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EATING WELL
What You Eat Determines How You Sleep, and Vice-Versa
01 Dec 2021
4 mins
Nutrition as the key to health is a well-known fact but did you know that it also has a direct link to the quality of your slumber?
MOVING WELL
5 Benefits Of Focusing On Single-Tool Workouts
01 Dec 2021
3 mins
Using just one workout tool at a time may seem counterproductive to achieving the gains you want, but you’ll actually get there faster
MOVING WELL
10 Reasons To Work Out In The Morning
01 Dec 2021
3 mins
From better skin to deeper sleep, starting your day with a good exercise session has many positive effects on your health.
THINKING WELL
5 Ways To Manage Mental Health During The Holidays
01 Dec 2021
3 mins
The holidays can be merry but it can also bring on stress and anxiety to some people.
THRIVING WELL
Ways to Manage Stress & Get Better Sleep
21 Nov 2021
4 mins
Hong Kong people have been affected by the pandemic mentally and physically. Below are some methods which can help you alleviate these issues.
MOVING WELL
Warm Up And Get Ready To Move
02 Oct 2021
4 mins
If warm up is just something you do instinctively without much thought, you will want to read this.
THRIVING WELL
5 Ways To Overcome Post-Lockdown Anxiety At The Gym
01 Oct 2021
3 mins
If going back to the gym makes you both excited and anxious, you are not alone. These 5 ways will help you overcome the jitters.
EATING WELL
The Non-Diet Diet: What You Need To Know About Volumetrics Eating
06 Sep 2021
3 mins
A long-term approach to weight loss that lets you eat more and fill up on nutrient-dense foods while keeping calories low.
EATING WELL
7 Signs Of A Weak Immune System And How To Improve It
01 Sep 2021
5 mins
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
MOVING WELL
Why You Should Get A Physical Assessment Before Starting Training
02 Sep 2021
4 mins
The best workout programme is one that is tailored to your needs and conditions, and a physical assessment will help determine that.
EATING WELL
7 Signs Of A Weak Immune System And How To Improve It
01 Sep 2021
3 mins
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
EATING WELL
A 7-day plan to strengthen the immune system
03 Aug 2021
2 mins
Small improvements to your daily routine, meal plans and fitness aims can add up to big results.
MOVING WELL
5 Advantages Of Virtual Workouts
09 Aug 2021
5 mins
If you’re not currently signed up for online exercise classes, here are some reasons why you should get started.
THRIVING WELL
13 Daily Self-Care Strategies That Work
02 Aug 2021
3 mins
Self-love should be your first love and these are simple yet effective steps you can practise it every day.
EATING WELL
What to eat after your Covid-19 vaccine
12 Jul 2021
5 mins
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
MOVING WELL
Regular Exercise May Lead to Better Vaccine Response
28 Jul 2021
3 mins
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
MOVING WELL
Can You Exercise After Taking a Covid-19 Vaccine?
01 Jul 2021
3 mins
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
MOVING WELL
Body Mass Index (BMI) And What It’s Useful For
07 Jun 2021
4 mins
BMI has long been used to indicate total body fat and weigh one’s health risks.
THRIVING WELL
Body Mass Index (BMI) And What It’s Useful For
07 Jun 2021
10 mins
BMI has long been used to indicate total body fat and weigh one’s health risks.
MOVING WELL
Morning vs Evening Workouts: Which is Better?
17 May 2021
4 mins
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
EATING WELL
Top 8 foods That Will Give You An Energy Boost
24 May 2021
4 mins
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
MOVING WELL
3 Workout Classes To Help You Build Core Strength
10 May 2021
5 mins
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
THINKING WELL
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
01 May 2021
10 mins
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
MOVING WELL
Body Fat Percentage: What, Why and How Is It Measured?
19 Apr 2021
5 mins
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
THRIVING WELL
Benefits of Taking Regular Breaks While Working From Home
12 Apr 2021
5 mins
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
THRIVING WELL
4 Ideas of Staying Connected While Working Remotely
05 Apr 2021
5 mins
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
MOVING WELL
How to Train More Sustainably
25 Feb 2021
4 mins
Fitness and the environment go hand in hand
EATING WELL
Don’t Diet, Eat Right
07 Feb 2022
5 mins
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
THRIVING WELL
5 Ways to Practise Better Self-Care in 2021
14 Feb 2022
5 mins
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
THRIVING WELL
5 Ways to Avoid Weight Gain While Working from Home
28 Jan 2021
4 mins
It’s not just what you eat but also how you eat
EATING WELL
The Best Protein on the Market?
21 Jan 2021
4 mins
Protein supplements can help you achieve your personal health and fitness goals
EATING WELL
Chocolate Protein Energy Balls
17 Jan 2021
4 mins
When you’re looking for an afternoon boost, a post-workout replenishment, or just fancy a tasty homemade chocolate snack, these energy balls are the perfect thing to have in your bag to grab. Simple to make, but tricky not to eat all at once!
THINKING WELL
Be Happy - Looking After Your Mental Health
14 Jan 2021
4 mins
Read our latest blog to discover the benefits that exercise has to our mental well-being, and the potential for more motivation as we find joy in regular commitment.
