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 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. 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.


6 Fitness Tips That Will Change The Way You Work Out

The fitness industry is in a constant state of flux. Fitness professionals are always coming up with new fitness routines, diets, and exercises that promise to change the way you work out for the better. If you’re looking to make some fitness changes in your life, here are six fitness tips that will help!

Create a routine

A good fitness routine should be tailored to your needs and lifestyle. You should be able to easily fit fitness into your everyday life. Make fitness a priority in your life by setting aside time every day, or even several times a week, for fitness activities.

Routine consists of fitness, fitness components, and fitness equipment. According to the fitness pros from Vesta movement gym in Atlanta, some fitness routines are designed to be done at home while others require the use of fitness centers or professional trainers, especially for beginners. You should also establish fitness goals and work towards achieving them. Goals can include becoming more fit or losing weight, but remember to be realistic with the time frame you give yourself. Fitness is something that takes dedication over an extended period of time so don’t set unrealistic expectations from day one!

It may seem impossible at first, but as long as you make fitness a priority in your life it will become easier over time. It’s important to maintain perseverance even when things get challenging because eventually, those challenges will turn into success stories!

Mix it up

Don’t get stuck doing the same thing over and over again. Try different things so your body doesn’t get used to one specific workout type or frequency.

Doing something different will keep your body guessing so it doesn’t get used to one workout type or frequency. In order to avoid hitting that plateau where progress stops, mix up what you do day by day in regards to fitness routine exercises, fitness components, and even the intensity level at which you work out! Change things around frequently enough so your body is getting stimulated from all angles.

Seek professional guidance

You can’t know what’s best for yourself if you don’t know what’s going on inside of your body. Or what fitness goals you want to achieve and how that’s going to be done.

You can’t know the best fitness routine for yourself, or even if it will work for you unless you get professional help from a fitness trainer! They have years upon years of knowledge about the human body so they’ll be able to tell exactly which fitness type would work well with your fitness abilities, lifestyle, and preferred working out schedule. This person will also create an individualized workout plan based on your health condition, age, and gender.

Find fitness inspiration

If you don’t love fitness, it’s going to be tough for you to make fitness a priority in your life. It takes work! You can’t make fitness a priority in your life unless you love it.

It’s hard to stay committed to fitness if you don’t like it, or even care for something that doesn’t bring happiness into your life.

To find fitness inspiration by trying out different things until you discover what type of fitness routine makes the biggest impact on how good you feel about yourself and have fun while doing so! Fitness is supposed to be enjoyable after all. Whether that means finding exercise routines that match up with your personality traits or interests, being social when working out (i.e joining a gym/ workout classes), traveling often but wanting some motivation to keep fit while away from home – anything works as long as it brings fulfillment.

Focus on fitness, not weight

If you’re only doing fitness because of how it’s going to make your body look, then that might be a big motivator for some people – but what fitness really needs to be about is how it makes your body feel.

If you’re working out just because of the way that workout will impact your physical appearance, then you might not be reaching fitness goals in an effective manner! You want fitness routines that focus on making your muscles stronger and more flexible rather than only on losing weight.

Keep fitness fun

The biggest reason people give up on fitness is that they stop enjoying it. If fitness isn’t enjoyable anymore, then there’s no point in doing it! If fitness routines are turning into a chore then you’re more likely to stop working out after a while.

We hope you’ve found this blog post helpful. If you enjoyed it, please share it with your friends and family on social media! Remember that fitness is an important part of everyone’s life no matter what their goal may be (to lose weight or gain muscle). Keep these 6 tips in mind to help make your next workout more successful – we know they’ve certainly helped us out when we’re trying to stay motivated at the gym.


5 Reasons Why Runners Should Try Keto

Going keto means adopting a high-fat, low-carb diet. Often, the reason for taking on a keto diet is to starve the body of the carbohydrate energy that’s readily available and push it into utilizing fat as a primary source of fuel.  

