Fitness Blog - Workout Tips, Nutrition & Health | Fitness First HK
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Blog Overview
09 Apr 2020
6 Holistic practices to calm your anxiety during these challenging times
If you can’t go outside, go inside
Blog Overview
14 Feb 2020
Best Exercises to Fight Type 2 Diabetes
Managing Type 2 diabetes optimally can be achieved by effectively controlling your weight and blood sugar level. This can be done through regular exercise, which can yield a variety of different physical and mental benefits. Exercise can also help to reduce the risk of being affected by chronic diseases, such as heart attack or stroke. Here are a few exercises that work extremely well in combating Type 2 diabetes.
Getting rid of toxicity for a better you in 2020
10 Jan 2020
Getting Rid Of Toxicity For A Better You In 2020
As adults, life always seems to get in the way with our best intentions of bettering ourselves. Whether it is work, family commitments, or just being busy in general, we often don’t notice when our habits and behaviour sometimes begin to get toxic. What better time than the start of a new year then for us to reflect on some of this toxic elements in our lives, and work on getting rid of it. Here are some suggestions on where to start.
Mental & Physical Challenges to Overcome this New Year
06 Jan 2020
Mental & Physical Challenges to Overcome this New Year
The new year provides us with an opportunity to renew our appetite for fitness. Especially if we have had to face physical and mental challenges which resulted in us failing to achieve fitness goals that were set last year. Here are some tips on how we can prevail over these challenges to become healthier and stronger versions of ourselves this brand new year.
Blog Overview
06 Dec 2019
Fitness Goals To Include In Your Bucket List
The majority of us have bucket lists. While some include long-term dreams in the list, others incorporate New Year resolutions as part of the list. One of the most common resolutions that is written in the list is ‘fitness’. Here are six fitness goals for weight loss that could be added in your bucket list and how you can achieve them
Blog Overview
28 Sep 2019
Guilt-free Foods to Try this Rainy Season
When it comes to food and fulfilling a particular craving, Malaysians are resolute. There may be changes in our palettes and cravings due to the change in temperature presented by the rainy season which is currently upon us. Here are a few guilt-free comfort foods that you can indulge in during the rainy season while staying on track with your fitness goals.
Blog Overview
14 Oct 2019
Physical Activities for Cancer Patients
Cancer treatment which includes chemotherapy can take a huge toll on your body physically, sapping you of the energy that you need to go through life daily. Thus, it is vital that you incorporate a full-body training plan which helps you fight cancer in a stronger way.
Blog Overview
04 Dec 2019
Not sure why your muscles are so sore? we’ll tell you why
Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Blog Overview
08 Oct 2019
How To Get Back Into Exercise After Injury
An injury can occur to anyone at any time, regardless of age. Apart from the physical discomfort, it can curtail you from going about your daily life and physical activities, especially if you are someone who loves exercising.
Blog Overview
06 Jun 2019
5 Ways To Better Core Health For New Mothers And Mothers To Be
The great changes that pregnancy and childbirth place on the body take time to recover from. For new mothers and mothers-to-be, practising Pilates eases you through pregnancy, labour and speeds up recovery after delivery.
Blog Overview
21 Nov 2019
Cellulite and Its Causes
What do you know about cellulite?
Blog Overview
31 Oct 2019
8 things about cardio training that will lead to happiness
How to live long and prosper
Blog Overview
12 Dec 2019
6 Easy-Peasy Tips to Improve Your Sleep
Doesn’t everyone like to sleep? Read on how you can easily improve every single night.
Blog Overview
11 Mar 2020
How DNA testing can personalise your workout
Here’s your body’s user manual
time to make a change: adjusting your goals
01 Jan 2020
Best Workout Plans To Start At The New Year
Having to prevail over obstacles that hinder our ability to stick by New Year fitness resolutions is normal. This happens particularly when we focus on achieving goals that are overambitious in nature. A more suitable approach would be to concentrate on short-term objectives that are measured to hit certain milestones within a year.
Blog Overview
26 Mar 2020
Should You Exercise When You Are Sick
When you are feeling a bit down or a bit blue, should you turn to your regular exercise routine, or sit one out to rest and relax?
Blog Overview
26 Dec 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
Blog Overview
19 Dec 2018
5 simple habits to stay healthy this festive season
How to simply carry on with the workout routine and healthy diet plan
Blog Overview
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
Blog Overview
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Blog Overview
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
Blog Overview
05 May 2020
5 Reasons To Begin a Personal Training Plan
Can a Certified Fitness Coach really improve my quality of life?