THRIVING WELL
Make 2021 YOUR Year
01 Jan 2021
5 mins
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
THRIVING WELL
Holistic Fitness - What Does it Mean?
26 Nov 2020
4 mins
Holistic Fitness is a direct approach to maintaining mental, spiritual and physical fitness, incorporating nutrition and mindfulness to achieve overall sense of wellbeing.
THRIVING WELL
Consistency Is Key - Keep it Up
12 Nov 2020
4 mins
Whatever you want achieve, staying consistent is essential to getting the results you want.
MOVING WELL
How Yoga Can Help Boost Sports Performance
01 Oct 2020
10 mins
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
THINKING WELL
How to Have a Positive Mindset
05 Nov 2020
4 mins
What does it mean to have a positive mindset? Is there something beyond simply hoping for the best?
THINKING WELL
The Secrets of Motivation
15 Oct 2020
5 mins
Is motivation simply sheer power of will, desire to succeed, or even fear of failure? Or does our motivation to change comprise all of the above? There’s a simple yet surprising reason that drives most of us to keep going, and it bolsters us to stay on track for our goals.
MOVING WELL
The Power of Music in Exercise
08 Oct 2020
5 mins
We know music is powerful, but what exactly makes it so compelling during exercise? Does it change us physically, or is it all in our head?
MOVING WELL
4 Advantages of a Group Fitness Class
17 Sep 2020
5 mins
You’re missing out if you only fly solo.
MOVING WELL
Exercise After Having A Baby - 4 Things to Know
13 Aug 2020
4 mins
Many new moms look forward to returning to an active lifestyle, and a common question they have is when to start exercising again...
MOVING WELL
Beyond the Pose: What Yoga Does For You
13 Aug 2020
4 mins
Here are 6 physical areas you can focus on improving, by doing yoga on a regular basis.
THRIVING WELL
5 Ways to Boost Your Immune System
06 Aug 2020
4 mins
Surgical masks and hand sanitisers are invaluable tools in the fight against viruses, but did you know that the first line of defense starts from within?
THRIVING WELL
6 Tips for Working at Home, Healthily
03 Feb 2022
4 mins
Consider these 6 tips to maintain a healthy balance while working from the home office
THRIVING WELL
Intellectual Fitness
21 Jul 2020
4 mins
While physical fitness is important, intellectual fitness is also necessary.
THRIVING WELL
It’s All About Good Etiquette
03 Sep 2020
4 mins
Play nice with everyone. Good etiquette takes you places.
EATING WELL
Are You Using the Right Cooking Oil?
16 Jul 2020
4 mins
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
MOVING WELL
Sore Neck? Use These 6 Tips to Ease the Pain
02 Jul 2020
4 mins
Are you noticing more neck pain from too much computer use? Here are 6 ways lessen your pain
EATING WELL
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
08 Mar 2020
3 mins
How to get the best from what you eat
MOVING WELL
How DNA testing can personalise your workout
11 Mar 2020
3 mins
Here’s your body’s user manual
THRIVING WELL
How To Set S.M.A.R.T Fitness Goals?
03 Jan 2019
4 mins
First, know the rules of the game
ALL
Eating Well
Features
Motivation
Moving Well
Recipe
Thinking Well
Thriving Well
Tips
SEARCH
Eating Well
01 Dec 2021
What You Eat Determines How You Sleep, and Vice-Versa
Nutrition as the key to health is a well-known fact but did you know that it also has a direct link to the quality of your slumber?
01 Nov 2021
The Best Foods To Refuel With After A HIIT Workout
Eat these to help your body replenish energy and rebuild muscles
06 Sep 2021
The Non-Diet Diet: What You Need To Know About Volumetrics Eating
A long-term approach to weight loss that lets you eat more and fill up on nutrient-dense foods while keeping calories low.
01 Sep 2021
7 Signs Of A Weak Immune System And How To Improve It
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
01 Sep 2021
7 Signs Of A Weak Immune System And How To Improve It
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
03 Aug 2021
A 7-day plan to strengthen the immune system
Small improvements to your daily routine, meal plans and fitness aims can add up to big results.
12 Jul 2021
What to eat after your Covid-19 vaccine
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
24 May 2021
Top 8 foods That Will Give You An Energy Boost
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
08 Mar 2021
Foods That Fuel Your Brain
What if you could eat your way to better cognitive function? Enter the MIND diet. In a study, participants slowed their rate of cognitive decline by 7.5 years through the MIND diet, a combination of Mediterranean and DASH (Diet Intervention for Neurodegenerative Delay), that nourishes and protects the brain.
07 Feb 2022
Don’t Diet, Eat Right
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
08 Feb 2021
2 Banana Protein Smoothies
Fresh ways to turn your powdered protein into healthy, colourful and inviting smoothies, with bananas!
31 Jan 2021
Banana Protein Muffins
Pack in the protein with peanut butter, Greek yogurt, and your trusted choice of protein powder. Serve them at breakfast or grab as a snack.
21 Jan 2021
The Best Protein on the Market?
Protein supplements can help you achieve your personal health and fitness goals
17 Jan 2021
Chocolate Protein Energy Balls
When you’re looking for an afternoon boost, a post-workout replenishment, or just fancy a tasty homemade chocolate snack, these energy balls are the perfect thing to have in your bag to grab. Simple to make, but tricky not to eat all at once!