Most runners rely on carbs to generate energy, and are, therefore, skeptical about trying keto. To them, going keto translates to reduced energy levels. For others, the whole process of figuring out keto recipes is a put-off. 

While a keto diet might affect your energy levels, this only happens as your body transitions from using carb as the primary energy source to becoming a fat burner. Once this process is complete, the energy levels peak again. 

As a runner, you can boost your energy levels by exploring different keto diet ideas available on sites like If you’ve not tried keto yet, here are five reasons why you can consider to do so: 

1. Build Fat Adaptation

If you’ve ever hit the wall in a running event, then you know what it feels like to run out of energy. When you’re pushing your body harder in the long run, it derives most of its power from the glycogen reserves created from the carbs you eat. Once your body exhausts these reserves, it needs to turn to another energy source to keep you going, which is fat. 

But, this isn’t an obvious transition. If your body isn’t accustomed to utilizing fat as an energy source, you’ll hit the wall once you exhaust the glycogen reserves. As such, your body will struggle to switch from glycogen to fat suddenly, a factor that’ll affect your performance negatively. 

Going on a keto diet helps your body to adapt to switching from glycogen to fat energy sources. Once it becomes fat-adapted, the hitting-the-wall challenge will disappear gradually. This means your energy levels will last for an extended period, and you can run for hours without getting fatigued, resulting in improved performance. 

2. Sleep Better

When your body is in ketosis mode, you’ll find yourself sleeping better. When you retire to bed, you’ll sleep faster. Mornings will feel good, and you’ll be ready to kick off your day right away. Early morning routines, like gym and running sessions, will become a breeze because you won’t experience low energy or hunger pangs. 

3. Burn Excess Fat

Every runner wants to burn excess fat and build muscle instead. While running is one of the most effective ways to burn excess fat, going on a keto diet helps fast-track the process even more. You’ll maintain strength and build muscle by cutting down on your carb intake and increasing protein, fat, and vegetable intake. As the body gets accustomed to the keto diet, you’ll likely develop great lean muscles.  If you’re not sure which foods to eat, search the Internet for sites that specialize on keto diet, such as You’ll be surprised at the recipe ideas available on their website.

4. Increase Energy Levels

The initial days of going keto are never easy. You’ll find yourself struggling from the drop in energy levels as your body is starved of carbs. But, this state isn’t permanent. As you continue with the diet and your body learns to convert fat into energy, your energy levels will begin to peak again. 

By the time you’re done with keto, your energy levels will be much smoother, meaning they’ll flow more steadily, with fewer ups and downs. 

Furthermore, the slump experience that many runners experience during afternoon sessions disappears when you go on a keto diet. Although you’ll get tired and require some time to relax and recover, a keto diet goes a long way in giving you mental clarity and keeping you energized throughout the day.

5. Boost Brain And Heart Health

The keto diet offers numerous health benefits to runners. A low-carb, high-fat diet has the potential to remove pre-cancerous cells from the body. Going on a keto diet two to three times a year can boost your heart health by lowering oxidative stress and reducing inflammation. Furthermore, this type of diet can enhance the ability of brain cells to protect you from neurodegenerative conditions, like Alzheimer’s disease, and keep stroke at bay. 

Final Thoughts

As a high-fat, low-carb diet, keto is mainly associated with weight loss. It’s viewed as the ideal diet for people looking to burn the excess fat they’ve accumulated in their bodies. But, this isn’t necessarily true. Anyone, including runners, can benefit significantly from keto diet. Runners who reduce their carb intake train their bodies to use fat as an additional energy source once they exhaust their glycogen energy reserves. This translates to prolonged and highly improved performance for them.


5 Ways Athletes Benefit From Physical Therapy

It’s not surprising to know how athletes face possible risks in experiencing injuries and bruises when they play sports. This is reasonably expected and some sports offer higher risk than others. Some extreme sports would expose them to incurring injuries that may detriment their body’s abilities and performance. Injuries shouldn’t be taken for granted as they can compound in the long run, making them more challenging to treat.

