too often, especially if they are new to the gym. If they have little experience, especially when it comes to lifting heavy weights, they could sustain a very serious injury. Ask them to avoid using equipment they don’t know how to use. If they want to avoid getting hurt, they must know the different techniques used.

An Organized Personal Trainer Can Do a Better Job

If you are properly organized, you are on the right track to becoming a successful personal trainer. It might leave a good impression on your clients because they will see that you value their time. If you are not organized there is a good chance that you will get stressed now and again. If you have these negative feelings it is highly likely it will rub off on your client, which might create a toxic environment. Even if you are having a bad day it is vital that you stay positive while you are dealing with a client. This will help them stay motivated while they are working out, and it might make your classes fun and exciting.

Just because you have a limited amount of time to work with each client, under no circumstances should you rush any of their sessions. If you encourage your client to work out faster they could easily get injured.

Ask Your Clients to Come in Earlier

Most people spend approximately ten minutes warming up before they start exercising. If you have your client for one hour, you’ll only have 50 minutes to show them what to do. If your client can warm up themselves before your class begins, it can save both of you ten minutes. This way they will be ready to work hard as soon as the class begins.

Also, you can ask your client to warm down themselves too, which again might take another five or ten minutes off their session. Although warming up and down is easy, you want to make sure that your client does it before and after each session to avoid getting injured. If they haven’t warmed up before your class begins, make sure they don’t skip it.

Invest in a Smart Watch

Smartwatches have been around for some time, but recent models have taken the device to the next level. The first models that went on the market seemed to have very poor battery life. Having to charge these watches every 12 hours or so proved extremely frustrating. However, the latest version can last up to three weeks without having to recharge them.

Of course, they are used by exercise enthusiasts all around the globe, but they can also be used to organize your busy schedule. Consider investing in a smartwatch that connects with your smartphone or computer. This way you will be notified about upcoming classes without having to look at your phone. Looking at your smartphone during a class can make your client feel like you are not giving them your full attention, which can be very frustrating for them, especially after they have spent their hard-earned money on your services. Taking a glance at your smartwatch won’t interrupt your session.


If you have a small personal training business with only a handful of clients, then you are probably managing your workload and time well, however, if you want the business to expand, you should consider investing in a decent and reliable system. Although some of these software packages can cost a pretty penny, they will help you take your business to the next level.


Fasting with Intermittents: 6 Popular Methods

The trend of intermittent fasting has recently become popular. There is a belief that it can make people lose weight, improve metabolic health, and extend their lifespan.

It depends on each individual which method will work best for them, but every method can be effective.

These eating patterns can be categorized in several ways. A healthcare professional should be consulted before you decide how often to fast or embark on an intermittent fast.

Here are six popular ways to do intermittent fasting.

1. The 16/8 method

According to this method, you fast every day for approximately 16 hours, while limiting what time you eat to approximately 8 hours per day. During your eating window, you can consume two, three, or more meals. 

This method is also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan. This method of fasting can actually be accomplished by simply skipping breakfast and not eating after dinner. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours.

Those who like to eat breakfast in the morning may find this method difficult to adjust to. However, many breakfast skippers instinctively eat this way.

While fasting, it may be useful to drink water, coffee, and any other zero-calorie beverages so you don’t feel hungry.

During your eating window, it’s very important to eat primarily healthy foods. Processed foods and excessive calories will undermine the effectiveness of this method.

2. The 5:2 diet

In the 5:2 diet, you eat as you normally would 5 days a week and restrict your calories to 500–600 for 2 days. This diet is also called the Fast Diet and was popularized by British journalist Michael Mosley. On the fasting days, it is recommended that women eat 500 calories and men eat 600 calories.

During the week, for example, you might eat normally except for Mondays and Thursdays. Women consume 250 calories each and men consume 300 calories each during those 2 days. The 5:2 diet has been found to be effective for weight loss

3. Eat Stop Eat

The Eat Stop Eat method involves fasting for 24 hours once or twice a week. This method was popularized by fitness expert Brad Pilon and has been quite popular for a few years.

A 24-hour fast is equivalent to going without food for 24 hours straight from dinner to dinner. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. Tuesday, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.

While fasting, water, coffee, and other zero-calorie drinks are permitted, but solid foods are not. During the eating period, it’s very important that you stick to your regular diet if you’re doing this to lose weight. This means that you should eat as much food as if you hadn’t been fasting at all.

The downside to this method is that many people may have difficulty fasting a full 24 hours. The first step does not have to be all in. It’s okay to start with 14-16 hours, then move upward from there.

4. Alternate-day fasting

Alternate-day fasting involves fasting every other day.

The method is available in several versions. In some cases, the fasting days are allowed 500 calories. However, one small study found alternate-day fasting did not appear to be any more effective than a typical eating plan.

For beginners, it’s not recommended to complete a full fast every other day. The downside of this method is that you may go to bed hungry several times a week, which isn’t pleasant and probably unsustainable.

5. The Warrior Diet

The Warrior Diet was popularized by fitness expert Ori Hofmekler. Small amounts of raw fruits and vegetables are eaten during the day, while one large meal is consumed at night. In essence, you fast during the day and feast at night within a 4-hour window.

Diets like the Warrior Diet were among the first to include intermittent fasting. Its food choices are quite similar to those of the paleo diet – mostly whole, unprocessed foods.

6. Spontaneous meal skipping

Intermittent fasting doesn’t have to be followed in a structured manner to benefit from it. You may also skip meals from time to time, for instance when you don’t feel hungry or are too busy to cook and eat.

However, some people eat every few hours lest they hit starvation mode or lose muscle. Some bodies can survive long periods of famine and may miss one or two meals occasionally. Ultimately, only you know what is best for you.

You can skip breakfast one day if you aren’t hungry. Instead, eat a healthy lunch and dinner. In this case, if there is no good food available where you are travelling, you may be able to fast for a short time.

A spontaneous intermittent fast is basically skipping one or two meals when you feel inclined to do so. Keep healthy, balanced meals on hand during non-fasting times.

In conclusion, intermittent fasting can be a weight-loss tool that works for some people. There is no guarantee that it will work for everyone.

It’s not recommended for people who have or are prone to eating disorders. It may also pose a problem for those who have underlying health issues.

Keep in mind that diet quality is very important if you decide to try intermittent fasting. During the eating periods, you cannot consume ultra-processed foods and expect to lose weight and improve your health. Additionally, you should consult your healthcare provider before starting an intermittent fast.



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