10 Jan 2021
Pumpkin Protein Waffles
We often think of waffles as only permissible on cheat days, but this pumpkin version packs a huge amount of flavour, and has some healthy ingredients mixed in to keep you going.
27 Dec 2020
Hot Chocolate Protein Drink
Grab some Hot Chocolate and your favourite chocolate flavoured Innermost Protein for a delicious and warming drink, and enjoy after a winter workout.
20 Dec 2020
Spritz Christmas Cookies
Spritz cookies are a close relative to shortbread, but contain eggs to help hold their shape. Less crumbly than shortbread but still buttery, they are small and sweet depending on your topping tactics!
06 Dec 2020
Vegan Blueberry Protein Smoothie
Try our vegan version of a blueberry and banana smoothie, using Innermost's Health protein blend for better wellbeing.
29 Nov 2020
Chocolate Fudge Protein Brownies
Check out these amazing chocolate fudge brownies - they're not only super easy to make, but also pack a protein punch. Warning: they will disappear, fast.
22 Nov 2020
Protein Pancake
Get creative with your supplements and try mixing them into some new dishes - these protein pancakes are just the thing for a sunny post-morning workout to launch your day.
15 Nov 2020
Beetroot Risotto
A vibrant, healthy and moreish meal for all your Autumn needs.
05 Oct 2020
Look Out For These Inflammatory Food That Can Damage Your Body
Inflammation can lead your immune system astray. Do yourself a favour and watch your intake of these foods.
11 Oct 2020
Fruit Smoothie Bowl
Check out this video for a Fruit Smoothie, with our suggested ingredients and preparation. Make the next one your own!
13 Sep 2020
Tofu Scramble with Baked Potato
Here is an eggless scramble that uses tofu with spicy vegetables and herbs.
30 Aug 2020
Thai Basil Egg Muffin
A simple protein-packed breakfast muffin - store extras in the freezer for pre-workout snacks.
23 Aug 2020
Savoury Oatmeal with Fried Egg
An easy yet irresistible recipe for Oatmeal and Eggs to get in the post-workout nutrition you need.
16 Aug 2020
Herby White Gazpacho
A fresh approach to the traditional gazpacho.
09 Aug 2020
Thai Fish Cakes
If you love using a blender or food processor to make meals, this is the prefect recipe for you. Fresh fish and fresher herbs make for a refreshing appetizer, snack, or even main dish.
02 Aug 2020
Coconut Poached Chicken with Tropical Salsa
Full of protein and great for the immune system, this poached chicken is perfect for a laid back evening.
26 Jul 2020
Zucchini Pizza Boats
Stuff some zucchinis with turkey pepperoni, olives and diced tomato, then add ricotta and melted mozzarella cheese. What more could you possibly need?
09 Jul 2020
Are You Using the Right Cooking Oils?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
20 Jul 2020
Vegan Whipped Coffee
This fluffy drink or ‘dalgona coffee’ is flavourful with any choice of non-dairy milk and vegan sugar.
16 Jul 2020
Are You Using the Right Cooking Oil?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
05 Jul 2020
Rainbow Garden Salad
Add a touch of magic to the humble salad with sprouts, spinach, radishes and plenty of fresh herbs
28 Jun 2020
5 Special Juice Recipes
5 Special Juice Recipes to Inject Colour into Your Day
21 Jun 2020
Asian Style Thai Pumpkin Soup
A good source of beta-carotene, this delicious warming soup is great for your immune system.
14 Jun 2020
Mushroom & Spinach Muffin Quiche
Easy but delicious vegetarian quiche recipe for mushroom and spinach lovers.
11 Jun 2020
7 Ways to Improve Your Digestion and Feel Lighter on Your Feet
Peak fitness starts from the inside out with your gut health
07 Jun 2020
Gluten Free Pancakes
We’ve got a special gluten free pancake recipe for you today...
04 Jun 2020
Will I Gain Weight Drinking?
The quick answer is, it is possible to gain weight from drinking alcoholic beverages, but that may not be the inevitable fate for everyone who enjoys a drink.
05 Jun 2020
Toasted Muesli
A Homemade Toasted Muesli Recipe for you to try...
24 May 2020
Freezer Bean Burrito
17 May 2020
Corn Fritters with Avocado Salsa Recipe
Fresh, spicy and full of flavour
10 May 2020
Stuffed Peppers
Filled with nutty flavours and packed with nutrition
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.
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.
16 Apr 2020
Turmeric Ginger Shot Recipe
Start your day with this strong turmeric ginger shot
08 Apr 2020
Zucchini Noodles with Avocado Pesto & Prawns Recipe
Looking to replace heavy carbs for something a bit lighter in your meals?
29 Mar 2020
7-Layers Fruit Salad Recipe
29 Mar 2020
Kale Naan Pizza Recipe
“Craving Pizza? Of course you are!
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.
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.
08 Mar 2020
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
How to get the best from what you eat
05 May 2020
4 Things To Know About Eating Sugar
Make informed decisions about what you eat and live a better lifestyle
Features
Motivation
Moving Well
01 Dec 2021
5 Benefits Of Focusing On Single-Tool Workouts
Using just one workout tool at a time may seem counterproductive to achieving the gains you want, but you’ll actually get there faster
01 Dec 2021
10 Reasons To Work Out In The Morning
From better skin to deeper sleep, starting your day with a good exercise session has many positive effects on your health.
