Fithab SG
Fitness Training with Functionality. One-Stop Partner for Fitness, Health and Rehab
- Most up-to-date training method
- Science-based training to ensure maximum results with minimum risk of injury
- Evaluation of pathomechanics (bad movement patterns)
- Deep muscle 'release' to relieve pain/discomfort
- Muscle 'activation' drills to "wake" weak muscles
- Training anchors around your injuries, schedule
Empower your pregnancy journey with the transformative benefits of exercise – fostering strength, energy, and well-being for both you and your little one. 💪🤰
Unlock the secret to better sleep! ☀️
Did you know that sunlight during the day plays a crucial role in regulating your sleep at night? ☾✨
Exposure to natural light helps stimulate the production of melatonin, the sleep-inducing hormone. 🌙
Say goodbye to restless nights and hello to refreshing mornings by embracing the power of sunlight. 🌞😴
🌟 Did you know that your grip strength is more than just a measure of how well you can hold onto things? It's actually a powerful indicator of your overall health!
🏋️♂️ Whether you're crushing weights at the gym or simply going about your daily activities, having a strong grip is essential. It's a sign of muscular strength, endurance, and functional fitness. So, let's dive deeper into why grip strength matters!
🦴 Grip strength is closely linked to bone density and overall bone health. Studies have shown that individuals with stronger grips tend to have higher bone mineral density, reducing the risk of osteoporosis.
💪 A firm grip is also associated with a reduced risk of injury. When your hands and forearms are strong, you're better equipped to handle heavy loads and perform physical tasks safely and efficiently.
🧠 Beyond physical benefits, grip strength is a reflection of your mental resilience as well. Research suggests that a stronger grip correlates with better cognitive function and a lower risk of age-related cognitive decline. So, exercise those hands and keep your mind sharp!
⚡️ Ready to improve your grip strength? Here are some exercises to get you started: barbell forearm rolls, towel grip farmer's walks, and weight plates finger grip. Remember to challenge yourself, but always prioritize safety and proper form. Your grip strength journey begins now! 💯💪
🤝✨ Let's start a conversation! Share your favorite grip strength exercises in the comments below. Together, we can inspire and motivate each other to reach new heights!
🔥 This is why my ladies ShapeFit™ program works!
♀️ Resistance training has profound benefits for women
BUT
👉🏼 It must be well-programmed AND part of a holistic approach including but not limited to - women-specific nutrition, stress management & lifestyle modification.
✅ Contact me today to change your life 😊
: Link in bio
🔥 Bulletproof your back with these 3 exercises.
Combined with previous post on back mobility, treat your back to the health it deserves!
If you have a troublesome back, book an appointment with me.
👉🏼 Link in bio
See what Sheena says about her training experience and why she enjoys it.
👉🏼 Book your fitness consultation to our proprietary ladies ShapeFit™ program.
🔥 Link in bio
Do your joints crack when you move?
Do you enjoy cracking your joints?
💢 Cracking sounds in joints are not a sign of pathology
BUT...
A sign of a healthy & mobile joint 👍🏼
Is your balance ok?
If not, try this 3 exercises (from easiest to toughest).
Get seniors you know to do number 1, it'll benefit them greatly!
08/03/2022
Dare to challenge yourself 🏋🏻♀️
Anya started training in May 2019 weighing close to 70kg with a body fat percentage of 34.8%, which is considered obese for women.
After putting in the hardwork of training 3x / week of 90 mins session for 6 month, her results were incredible. 🔥🔥🔥
By December 2019, her weight dropped to less than 60kg and more importantly, she had lost >5% body fat! 😀
👉🏼 To find out if we are a good fit, click on link in bio.
Invest in your health and wellness today 👍🏼
I'm sure you have heard the instruction "DO NOT let your knees go past your toes!" when squatting.
What say you?
Truth? Or myth?
05/02/2022
Training for post-partum mums should be fun and functional 💃🏼
That grin speaks a thousand words as Samantha is put through the paces 😁
👉🏼 Book your fitness consultation now.