Therefore, athletes living in different countries or states must seek treatment right away so unfavorable circumstances can be prevented. Investing in physical therapy is believed to offer many benefits which allow you to continue playing the sports you love and maintain your body and health at its prime condition.

As an essential component for your life as an athlete, maximize the following benefits of physical therapy:

1. Can Make The Time To Recover From Injuries Faster

Athletes often suffer injuries in sports and physical therapy offers them a chance to recover more quickly, preventing their condition from possibly worsening. An athlete can benefit from a physical therapist’s guidance in exercises that’ll reduce pain and increase blood circulation so their bodies can heal faster. While rehabilitation, you can also regain your muscle strength so you can come back to playing the sports without much worry about rebuilding muscles.

With physical therapy offered by therapy experts in your local area like Fit Club Williamsburg, you won’t have to be on the sideline as you can finally start back playing on the field in no time.

Experienced physical therapists have the proper knowledge and training to support you to do activities that can reoxygenate the injured areas of your body once again. This will lead to faster recovery. Although recuperating at home might be a temporary solution, physical therapy encourages and promote the need for strength training in a gradual accelerated manner so you can normally play soon. 

2. May Protect Athletes From Injuries

No athlete is exempted from having potential injuries while they play any sport. Even if you haven’t experienced it yet, you can’t eliminate the risk completely. Whatever physically demanding endurance sport you do, it involves some sort of risk. Therefore, it’s essential to undergo preventive measures. One of which is to receive physical therapy treatments.

When you do such treatments prior to injuries, your body can be protected better against various injuries. You’ll experience an injury risk assessment conducted by your therapist. This will involve stretches and activities that’ll reduce the chances of getting a serious injury.

You can also request exercises and stretching that are unique to your sport to further help steer clear of injuries. Since they’re experienced and knowledgeable therapists, they know which muscle groups need to be worked on and strengthened according to your sports specialization.

3. Can Improve Athletic Performance

Some sports require intense energy and performance. To perform well, your body is said to need to work hard which may lead to tremendous amounts of stress. It’d be helpful to know methods to make your body perform at a maximum point without generating so much stress and pressure on your physique.

Physical therapists can take care of this particular concern. By carefully observing your movements, they can tell how your movements are beneficial or detrimental to the activity you’re engaging in.

At first glance, you may feel that your movements don’t impact your body’s health, but they may actually do. During the observation stages, therapists can discuss with you the potential threats your body can experience when you continue moving the same way.

It may not seem like an injury at the moment, but over time, a given movement can gradually wear down an area of the body, eventually ending in an injury. Your therapist can save you from that. They’ll offer solutions to any problems that they observe of your movement, thus reducing the possibility of you injuring yourself in the future.

4. Possibly Aids In Recovering From Surgeries

Physical therapy works very well for athletes who have received minor to major surgeries. In the same vein, physical therapy can make your recovery following surgery as smooth and successful as possible. An individualized physical therapy plan is believed to be the best approach for helping the surgically addressed structures heal and become strong again after the operation. Although you indeed need time to recuperate, physical therapy may effectively expedite your recovery time fully.

5. Can Help Make Athletes Do Cross-Training Exercises Possible

Some athletes, for example, only practice one sport and dedicate all their offseason workouts to building the muscles they need. You’ll, however, have some muscles that are extremely strong and others that are very weak if you fail to train all your body’s muscle groups.

Muscle groups with disparate strengths are believed to be more likely to incur strains or sprains. Physical therapy can work on your body to generate and activate your muscles to perform cross-training exercises better. This will result in more proportionate developed muscles that are ready to tackle any physical activity or sport.


Athletes can benefit from physical therapy in many ways and the ones mentioned above are just some of them. As an active athlete, you’ll want to improve your athletic performance while taking good care of your body, so you should consider all of the benefits physical therapy offers.