01 Nov 2021
Why You Should Build Your Glutes, Plus The Best Exercises For It
Having strong glutes is important for a wide range of movements, and these 5 exercises are recommended by personal trainers.
01 Nov 2021
Which Exercises Should You Do During Your Period?
Paradoxically, exercise can help alleviate PMS and other discomfort that might stop you from working out during your period.
02 Oct 2021
Warm Up And Get Ready To Move
If warm up is just something you do instinctively without much thought, you will want to read this.
01 Oct 2021
6 Ways To Return To The Gym And Workout Safely
Been too long since you last worked out? Here’s how to get back on track, without hurting yourself.
02 Sep 2021
Why You Should Get A Physical Assessment Before Starting Training
The best workout programme is one that is tailored to your needs and conditions, and a physical assessment will help determine that.
09 Aug 2021
5 Advantages Of Virtual Workouts
If you’re not currently signed up for online exercise classes, here are some reasons why you should get started.
28 Jul 2021
Regular Exercise May Lead to Better Vaccine Response
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
01 Jul 2021
Can You Exercise After Taking a Covid-19 Vaccine?
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
14 Jun 2021
Find your Flow: Which Type of Yoga Class Is Right For You?
Whether you’re new to yoga or looking to deepen your practice, Fitness First has the ideal class for you.
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
17 May 2021
Morning vs Evening Workouts: Which is Better?
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
10 May 2021
3 Workout Classes To Help You Build Core Strength
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
19 Apr 2021
Body Fat Percentage: What, Why and How Is It Measured?
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
01 Apr 2021
4 Reasons Why You Need a Personal Trainer
Do you need to exercise every day? Which equipment should you use and in what order? Is cardio a must? Does faster mean better? Do I need a personal trainer? If you’re new to working out, it’s only natural to have a million and one questions in mind. Sure, your good friend Google can provide a lot of answers but which ones will get your body where you want it to be?
15 Mar 2021
Start Exercising Again After A Long Break
You took some time off your fitness routine and somehow, that one-week break stretched into a month-long holiday. Before you know it, it’s been months since you last laced up your trainers. Reviving an abandoned habit is not easy but it can be done and especially for women, there’s no better time to get back into gear than now as 8 March is International Women’s Day (IWD). This year’s IWD theme #ChoosetoChallenge invites you to celebrate women’s achievements, raise awareness against bias, and take action for equality. And it all starts with you. Employ these few tricks to hop back on board your fitness journey.
25 Feb 2021
How to Train More Sustainably
Fitness and the environment go hand in hand
19 Oct 2020
Things To Think About When Setting Up Your First Home Gym
There are many reasons why you may consider setting up a home gym. For one, in this era of the ‘new normal’, you may have safety concerns and prefer to work out at home. Another reason is so that you can fit in a short fitness routine on days when you have the urge to exercise but did not plan a visit to the gym. Many people also exercise at home to complement their gym routines, by alternating days and the types of workout that can be done at home using minimal equipment. Whatever your reason, here are some suggestions on things to consider to get you started.
01 Oct 2020
How Yoga Can Help Boost Sports Performance
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
08 Oct 2020
The Power of Music in Exercise
We know music is powerful, but what exactly makes it so compelling during exercise? Does it change us physically, or is it all in our head?
17 Sep 2020
4 Advantages of a Group Fitness Class
You’re missing out if you only fly solo.
13 Aug 2020
Exercise After Having A Baby - 4 Things to Know
Many new moms look forward to returning to an active lifestyle, and a common question they have is when to start exercising again...
13 Aug 2020
Beyond the Pose: What Yoga Does For You
Here are 6 physical areas you can focus on improving, by doing yoga on a regular basis.
02 Jul 2020
Sore Neck? Use These 6 Tips to Ease the Pain
Are you noticing more neck pain from too much computer use? Here are 6 ways lessen your pain
25 Jun 2020
Heart-Rate Training in 8 Steps
How to know if you’re putting enough effort into your workout plan
18 Jun 2020
Is the Rowing Machine for Me?
Inspired by the Dragon Boat season? See how the humble rowing machine can be a tremendous ally.
28 May 2020
Benefits of Swimming as Exercise
Benefits of Swimming as Exercise
05 May 2020
5 Reasons To Begin a Personal Training Plan
Can a Certified Fitness Coach really improve my quality of life?
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?
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.
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.
31 Oct 2019
8 things about cardio training that will lead to happiness
How to live long and prosper
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
11 Mar 2020
How DNA testing can personalise your workout
Here’s your body’s user manual
Recipe
Thinking Well
01 Dec 2021
5 Ways To Manage Mental Health During The Holidays
The holidays can be merry but it can also bring on stress and anxiety to some people.
01 Jun 2021
Want To Build Better Mental Health? Start With Your Home
Your environment can lift your spirits or make you sad, so it’s important to create settings that are conducive to your well-being.
01 May 2021
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
14 Jan 2021
Be Happy - Looking After Your Mental Health
Read our latest blog to discover the benefits that exercise has to our mental well-being, and the potential for more motivation as we find joy in regular commitment.