Blog Overview
14 Feb 2020
Eat Healthy as a Couple this Valentine’s Day
Valentine’s Day is an occasion that is dedicated to celebrate love. It is a day for couples to show extra appreciation for one another beyond regular courtship or matrimony. Through this show of love, couples are inclined to indulge in delectable appetisers, entrées and desserts during a special meal together. Here are a few easy-to-prepare meal options that are healthy and cost-effective, enabling you to spend more on a special gift for your partner instead.
Blog Overview
10 Jan 2020
Top 5 Nutritional Resolutions for the New Year
At the start of a new year, most of us come up with our own fitness resolutions. However, we tend to not stay true to it by the time February comes. This is because the resolutions do not match out daily activities and routines. Here are 5 effective diet resolutions that you can add into your 2020 fitness goals in order to achieve a healthy lifestyle.
Blog Overview
16 Dec 2019
Nutritional Benefits of Festive Foods
Being presented with an array of tradition foods is the best part of the festive season. It could affect our health and overall fitness regime if not consumed in moderation. Not everything consumed during the happy occasion is actually ruinous to your health. Here are the food nutrition of some common festive foods which can be of benefit to your body.
Blog Overview
11 Oct 2019
Food Safety for Cancer Patients
Food safety is essential for everyone, but it is especially important if you are fighting cancer. Preparation and storage will vary according to the type of cancer you bear, its treatment and your immune system’s ability to fight off bacteria and other viruses present in food. Strictly following all the right steps in food safety ensures that your body is protected from foodborne illnesses.
Blog Overview
19 Dec 2019
How To Eat Right For Your Age
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Blog Overview
08 Mar 2020
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
How to get the best from what you eat
Blog Overview
05 May 2020
4 Things To Know About Eating Sugar
Make informed decisions about what you eat and live a better lifestyle
Blog Overview
29 Mar 2020
Freezer Bean Burrito
Blog Overview
10 May 2020
Corn Fritters with Avocado Salsa Recipe
Fresh, spicy and full of flavour
Blog Overview
10 May 2020
Stuffed Peppers
Filled with nutty flavours and packed with nutrition
Blog Overview
16 Apr 2020
Carrot and Lentils Creamy Soup with Fresh Coriander Recipe
A good source of carotene and fibre, and red lentils for a rich source of protein.
Blog Overview
16 Apr 2020
Turmeric Ginger Shot Recipe
Start your day with this strong turmeric ginger shot
Blog Overview
08 Apr 2020
Zucchini Noodles with Avocado Pesto & Prawns Recipe
Looking to replace heavy carbs for something a bit lighter in your meals?
Blog Overview
29 Mar 2020
7-Layers Fruit Salad Recipe
Blog Overview
29 Mar 2020
Kale Naan Pizza Recipe
“Craving Pizza? Of course you are!
Blog Overview
22 Mar 2020
Oven Baked Salmon Cake Recipe
Try these easy-to-make salmon cakes next
Blog Overview
16 Apr 2020
Benefits of Swimming as Exercise
Benefits of Swimming as Exercise
Blog Overview
05 May 2020
Tracking Your Training Progress with Advanced Tools and Data
Whatever workout goals you want to achieve, be it weight loss, gaining muscle or a toned body, it is good idea to measure your progress if you want to see results.
Blog Overview
16 Apr 2020
What is your indigestion trying to tell you?
Here are a few symptoms that may help you better understand why your stomach is upset.
Blog Overview
16 Apr 2020
5 ways to improve posture at your desk
Here are some tips to improving your posture while working at a desk
Blog Overview
08 Feb 2020
How Breathing Affects your Workout Results
Learning to breathe correctly while working out can significantly improve your fitness routine. Proper breathing during a body workout supplies your muscles with optimum oxygen, which allows you to strengthen your body more effectively. Here are a few ways as to how breathing can affect your workout results.
Blog Overview
24 Jan 2020
Time to make a change: adjusting your goals
Goals give us a sense of purpose and helps guide us in the direction we want to head towards. It keeps us engaged in the activities we’ve set out for ourselves, and hopefully, lead us towards a more balanced and happy life. However, life is full of obstacles and our best intentions don’t always win. As humans, we are also constantly changing so what we thought worked for us at one point might not work for us after that. These changes are very much part of life and more than okay; we just need to pause sometimes to readjust out goals to accommodate them all.