Supplements That Are Helpful for Runners

Source: Pixabay

Supplements are best taken to fill nutritional gaps for people who have special needs or lifestyles. Because runners have specific needs to maintain optimum performance, taking supplements is a good way to complement diet and exercise. Vegan fat burners in particular are well-suited for those that prioritize natural and organic ingredients. Here are some of the best supplements for runners of all skill levels.


According to sports dietitian Pamela Bede, caffeine increases the circulation of free fatty acids and reduces perceived exertion. Long-distance runners may benefit from as little as 25mg of caffeine. Keep in mind that a Starbucks espresso has 75mg of caffeine per shot, while an 8oz bottle of green tea can contain 35-60mg of caffeine. It is best to limit your intake to 25-60mg of caffeine per day, especially in the days before a big run.

Branched Chain Amino Acids (BCAA)

Source: Pixabay

When we run, our body breaks up molecules to use as energy, and our body’s default fuel tank is our fat deposit. However, intense workouts can sometimes lead to a calorie deficit. If you’re also on a low-calorie diet, your body can run out of energy fast and will start breaking down muscle. This is where Branched Chain Amino Acids are useful. BCAA prevent your body from disturbing protein synthesis (muscle building) by providing amino acids for extra energy. Long-distance runners, endurance athletes, and weightlifters all benefit greatly from BCAA.


Glutamine in the blood powers up cells which are responsible for immunity. Physical stress and strenuous exercise deplete glutamine from your blood and make you more susceptible to illness. Glutamine can help your body recover through glycogen synthesis. While the Running Dietitian Blog indicated that glycogen synthesis can be also done with a post-exercise meal of carbohydrates and protein, glutamine supplements can help those who are in low-carb diets. Of course, remember that it should never be considered as a replacement for rest and proper nutrition. JustRunLah!’s previous post on what to eat on the week of your marathon can be a good start on this topic.


Best known as an ingredient in many weight loss supplements, L-carnitine is actually produced by the body naturally. Its primary task is to transport fatty acids into the cells for energy. This biological compound is known to enhance sports performance by improving exercise recovery and increasing oxygen supply to the muscles. A US study revealed that L-carnitine helps delay the ‘burn’ or muscle fatigue which is crucial for runners. It also boosts metabolism, allowing you to digest food faster and convert it to energy. This is especially vital for runners who have slow metabolism. Pretty Me suggests that there are people “blessed with a crazy fast metabolism” while others are not. It’s mainly because each person has a different body type. Of course, remember to regulate your intake because L-carnitine may cause side effects like irregular bowel movement. It’s better to use it in the training stage and not as a pre-run supplement.

Supplements might help you go the extra mile, but remember that there are no shortcuts to your peak running performance. Consult your doctor and use these supplements according to your needs. Most of all, enjoy your run! Nothing can help you push yourself better than pure excitement and love for the sport.


Climb Virtually with Community Chest!

Last we checked, tracking steps is out and tracking vertz is in! If you enjoy trends and doing your part for charity while keeping fit, join us this September as you challenge yourself vertically by participating in the first virtual Community Chest Vertical Marathon 2021!

Traditionally part of the Community Chest Heartstrings Walk, the inaugural Community Chest Vertical Marathon 2021 will take place as a standalone fundraising event co-organised by Community Chest and Marina Bay Sands. “Together We Soar” is the official slogan for the event and Community Chest hopes to virtually bring like-minded individuals of all ages to soar together towards greater heights and raise S$2 million to contribute to the community. The first of its kind virtual event will support over 100 social service agencies that serve Community Chest’s five causes: adults with disabilities, children with special needs and youth-at-risk, persons with mental health conditions, seniors and families in need of support.

For those of you who are wondering what a vertical marathon entails you to do, we have got you covered! Essentially, a vertical marathon takes place in countries or cities where there are more buildings than mountains. Case in point, Singapore – our concrete jungle! Unlike conventional running events and marathons whereby one may run a distance of up to 42.195km, a vertical marathon will have you climbing flights of stairs in any high-rise building or slope that is convenient for you. Vertical marathons aren’t unheard of as similar events were organised in Singapore in the past.