05 Nov 2020
How to Have a Positive Mindset
What does it mean to have a positive mindset? Is there something beyond simply hoping for the best?
15 Oct 2020
The Secrets of Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure? Or does our motivation to change comprise all of the above? There’s a simple yet surprising reason that drives most of us to keep going, and it bolsters us to stay on track for our goals.
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.
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Thriving Well
21 Nov 2021
Ways to Manage Stress & Get Better Sleep
Hong Kong people have been affected by the pandemic mentally and physically. Below are some methods which can help you alleviate these issues.
01 Oct 2021
5 Ways To Overcome Post-Lockdown Anxiety At The Gym
If going back to the gym makes you both excited and anxious, you are not alone. These 5 ways will help you overcome the jitters.
02 Aug 2021
13 Daily Self-Care Strategies That Work
Self-love should be your first love and these are simple yet effective steps you can practise it every day.
24 Jun 2021
Fit For Your Vaccine
As more people are getting vaccinated as a collective protection against COVID-19, do you know that being physically active can boost the effectiveness of your shot? Read on to understand how it works!
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
12 Apr 2021
Benefits of Taking Regular Breaks While Working From Home
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
05 Apr 2021
4 Ideas of Staying Connected While Working Remotely
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
01 Mar 2021
Change Your Daily Habits To Help You Level Up
As Aristotle once said, “The whole is greater than the sum of its parts”. Well, a study by Duke University agrees, revealing that over 40% of what we do each day are not decisions but habits. Practising good daily habits is thus the key to attaining and sustaining a life less ordinary.
14 Feb 2022
5 Ways to Practise Better Self-Care in 2021
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
01 Feb 2022
It’s Time For A Social Media Detox
You know the drill by now: WFH equals more flexible schedules. This likely means that there is more time in a day for you to indulge in non-work stuff. That almost always leads to spending longer hours scrolling through social media apps on your phone.
28 Jan 2021
5 Ways to Avoid Weight Gain While Working from Home
It’s not just what you eat but also how you eat
01 Jan 2021
Make 2021 YOUR Year
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
07 Jan 2021
Learn a New Skill - From to Yodeling to Yoga
Read on to discover the benefits behind learning a new skill, and how opening new doors will increase your adaptability and overall happiness.
26 Nov 2020
Holistic Fitness - What Does it Mean?
Holistic Fitness is a direct approach to maintaining mental, spiritual and physical fitness, incorporating nutrition and mindfulness to achieve overall sense of wellbeing.
12 Nov 2020
Consistency Is Key - Keep it Up
Whatever you want achieve, staying consistent is essential to getting the results you want.
09 Oct 2020
The Other Signs of Breast Cancer You Need To Look Out For
Lumps are not the only symptoms to be aware of during your monthly breast self-examination, it’s important to check for these other tell-tale signs too.
15 Oct 2020
The Secrets to Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure?
27 Aug 2020
Leaky Gut - What Is It?
Peak fitness starts from the inside out with your gut health
06 Aug 2020
5 Ways to Boost Your Immune System
Surgical masks and hand sanitisers are invaluable tools in the fight against viruses, but did you know that the first line of defense starts from within?
03 Feb 2022
6 Tips for Working at Home, Healthily
Consider these 6 tips to maintain a healthy balance while working from the home office
21 Jul 2020
Intellectual Fitness
While physical fitness is important, intellectual fitness is also necessary.
03 Sep 2020
It’s All About Good Etiquette
Play nice with everyone. Good etiquette takes you places.
09 Jul 2020
What’s the Game Plan? The Keys to Fitness Consistency
Decide what you really want, then score the fitness goals that make your life meaningful.
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.
16 Apr 2020
5 ways to improve posture at your desk
Here are some tips to improving your posture while working at a desk
09 Apr 2020
6 Holistic practices to calm your anxiety during these challenging times
If you can’t go outside, go inside
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.
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?
05 Feb 2020
5 reasons why you need rest
If you can’t be still, you’ll just burn out
26 Dec 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
21 Nov 2019
Cellulite and Its Causes
What do you know about cellulite?
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.
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
Tips
01 Dec 2021
What You Eat Determines How You Sleep, and Vice-Versa
Nutrition as the key to health is a well-known fact but did you know that it also has a direct link to the quality of your slumber?
01 Nov 2021
The Best Foods To Refuel With After A HIIT Workout
Eat these to help your body replenish energy and rebuild muscles
06 Sep 2021
The Non-Diet Diet: What You Need To Know About Volumetrics Eating
A long-term approach to weight loss that lets you eat more and fill up on nutrient-dense foods while keeping calories low.
01 Sep 2021
7 Signs Of A Weak Immune System And How To Improve It
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
01 Sep 2021
7 Signs Of A Weak Immune System And How To Improve It
Cuts that won’t heal, always running to the toilet, and muscle pain without exercise – these and other symptoms may be signs of a compromised immune system. Some may surprise you.
03 Aug 2021
A 7-day plan to strengthen the immune system
Small improvements to your daily routine, meal plans and fitness aims can add up to big results.