Blog Overview
13 Dec 2019
Fat Loss Workouts For This Festive Season
The festive season does not just bring changes to our environment, but also affects our emotions. This could result in us losing track of our fitness goals amidst the celebrations.
Blog Overview
09 Dec 2019
Staying Fit During The Holidays
As the year comes to an end, we often find that our fitness routes can get warped along the way. It may be tempting to just give in, but you don’t want to start the new year with regret and wishing you had done it all differently. Here are a few suggestions on how you can stay fit this December.
Blog Overview
01 Oct 2019
Five Tips for Cancer Survivors’ Mental Health Improvement
Apart from being physically strong, mental wellness is also one of the most important criteria in being healthy and happy. As a cancer survivor, you may have experienced anger, sadness and fear during the treatment process. This is normal.
Blog Overview
04 Mar 2020
5 Tips to Stay Focused At Work
Your average attention span is about 8 seconds. This number has reduced over the passing years thanks to the increased screen time and digital connections. Human survival depends on focus and your ability to pay attention to what’s important and moving. Focus is a muscle which can be built. Follow these few techniques to learn how to eliminate your distractions and focus on your work.
Blog Overview
13 Sep 2019
Body After Baby: 4 Things To Know
The first six months of motherhood are the most difficult and pass by in a blur - between the feedings, diaper changes, sleep deprivation and the new challenges which come up daily. Many new moms wish to get back to their active life despite the new responsibilities and are ready to exercise to regain their strength and energy. Your body undergoes many changes during pregnancy and after delivery, which will take time to heal. Give yourself enough time to get adjusted to your new body before you start any kind of physical exercise and activity.
Blog Overview
02 Jun 2019
8 Sneaky Reasons Why You’re Always Hungry
It doesn’t matter what you eat or how much you eat, you know you are feeling the need to fuel up even if you’ve just finished a meal. If you can relate to this, we’ll have all the answers to why this happens in the first place. We’ll also, of course suggest ways to deal with it in the right manner.
Blog Overview
05 Feb 2020
5 reasons why you need rest
If you can’t be still, you’ll just burn out
Blog Overview
09 Apr 2020
6 Holistic practices to calm your anxiety during these challenging times
If you can’t go outside, go inside
Blog Overview
14 Feb 2020
Best Exercises to Fight Type 2 Diabetes
Managing Type 2 diabetes optimally can be achieved by effectively controlling your weight and blood sugar level. This can be done through regular exercise, which can yield a variety of different physical and mental benefits. Exercise can also help to reduce the risk of being affected by chronic diseases, such as heart attack or stroke. Here are a few exercises that work extremely well in combating Type 2 diabetes.
Getting rid of toxicity for a better you in 2020
10 Jan 2020
Getting Rid Of Toxicity For A Better You In 2020
As adults, life always seems to get in the way with our best intentions of bettering ourselves. Whether it is work, family commitments, or just being busy in general, we often don’t notice when our habits and behaviour sometimes begin to get toxic. What better time than the start of a new year then for us to reflect on some of this toxic elements in our lives, and work on getting rid of it. Here are some suggestions on where to start.
Mental & Physical Challenges to Overcome this New Year
06 Jan 2020
Mental & Physical Challenges to Overcome this New Year
The new year provides us with an opportunity to renew our appetite for fitness. Especially if we have had to face physical and mental challenges which resulted in us failing to achieve fitness goals that were set last year. Here are some tips on how we can prevail over these challenges to become healthier and stronger versions of ourselves this brand new year.
Blog Overview
06 Dec 2019
Fitness Goals To Include In Your Bucket List
The majority of us have bucket lists. While some include long-term dreams in the list, others incorporate New Year resolutions as part of the list. One of the most common resolutions that is written in the list is ‘fitness’. Here are six fitness goals for weight loss that could be added in your bucket list and how you can achieve them
Blog Overview
28 Sep 2019
Guilt-free Foods to Try this Rainy Season
When it comes to food and fulfilling a particular craving, Malaysians are resolute. There may be changes in our palettes and cravings due to the change in temperature presented by the rainy season which is currently upon us. Here are a few guilt-free comfort foods that you can indulge in during the rainy season while staying on track with your fitness goals.