🔥 Heaviest squat weight without posteriorly tilting pelvis.
It took more than a year for Pravind to get here.
Why?
👉🏼 Because at Fithabsg, we don't believe in short cuts. We fix existing dysfunction and build a solid foundation, then we progress from there.
👍🏼 To find out if we are a good fit, book your appointment with us today.
Dysfunctional movement pattern of the spine is one of the top reasons why lower back injuries are increasingly common. 😧
To prevent lumbar spine issues, look at how the rest of the spine is moving.
👉🏼 The source of pain is often NOT the site of pain.
People tend to suffer from lower back injuries frequently.
At first look, the lumbar spine's design looks bigger & sturdier than the rest of the spine.
So why do most people suffer from lower back issues? 🤷♂️
The answer may surprise you 🤫
Type in the comments what you think might be the reason.
How would you feel if you were just starting your business and a friend said:
“Well, if Bill Gates can drop out of Harvard and become a billionaire, anyone can do it.”
Or, more common in the nutrition and health coaching space:
“If I can do it, you can do it.”
Maybe you’ve used this cliché yourself with good intention.
❌ Trouble is, what you can do has little to no connection with what anyone else can do—because no two people are the same.
🔥 Unlock your fitness potential now by scheduling a call with us.
👉🏼 Link in bio
07/08/2021
🔥 Gym or no gym
🔥 Vaccination or not
Fitness takes no holiday. 💪🏼
Take the opportunity to do other forms of training. You'll be surprised by how it'll challenge you.
Here is Pravind doing rows on a monkey bar. He was struggling when we started, he's body has adapted alot since.
First build a foundation, and everything else flows from it.
Get in touch with us to bulletproof your fitness 🏋🏻
👉🏼 Link in bio.
🤔 Are you an athlete, a once-a-week jogger or office worker?
➡️ Do you have niggly aches and pains that is hindering your performance or health?
🥳 We can help!
👍🏼 Right now we are offering 50% OFF ala carte Sports Massage Session.
🤷🏻♀️ Why Sports Massage?
✅ Reduce muscle pain, muscle soreness, tightness or joint stiffness
✅ Promote circulation and flexibility
✅ Drain away fatigue
✅ Speed up recovery
✅ Increase peak performance
✅ Prevent injury
👉🏼 Sports Massage improves your physical, physiological and psychological well-being.
➡️ DM us now to book your session! 😀
*T&Cs Apply
👉🏼 Fresh out of the oven!
Latest research on the lack of exercise being linked to more severe symptoms and higher risk of death in Covid-19 patients.
✅ This was a large scale study* involving 48440 adults who were infected in the US. The research showed:
👎🏼 Physical inactivity was only surpassed by advanced age and history of organ transplant as a risk factor for serious illness. Physical inactivity beat even smoking, obesity and hypertension and was the strongest risk factor across all outcomes.
👎🏼 Compared to the most active, sedentary patients were twice more likely to be admitted to hospital, 73% more likely to be in ICU and 2.5 x more likely to die.
👎🏼 Compared to the occasionally active, sedentary patients were 20% more likely to be admitted to hospital, 10% more likely to be in ICU and 32% more likely to die.
🏋🏻 The study concluded by urging public health agencies to prioritize the promotion of physical activity in their efforts to combat this pandemic.
💪🏼 Make time and effort to move and be physically active, exercise is medicine!
👉🏼 DM us for a free fitness assessment.
*Sallis, Robert, et al. “Physical Inactivity Is Associated with a Higher Risk for Severe COVID-19 Outcomes: a Study in 48 440 Adult Patients.” British Journal of Sports Medicine, BMJ Publishing Group Ltd and British Association of Sport and Exercise Medicine, 8 Apr. 2021, bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080.
09/04/2021
✅ It's official!
👉🏼 Survey results from Singapore’s Fitness Industry around COVID-19.