12 Jul 2021
What to eat after your Covid-19 vaccine
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
24 May 2021
Top 8 foods That Will Give You An Energy Boost
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
08 Mar 2021
Foods That Fuel Your Brain
What if you could eat your way to better cognitive function? Enter the MIND diet. In a study, participants slowed their rate of cognitive decline by 7.5 years through the MIND diet, a combination of Mediterranean and DASH (Diet Intervention for Neurodegenerative Delay), that nourishes and protects the brain.
07 Feb 2022
Don’t Diet, Eat Right
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
08 Feb 2021
2 Banana Protein Smoothies
Fresh ways to turn your powdered protein into healthy, colourful and inviting smoothies, with bananas!
31 Jan 2021
Banana Protein Muffins
Pack in the protein with peanut butter, Greek yogurt, and your trusted choice of protein powder. Serve them at breakfast or grab as a snack.
21 Jan 2021
The Best Protein on the Market?
Protein supplements can help you achieve your personal health and fitness goals
17 Jan 2021
Chocolate Protein Energy Balls
When you’re looking for an afternoon boost, a post-workout replenishment, or just fancy a tasty homemade chocolate snack, these energy balls are the perfect thing to have in your bag to grab. Simple to make, but tricky not to eat all at once!
10 Jan 2021
Pumpkin Protein Waffles
We often think of waffles as only permissible on cheat days, but this pumpkin version packs a huge amount of flavour, and has some healthy ingredients mixed in to keep you going.
27 Dec 2020
Hot Chocolate Protein Drink
Grab some Hot Chocolate and your favourite chocolate flavoured Innermost Protein for a delicious and warming drink, and enjoy after a winter workout.
20 Dec 2020
Spritz Christmas Cookies
Spritz cookies are a close relative to shortbread, but contain eggs to help hold their shape. Less crumbly than shortbread but still buttery, they are small and sweet depending on your topping tactics!
06 Dec 2020
Vegan Blueberry Protein Smoothie
Try our vegan version of a blueberry and banana smoothie, using Innermost's Health protein blend for better wellbeing.
29 Nov 2020
Chocolate Fudge Protein Brownies
Check out these amazing chocolate fudge brownies - they're not only super easy to make, but also pack a protein punch. Warning: they will disappear, fast.
22 Nov 2020
Protein Pancake
Get creative with your supplements and try mixing them into some new dishes - these protein pancakes are just the thing for a sunny post-morning workout to launch your day.
15 Nov 2020
Beetroot Risotto
A vibrant, healthy and moreish meal for all your Autumn needs.
05 Oct 2020
Look Out For These Inflammatory Food That Can Damage Your Body
Inflammation can lead your immune system astray. Do yourself a favour and watch your intake of these foods.
11 Oct 2020
Fruit Smoothie Bowl
Check out this video for a Fruit Smoothie, with our suggested ingredients and preparation. Make the next one your own!
13 Sep 2020
Tofu Scramble with Baked Potato
Here is an eggless scramble that uses tofu with spicy vegetables and herbs.
30 Aug 2020
Thai Basil Egg Muffin
A simple protein-packed breakfast muffin - store extras in the freezer for pre-workout snacks.
23 Aug 2020
Savoury Oatmeal with Fried Egg
An easy yet irresistible recipe for Oatmeal and Eggs to get in the post-workout nutrition you need.
16 Aug 2020
Herby White Gazpacho
A fresh approach to the traditional gazpacho.
09 Aug 2020
Thai Fish Cakes
If you love using a blender or food processor to make meals, this is the prefect recipe for you. Fresh fish and fresher herbs make for a refreshing appetizer, snack, or even main dish.
02 Aug 2020
Coconut Poached Chicken with Tropical Salsa
Full of protein and great for the immune system, this poached chicken is perfect for a laid back evening.
26 Jul 2020
Zucchini Pizza Boats
Stuff some zucchinis with turkey pepperoni, olives and diced tomato, then add ricotta and melted mozzarella cheese. What more could you possibly need?
09 Jul 2020
Are You Using the Right Cooking Oils?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
20 Jul 2020
Vegan Whipped Coffee
This fluffy drink or ‘dalgona coffee’ is flavourful with any choice of non-dairy milk and vegan sugar.
16 Jul 2020
Are You Using the Right Cooking Oil?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
05 Jul 2020
Rainbow Garden Salad
Add a touch of magic to the humble salad with sprouts, spinach, radishes and plenty of fresh herbs
28 Jun 2020
5 Special Juice Recipes
5 Special Juice Recipes to Inject Colour into Your Day
21 Jun 2020
Asian Style Thai Pumpkin Soup
A good source of beta-carotene, this delicious warming soup is great for your immune system.
14 Jun 2020
Mushroom & Spinach Muffin Quiche
Easy but delicious vegetarian quiche recipe for mushroom and spinach lovers.
11 Jun 2020
7 Ways to Improve Your Digestion and Feel Lighter on Your Feet
Peak fitness starts from the inside out with your gut health
07 Jun 2020
Gluten Free Pancakes
We’ve got a special gluten free pancake recipe for you today...
04 Jun 2020
Will I Gain Weight Drinking?
The quick answer is, it is possible to gain weight from drinking alcoholic beverages, but that may not be the inevitable fate for everyone who enjoys a drink.