Blog Overview
14 Oct 2019
Physical Activities for Cancer Patients
Cancer treatment which includes chemotherapy can take a huge toll on your body physically, sapping you of the energy that you need to go through life daily. Thus, it is vital that you incorporate a full-body training plan which helps you fight cancer in a stronger way.
Blog Overview
04 Dec 2019
Not sure why your muscles are so sore? we’ll tell you why
Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Blog Overview
08 Oct 2019
How To Get Back Into Exercise After Injury
An injury can occur to anyone at any time, regardless of age. Apart from the physical discomfort, it can curtail you from going about your daily life and physical activities, especially if you are someone who loves exercising.
Blog Overview
06 Jun 2019
5 Ways To Better Core Health For New Mothers And Mothers To Be
The great changes that pregnancy and childbirth place on the body take time to recover from. For new mothers and mothers-to-be, practising Pilates eases you through pregnancy, labour and speeds up recovery after delivery.
Blog Overview
21 Nov 2019
Cellulite and Its Causes
What do you know about cellulite?
Blog Overview
31 Oct 2019
8 things about cardio training that will lead to happiness
How to live long and prosper
Blog Overview
12 Dec 2019
6 Easy-Peasy Tips to Improve Your Sleep
Doesn’t everyone like to sleep? Read on how you can easily improve every single night.
Blog Overview
11 Mar 2020
How DNA testing can personalise your workout
Here’s your body’s user manual
VIEW MORE
time to make a change: adjusting your goals
01 Jan 2020
Best Workout Plans To Start At The New Year
Having to prevail over obstacles that hinder our ability to stick by New Year fitness resolutions is normal. This happens particularly when we focus on achieving goals that are overambitious in nature. A more suitable approach would be to concentrate on short-term objectives that are measured to hit certain milestones within a year.
Blog Overview
26 Mar 2020
Should You Exercise When You Are Sick
When you are feeling a bit down or a bit blue, should you turn to your regular exercise routine, or sit one out to rest and relax?
Blog Overview
26 Dec 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
Blog Overview
19 Dec 2018
5 simple habits to stay healthy this festive season
How to simply carry on with the workout routine and healthy diet plan
Blog Overview
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
Blog Overview
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Blog Overview
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
Blog Overview
05 May 2020
5 Reasons To Begin a Personal Training Plan
Can a Certified Fitness Coach really improve my quality of life?
Blog Overview
14 Feb 2020
Eat Healthy as a Couple this Valentine’s Day
Valentine’s Day is an occasion that is dedicated to celebrate love. It is a day for couples to show extra appreciation for one another beyond regular courtship or matrimony. Through this show of love, couples are inclined to indulge in delectable appetisers, entrées and desserts during a special meal together. Here are a few easy-to-prepare meal options that are healthy and cost-effective, enabling you to spend more on a special gift for your partner instead.
Blog Overview
10 Jan 2020
Top 5 Nutritional Resolutions for the New Year
At the start of a new year, most of us come up with our own fitness resolutions. However, we tend to not stay true to it by the time February comes. This is because the resolutions do not match out daily activities and routines. Here are 5 effective diet resolutions that you can add into your 2020 fitness goals in order to achieve a healthy lifestyle.
Blog Overview
16 Dec 2019
Nutritional Benefits of Festive Foods
Being presented with an array of tradition foods is the best part of the festive season. It could affect our health and overall fitness regime if not consumed in moderation. Not everything consumed during the happy occasion is actually ruinous to your health. Here are the food nutrition of some common festive foods which can be of benefit to your body.
Blog Overview
11 Oct 2019
Food Safety for Cancer Patients
Food safety is essential for everyone, but it is especially important if you are fighting cancer. Preparation and storage will vary according to the type of cancer you bear, its treatment and your immune system’s ability to fight off bacteria and other viruses present in food. Strictly following all the right steps in food safety ensures that your body is protected from foodborne illnesses.
Blog Overview
19 Dec 2019
How To Eat Right For Your Age
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Blog Overview
08 Mar 2020
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
How to get the best from what you eat
Blog Overview
05 May 2020
4 Things To Know About Eating Sugar
Make informed decisions about what you eat and live a better lifestyle
Blog Overview
29 Mar 2020
Freezer Bean Burrito
Blog Overview
10 May 2020
Corn Fritters with Avocado Salsa Recipe
Fresh, spicy and full of flavour
Blog Overview
10 May 2020
Stuffed Peppers
Filled with nutty flavours and packed with nutrition
Blog Overview
16 Apr 2020
Carrot and Lentils Creamy Soup with Fresh Coriander Recipe
A good source of carotene and fibre, and red lentils for a rich source of protein.