The Community Chest Vertical Marathon held in September this year is slightly different due to the safe distancing restrictions that are currently in place and will feature an interactive digital platform that will bring participants on a virtual expedition. Unleash your inner mountaineer spirit and virtually climb five different peaks across the region: starting with Bukit Timah Hill (163m) in Singapore, followed by Mount Yongmasan (348m) in South Korea, Mount Takao (599m) in Japan, Lantau Peak (934m) in Hong Kong and ending with Mount Batur (1,717m) in Indonesia. With Community Chest celebrating its 38th anniversary this year, the virtual event also intends to rally the community to collectively achieve 38,000m elevation over the event period from 5 September 2021 to 31 October 2021.

If you are a travel bug who often find yourself missing the thrill of impulsively booking a trip to somewhere new to take part in various outdoor activities, you know this vertical marathon is just for you! Not only will you soothe the inner woes of not leaving the country, but the event will also take you on a trip like no other, leaving you with new memories and experiences that you have not felt in a long time.

While the Covid-19 pandemic is a bit of a let-down to many, it has also opened many doors for us to venture into the digital world. So, instead of sulking at home and daydreaming about the good old days when borders were open with flight schedules aplenty, we are certain that this interactive virtual event will turn heads and entice many, especially if you love sports and the outdoors. It is never too late to try something new and now is the time to do it!

Now, let’s move on to the benefits of a vertical marathon compared to a regular marathon:

As we all know, climbing up a flight of stairs has been proven to be the easiest albeit tiring way to reduce body fat and burn calories. But what else?

Stronger Legs

When faced with the dilemma of running vs walking, people would generally choose running because it burns more calories. Walking uphill or up a flight of stairs build strong quads and glutes. What more? The low impact exercise is a great form of strength training and cardio while assisting in burning fats!

Can Be Done Anywhere

In Singapore, we have an abundance of high-rise buildings. You don’t need a running track or a treadmill to participate in the event. All you need to do is find the nearest flight of stairs within your vicinity and take advantage of that! Isn’t that easier considering how most of us are still Working from Home (WFH)?

Beat The Heat (or Rain)

We’re all familiar with Singapore’s unpredictable weather but with stair-climbing, there is absolutely no reason anyone would skip their workout because stairs are usually indoors. Rain or shine, it’s always there, and dry!

Now that we have covered the basics of vertical marathons and how they benefit us, we hope you will support this event for a meaningful cause! The interactive event has been said to be different and fun because it cultivates your mind by having you transport yourself to places you may not have been before by using your imagination, and challenges you to be your best. Upon “conquering” each peak, participants will receive an e-badge of completion to celebrate each achievement. The Community Chest Vertical Marathon allows you to choose to sign up individually or in teams of two. Wait no further! Find yourself a buddy and get ready to take on the challenge!

But wait! There are amazing prizes (worth more than $500) to be won by the top three achievers from the Individual and Team categories respectively. Participants will also be eligible to join a photo contest that will be launched on Community Chest’s Instagram page for a chance to win additional prizes (worth more than $100)! What’s more, topping up an additional S$22 at registration will get you an exclusive UNIQLO T-shirt in support of the Community Chest Vertical Marathon 2021.

Gather your friends and loved ones today and get fit for charity. Click here to register today!


  1. Register online (individual at S$38 /team of 2 at S$68) from now till 3 October 2021.
  2. Track your elevation gain using Strava or a preferred tracking app.
  3. Screenshot your elevation log data and upload it under “My Activity-Manual Submission” tab. Strava app users are required to connect to Strava account before starting on the challenge. You can read more about submitting your activity details here or download the user guide here.
  4. Upload all your elevation data within the clock-in period of 5 September 2021 to 31 October 2021.
  5. Remember to always practise safe distancing measures while embarking on your climb.
  6. Participants with existing medical conditions are to consult their doctors before attempting in strenuous exercises and advised to stop if/when the exercises get too severe.  

Sign up today!



JustRunLah! is owned and managed by JustConnect Media