05 Jun 2020
Toasted Muesli
A Homemade Toasted Muesli Recipe for you to try...
24 May 2020
Freezer Bean Burrito
17 May 2020
Corn Fritters with Avocado Salsa Recipe
Fresh, spicy and full of flavour
10 May 2020
Stuffed Peppers
Filled with nutty flavours and packed with nutrition
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.
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.
16 Apr 2020
Turmeric Ginger Shot Recipe
Start your day with this strong turmeric ginger shot
08 Apr 2020
Zucchini Noodles with Avocado Pesto & Prawns Recipe
Looking to replace heavy carbs for something a bit lighter in your meals?
29 Mar 2020
7-Layers Fruit Salad Recipe
29 Mar 2020
Kale Naan Pizza Recipe
“Craving Pizza? Of course you are!
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.
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.
08 Mar 2020
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
How to get the best from what you eat
05 May 2020
4 Things To Know About Eating Sugar
Make informed decisions about what you eat and live a better lifestyle
VIEW MORE
01 Dec 2021
5 Benefits Of Focusing On Single-Tool Workouts
Using just one workout tool at a time may seem counterproductive to achieving the gains you want, but you’ll actually get there faster
01 Dec 2021
10 Reasons To Work Out In The Morning
From better skin to deeper sleep, starting your day with a good exercise session has many positive effects on your health.
01 Nov 2021
Why You Should Build Your Glutes, Plus The Best Exercises For It
Having strong glutes is important for a wide range of movements, and these 5 exercises are recommended by personal trainers.
01 Nov 2021
Which Exercises Should You Do During Your Period?
Paradoxically, exercise can help alleviate PMS and other discomfort that might stop you from working out during your period.
02 Oct 2021
Warm Up And Get Ready To Move
If warm up is just something you do instinctively without much thought, you will want to read this.
01 Oct 2021
6 Ways To Return To The Gym And Workout Safely
Been too long since you last worked out? Here’s how to get back on track, without hurting yourself.
02 Sep 2021
Why You Should Get A Physical Assessment Before Starting Training
The best workout programme is one that is tailored to your needs and conditions, and a physical assessment will help determine that.
09 Aug 2021
5 Advantages Of Virtual Workouts
If you’re not currently signed up for online exercise classes, here are some reasons why you should get started.
28 Jul 2021
Regular Exercise May Lead to Better Vaccine Response
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
01 Jul 2021
Can You Exercise After Taking a Covid-19 Vaccine?
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
14 Jun 2021
Find your Flow: Which Type of Yoga Class Is Right For You?
Whether you’re new to yoga or looking to deepen your practice, Fitness First has the ideal class for you.
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
17 May 2021
Morning vs Evening Workouts: Which is Better?
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
10 May 2021
3 Workout Classes To Help You Build Core Strength
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
19 Apr 2021
Body Fat Percentage: What, Why and How Is It Measured?
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
01 Apr 2021
4 Reasons Why You Need a Personal Trainer
Do you need to exercise every day? Which equipment should you use and in what order? Is cardio a must? Does faster mean better? Do I need a personal trainer? If you’re new to working out, it’s only natural to have a million and one questions in mind. Sure, your good friend Google can provide a lot of answers but which ones will get your body where you want it to be?
15 Mar 2021
Start Exercising Again After A Long Break
You took some time off your fitness routine and somehow, that one-week break stretched into a month-long holiday. Before you know it, it’s been months since you last laced up your trainers. Reviving an abandoned habit is not easy but it can be done and especially for women, there’s no better time to get back into gear than now as 8 March is International Women’s Day (IWD). This year’s IWD theme #ChoosetoChallenge invites you to celebrate women’s achievements, raise awareness against bias, and take action for equality. And it all starts with you. Employ these few tricks to hop back on board your fitness journey.
25 Feb 2021
How to Train More Sustainably
Fitness and the environment go hand in hand
19 Oct 2020
Things To Think About When Setting Up Your First Home Gym
There are many reasons why you may consider setting up a home gym. For one, in this era of the ‘new normal’, you may have safety concerns and prefer to work out at home. Another reason is so that you can fit in a short fitness routine on days when you have the urge to exercise but did not plan a visit to the gym. Many people also exercise at home to complement their gym routines, by alternating days and the types of workout that can be done at home using minimal equipment. Whatever your reason, here are some suggestions on things to consider to get you started.
01 Oct 2020
How Yoga Can Help Boost Sports Performance
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
08 Oct 2020
The Power of Music in Exercise
We know music is powerful, but what exactly makes it so compelling during exercise? Does it change us physically, or is it all in our head?
17 Sep 2020
4 Advantages of a Group Fitness Class
You’re missing out if you only fly solo.
13 Aug 2020
Exercise After Having A Baby - 4 Things to Know
Many new moms look forward to returning to an active lifestyle, and a common question they have is when to start exercising again...
13 Aug 2020
Beyond the Pose: What Yoga Does For You
Here are 6 physical areas you can focus on improving, by doing yoga on a regular basis.
02 Jul 2020
Sore Neck? Use These 6 Tips to Ease the Pain
Are you noticing more neck pain from too much computer use? Here are 6 ways lessen your pain
25 Jun 2020
Heart-Rate Training in 8 Steps
How to know if you’re putting enough effort into your workout plan
18 Jun 2020
Is the Rowing Machine for Me?