Two key findings -
⒈ Singapore studios, gyms and clubs are safe places to visit and improve your health and wellbeing 🥳 ,
⒉ Singapore’s fitness industry is an incredibly important part of Singapore’s health industry, as well as its wider economy.
https://sgfitnessalliance.com/march2021survey
👍🏼 Exercise is incredibly important for health, Covid or not. So keep on exercising and supporting your local fitness businesses!
03/04/2021
Why do we need nutritional supplements?
👉🏼 These supplements are not intended to replace meals but enhance our diets. There are several reasons that we would be taking them:
➡️ Environment: our environment has deteriorated over the years and we are now getting more toxins from the air, the water and even in the foods we eat, than ever before. Our bodies have to work more to protect and rid ourselves of these unwanted substances. Therefore it is wise for us to take nutritional supplements to help our bodies to do this.
➡️ Stress: Stress will cause your body to function less efficiently. This will put your body at risk for a number of things, especially low resistance for disease. Supplements will help your body's immune system get stronger and also help your body function better.
➡️ Poor eating habits: Due to busy lifestyles, we are not getting the important nutrients our bodies need to keep us in good health. We often do not even stop to eat proper meals. This makes it necessary for us to take supplements to enhance and add important nutrients to our diets.
➡️ Athletic activities: when we exercise, our bodies need more nourishment. A professional athlete or even someone doing intense workouts needs better nutrition and dietary supplements may help.
➡️ Part of a weight loss plan: when you go on a diet to lose weight you will be eating less and running the risk of not getting enough of the essential nutrients in your diet that your body needs. Therefore you would often be taking some nutritional supplements.
🤷🏻♀️ How do they improve your health? Different supplements will help you in different ways.
👍🏼 If you are unsure about what supplements to take or not sure if what you are currently taking is good enough, have a chat with us! We'll love to hear from you 😀
27/03/2021
👉🏼 From ancient times people have been taking nutritional supplements. They started with natural herbs often homegrown which were usually brewed into teas and tonics.
👍🏼 Now supplements have become more sophisticated and are available in all sorts of pills, capsules, liquids and of course teas of all sorts.
🤔 What are nutritional supplements? Nutritional supplements are used to add nutrients to our diets that are missing or not taken in large enough quantities. They are available in pills, capsules, liquids and teas. They can be synthetic or from natural sources. They will contain one or more of the following ingredients:
✅ Vitamins
✅ Minerals
✅ Herbs
✅ Amino acids
✅ Saccharides
😀 What kind of supplements do you take? Let us know!
13/03/2021
🏋🏼♂️ Often times, we see/hear people who worry that exercise will cause damage to their joints.
😀 Well, the truth is that exercise has the opposite effect.
🔎 Recent research demonstrates that exercise may work to reduce the risk of osteoarthritis. By subjecting cartilage cells to mechanical loading, there was suppression of inflammatory signalling through activation of the HDAC6 protein*.
✅👍🏼 Hopefully, this research will help others understand that loading of joints through exercise can positively influence cartilage health and reduce the risk of developing arthritis.
👉🏼 To find out how losing weight can help you live longer, get our free ebook. Link in bio!
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*Fu, S., Thompson, C., Ali, A., Wang, W., Chapple, J., Mitchison, H., . . . Knight, M. (2019). Mechanical loading inhibits cartilage inflammatory signalling via an HDAC6 and IFT-dependent mechanism regulating primary cilia elongation. Osteoarthritis and Cartilage, 27(7), 1064-1074. doi:10.1016/j.joca.2019.03.003
26/02/2021
🏋🏼♂️ Women's Health and Fitness - Weight Training To Lose Weight👯♀️
✅ A body full of muscle uses far more calories than a body full of fat, so you will find that you will need to eat more to maintain your weight and your muscle.
🤩 You do not need to worry that you will bulk up like a bodybuilder, as you do not have the right makeup to do this, as a woman you will only tone and define your muscles, and build lean muscles.
👉🏼 When you first start to weight train you might find that your weight might stagnate or increase. This is because muscle is being built but as muscle is smaller, compared to fat, you should notice the body getting smaller even if the scales do not show a decrease in weight.