Blog Overview
16 Apr 2020
Turmeric Ginger Shot Recipe
Start your day with this strong turmeric ginger shot
Blog Overview
08 Apr 2020
Zucchini Noodles with Avocado Pesto & Prawns Recipe
Looking to replace heavy carbs for something a bit lighter in your meals?
Blog Overview
29 Mar 2020
7-Layers Fruit Salad Recipe
Blog Overview
29 Mar 2020
Kale Naan Pizza Recipe
“Craving Pizza? Of course you are!
Blog Overview
22 Mar 2020
Oven Baked Salmon Cake Recipe
Try these easy-to-make salmon cakes next
VIEW MORE
Blog Overview
16 Apr 2020
Benefits of Swimming as Exercise
Benefits of Swimming as Exercise
Blog Overview
05 May 2020
Tracking Your Training Progress with Advanced Tools and Data
Whatever workout goals you want to achieve, be it weight loss, gaining muscle or a toned body, it is good idea to measure your progress if you want to see results.
Blog Overview
16 Apr 2020
What is your indigestion trying to tell you?
Here are a few symptoms that may help you better understand why your stomach is upset.
Blog Overview
16 Apr 2020
5 ways to improve posture at your desk
Here are some tips to improving your posture while working at a desk
Blog Overview
08 Feb 2020
How Breathing Affects your Workout Results
Learning to breathe correctly while working out can significantly improve your fitness routine. Proper breathing during a body workout supplies your muscles with optimum oxygen, which allows you to strengthen your body more effectively. Here are a few ways as to how breathing can affect your workout results.
Blog Overview
24 Jan 2020
Time to make a change: adjusting your goals
Goals give us a sense of purpose and helps guide us in the direction we want to head towards. It keeps us engaged in the activities we’ve set out for ourselves, and hopefully, lead us towards a more balanced and happy life. However, life is full of obstacles and our best intentions don’t always win. As humans, we are also constantly changing so what we thought worked for us at one point might not work for us after that. These changes are very much part of life and more than okay; we just need to pause sometimes to readjust out goals to accommodate them all.
Blog Overview
13 Dec 2019
Fat Loss Workouts For This Festive Season
The festive season does not just bring changes to our environment, but also affects our emotions. This could result in us losing track of our fitness goals amidst the celebrations.
Blog Overview
09 Dec 2019
Staying Fit During The Holidays
As the year comes to an end, we often find that our fitness routes can get warped along the way. It may be tempting to just give in, but you don’t want to start the new year with regret and wishing you had done it all differently. Here are a few suggestions on how you can stay fit this December.
Blog Overview
01 Oct 2019
Five Tips for Cancer Survivors’ Mental Health Improvement
Apart from being physically strong, mental wellness is also one of the most important criteria in being healthy and happy. As a cancer survivor, you may have experienced anger, sadness and fear during the treatment process. This is normal.
Blog Overview
04 Mar 2020
5 Tips to Stay Focused At Work
Your average attention span is about 8 seconds. This number has reduced over the passing years thanks to the increased screen time and digital connections. Human survival depends on focus and your ability to pay attention to what’s important and moving. Focus is a muscle which can be built. Follow these few techniques to learn how to eliminate your distractions and focus on your work.
Blog Overview
13 Sep 2019
Body After Baby: 4 Things To Know
The first six months of motherhood are the most difficult and pass by in a blur - between the feedings, diaper changes, sleep deprivation and the new challenges which come up daily. Many new moms wish to get back to their active life despite the new responsibilities and are ready to exercise to regain their strength and energy. Your body undergoes many changes during pregnancy and after delivery, which will take time to heal. Give yourself enough time to get adjusted to your new body before you start any kind of physical exercise and activity.
Blog Overview
02 Jun 2019
8 Sneaky Reasons Why You’re Always Hungry
It doesn’t matter what you eat or how much you eat, you know you are feeling the need to fuel up even if you’ve just finished a meal. If you can relate to this, we’ll have all the answers to why this happens in the first place. We’ll also, of course suggest ways to deal with it in the right manner.
Blog Overview
05 Feb 2020
5 reasons why you need rest
If you can’t be still, you’ll just burn out
VIEW MORE

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