Inspired by the Dragon Boat season? See how the humble rowing machine can be a tremendous ally.
28 May 2020
Benefits of Swimming as Exercise
Benefits of Swimming as Exercise
05 May 2020
5 Reasons To Begin a Personal Training Plan
Can a Certified Fitness Coach really improve my quality of life?
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?
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.
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.
31 Oct 2019
8 things about cardio training that will lead to happiness
How to live long and prosper
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
11 Mar 2020
How DNA testing can personalise your workout
Here’s your body’s user manual
VIEW MORE
01 Dec 2021
5 Ways To Manage Mental Health During The Holidays
The holidays can be merry but it can also bring on stress and anxiety to some people.
01 Jun 2021
Want To Build Better Mental Health? Start With Your Home
Your environment can lift your spirits or make you sad, so it’s important to create settings that are conducive to your well-being.
01 May 2021
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
14 Jan 2021
Be Happy - Looking After Your Mental Health
Read our latest blog to discover the benefits that exercise has to our mental well-being, and the potential for more motivation as we find joy in regular commitment.
05 Nov 2020
How to Have a Positive Mindset
What does it mean to have a positive mindset? Is there something beyond simply hoping for the best?
15 Oct 2020
The Secrets of Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure? Or does our motivation to change comprise all of the above? There’s a simple yet surprising reason that drives most of us to keep going, and it bolsters us to stay on track for our goals.
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.
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
21 Nov 2021
Ways to Manage Stress & Get Better Sleep
Hong Kong people have been affected by the pandemic mentally and physically. Below are some methods which can help you alleviate these issues.
01 Oct 2021
5 Ways To Overcome Post-Lockdown Anxiety At The Gym
If going back to the gym makes you both excited and anxious, you are not alone. These 5 ways will help you overcome the jitters.
02 Aug 2021
13 Daily Self-Care Strategies That Work
Self-love should be your first love and these are simple yet effective steps you can practise it every day.
24 Jun 2021
Fit For Your Vaccine
As more people are getting vaccinated as a collective protection against COVID-19, do you know that being physically active can boost the effectiveness of your shot? Read on to understand how it works!
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
12 Apr 2021
Benefits of Taking Regular Breaks While Working From Home
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
05 Apr 2021
4 Ideas of Staying Connected While Working Remotely
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
01 Mar 2021
Change Your Daily Habits To Help You Level Up
As Aristotle once said, “The whole is greater than the sum of its parts”. Well, a study by Duke University agrees, revealing that over 40% of what we do each day are not decisions but habits. Practising good daily habits is thus the key to attaining and sustaining a life less ordinary.
14 Feb 2022
5 Ways to Practise Better Self-Care in 2021
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
01 Feb 2022
It’s Time For A Social Media Detox
You know the drill by now: WFH equals more flexible schedules. This likely means that there is more time in a day for you to indulge in non-work stuff. That almost always leads to spending longer hours scrolling through social media apps on your phone.
28 Jan 2021
5 Ways to Avoid Weight Gain While Working from Home
It’s not just what you eat but also how you eat
01 Jan 2021
Make 2021 YOUR Year
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
07 Jan 2021
Learn a New Skill - From to Yodeling to Yoga
Read on to discover the benefits behind learning a new skill, and how opening new doors will increase your adaptability and overall happiness.
26 Nov 2020
Holistic Fitness - What Does it Mean?
Holistic Fitness is a direct approach to maintaining mental, spiritual and physical fitness, incorporating nutrition and mindfulness to achieve overall sense of wellbeing.
12 Nov 2020
Consistency Is Key - Keep it Up
Whatever you want achieve, staying consistent is essential to getting the results you want.
09 Oct 2020
The Other Signs of Breast Cancer You Need To Look Out For
Lumps are not the only symptoms to be aware of during your monthly breast self-examination, it’s important to check for these other tell-tale signs too.
15 Oct 2020
The Secrets to Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure?
27 Aug 2020
Leaky Gut - What Is It?
Peak fitness starts from the inside out with your gut health
06 Aug 2020
5 Ways to Boost Your Immune System
Surgical masks and hand sanitisers are invaluable tools in the fight against viruses, but did you know that the first line of defense starts from within?
03 Feb 2022
6 Tips for Working at Home, Healthily
Consider these 6 tips to maintain a healthy balance while working from the home office
21 Jul 2020
Intellectual Fitness
While physical fitness is important, intellectual fitness is also necessary.
03 Sep 2020
It’s All About Good Etiquette
Play nice with everyone. Good etiquette takes you places.
09 Jul 2020
What’s the Game Plan? The Keys to Fitness Consistency
Decide what you really want, then score the fitness goals that make your life meaningful.
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.
16 Apr 2020
5 ways to improve posture at your desk
Here are some tips to improving your posture while working at a desk
09 Apr 2020
6 Holistic practices to calm your anxiety during these challenging times
If you can’t go outside, go inside
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.
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?
05 Feb 2020
5 reasons why you need rest
If you can’t be still, you’ll just burn out
26 Dec 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
21 Nov 2019
Cellulite and Its Causes
What do you know about cellulite?
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.
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
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