😃 For more information about our services, visit link in bio!
19/02/2021
👯♀️ Women's Health and Fitness - Weight Training To Lose Weight💪🏼
🙅🏻♀️ Weight gain is a lot easier as you grow older particularly as the motivation to exercise also wanes, but you can turn it around.
🥳 No matter how old you are., you should start to weave some sort of exercise into your daily life.
🏋️♂️ One type of exercise that you should consider to do is weight training, also known as strength training or resistance training. Weight training will not only help with losing weight but will also trim and tone your body and the better news? Age does not matter.
✅ It has been shown that women as old as 70 who have started to weight train have improved their body strength within a very short period of time.
🥳 Weight training is an important element in fighting flab;
📣 maybe it is the most important.📣
🤔 If you do aerobic exercise you only burn fat during the exercise but with weight training you burn fat even when you have finished. The body is still burning fat for up to as much as twelve hours after finishing the exercise whilst it is building the muscles worked, so you can still be burning fat while you are resting. 🎉
😃 But that is not the end of the story. Stay tuned for more!
06/02/2021
🤰🏻Many women may experience Diastasis Recti Abdominis (DRA) due to the expanding abdominal cavity during pregnancy.
😱 It is reported that anywhere between 30% and 70% of women experience DRA during pregnancy.
🤷🏻♀️ What's the big deal about DRA? DRA may cause lower back issues further down the road, if not corrected early.
🙅🏻♀️ Doing sit-ups and crunches aren't going to help and may worsen the condition further.
✅ Find a coach or PT that has the skillset to help if DRA is a concern.
💪🏼 DM us if you have any pregnant/post-partum fitness needs, we'll be happy to have a chat 😀
*Wise, S. L., Binkley, J. L., & Binkley, H. M. (2020). Pregnancy and Postpartum Training: Coaching Considerations. Strength & Conditioning Journal, 42(4), 93-104.
30/01/2021
😩 Pelvic Floor Dysfunction (PFD) is the inability to correctly tighten and relax the pelvic floor and typically presents itself as Urinary Incontinence (UI). Prevalence rate is 28 to 80% during sports and in female elite athletes.
💪🏼 To prevent PFD, Pelvic Floor Muscle Training (PFMT) is highly encouraged during pregnancy. Women who perform PFMT are 40% less likely to report UI at 12 months postpartum than those who do not. The most well-known PFMT are Kegel exercises and are relatively easy to perform.
💪🏼 DM us if you have any pregnant/post-partum fitness needs, we'll be happy to have a chat 😀
*Wise, S. L., Binkley, J. L., & Binkley, H. M. (2020). Pregnancy and Postpartum Training: Coaching Considerations. Strength & Conditioning Journal, 42(4), 93-104.
23/01/2021
🤰🏻Around 40% of women who have Gestational Diabetes Mellitus (GDM) will develop type 2 diabetes mellitus within 4 years of giving birth. Fret not! 🤩 Regular physical activity will help reduce pregnancy-induced insulin resistance and lower the risk of GDM by 30–70%.
👉🏼 To ensure proper growth and development of the fetus, it is advised that the woman gain between 10 kg and 15 kg during pregnancy. Typically, this is done by adding extra 90 kcal/day for the first trimester, 300 kcal/day and 450 kcal/day for the second and third trimesters respectively.
👉🏼 In addition, fluid intake should increase 300 ml/day while pregnant and between 300 and 1100 ml/day when lactating to adjust for the physiological compensations of pregnancy and postpartum.
✅ Metabolic adaptations are important for safe and effective exercise in pregnant and post-partum women.
😀 Stay tune for common physical dysfunction in pregnant and post-partum women and how to treat them.
💪🏼 DM us if you have any pregnant/post-partum fitness needs, we'll be happy to have a chat 😀
*Wise, S. L., Binkley, J. L., & Binkley, H. M. (2020). Pregnancy and Postpartum Training: Coaching Considerations. Strength & Conditioning Journal, 42(4), 93-104.
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