Fitclub.sg

🪄 REVERSING MUSCLE LOSS

As you get older, your muscles naturally start to shrink - a process called Muscle loss, or Sarcopenia.

But the good news is, you can fight back with some simple steps.

👟 Resistance: Build and Keep Your Strength*
Lifting weights or doing bodyweight exercises like squats, lunges, and push-ups helps you build and keep muscle.

Try to exercise two to three times a week, focusing on different muscle groups.

Start with light resistance bands or weights, and increase them gradually as you get stronger.

🏃 Cardio: Stay Active
Along with strength training, doing cardio exercises like walking, cycling, or swimming helps keep your heart healthy and improves your overall fitness.

Aim for at least 30 minutes of cardio most days of the week.

🥙 Nutrition: Eat Right for Your Muscles
Eating enough protein is key to keeping your muscles strong. Try to include protein in every meal - think eggs, chicken, fish, beans, or nuts.

Don’t forget to eat healthy carbs and fats for energy, like whole grains and avocados.

😴 Rest: Recovery Matters
Getting enough sleep and rest between workouts is just as important as exercise.

Rest helps your muscles recover and grow stronger.

🤩💪The good news is that Fit Club offers a balanced approach, incorporating both strength and cardio exercises to help prevent muscle loss.

By staying consistent with your workouts and prioritizing proper nutrition and rest, you'll be well on your way to maintaining muscle strength and overall health.

Always stay healthy and happy! 😁☝️

Woohoo! For a very limited time only!!! 🎉🎉🎉

Phiten Team Japan 🇯🇵 came to Singapore 🇸🇬 offering their exclusive Nano Metax coating!

I took this opportunity to infuse this incredible technology on my jacket, cap, bag and pillow covers. 🤩👍

These will naturally help speed up my body recovery, relief aches and stiffness for me and my family 💪🤩

Great news!!!

Fit Club and US Dog Bakery 🐶 Team Up for Member Treats🤝❤️🤩

Fit Club members can enjoy a free bag of assorted pet cookie 🍪 treats (100g) when purchase any items worth $40 or more.

Read more: https://fitclub.sg/wellness/fit-club-and-us-dog-bakery-team-up-for-member-treats/

Great news!!!

Fit Club Teams Up with Phiten Singapore for Enhanced Recovery! 🤝❤️🤩

Enjoy an exclusive 10% discount (for a limited time) on all Phiten products and services when you join Punggol Fit Club today.

Read more: https://fitclub.sg/fitness/fit-club-teams-up-with-phiten-singapore-for-enhanced-recovery/

Something special is coming...

Health is Your Wealth Engine 💰🫰🏼

Your health is your most valuable asset. When you're healthy, you:

👍 Earn more: Better focus, energy, and productivity lead to career success.

👍 Save more: Fewer sick days and lower medical bills boost your savings.

👍 Live longer: Enjoy your wealth and life to the fullest.

👍 Invest wisely: A clear mind makes smarter financial decisions.

👍 Build confidence: Feeling good about your health empowers you in all areas of life.

Small, consistent steps can make a big difference. Prioritize sleep, eat nutritious food, move your body daily, and manage stress.

Your future self will thank you.

Our youngest addition to Punggol Fit Club! 🤩👍

Calories In, Calories Out: Weight Loss Simple Truth

Weight loss can seem complex, but it boils down to a basic equation: calories in versus calories out. Here's why:

The Basics:
📥Calories in:
Energy you consume from food and drinks.
📤Calories out:
Energy you burn through daily activities and exercise.

The Math:
☝️ Burn more than you eat: Lose weight.
☝️ Eat more than you burn: Gain weight.
☝️ Eat and burn the same: Maintain weight.

It's Not Always Simple
While the concept is simple, weight loss isn't always straightforward. Other factors to consider:

👉 Metabolism: How efficiently your body burns calories varies.
👉 Hormones: Some hormones influence appetite and weight.
👉 Muscle vs. Fat: Muscle burns more calories at rest than fat.

The Bottom Line
While not the whole story, calories in, calories out is a key principle for weight loss. For sustainable results, focus on:

🥗 Balanced diet: Choose nutritious foods.
👟 Regular exercise: Find activities you enjoy.
☺️ Lifestyle changes: Prioritize sleep, manage stress.

In Summary
Weight loss is about finding your calorie balance. It's not just about eating less, but making smart choices and staying active.

Calories In, Calories Out: The Simple Truth

Weight loss can seem complex, but it boils down to a basic equation: calories in versus calories out. Here's why:

The Basics:
☝️Calories in: Energy you consume from food and drinks.
☝️Calories out: Energy you burn through daily activities and exercise.

The Math:
☝️ Burn more than you eat: Lose weight.
☝️ Eat more than you burn: Gain weight.
☝️ Eat and burn the same: Maintain weight.

It's Not Always Simple
While the concept is simple, weight loss isn't always straightforward. Other factors to consider:

👉 Metabolism: How efficiently your body burns calories varies.
👉 Hormones: Some hormones influence appetite and weight.
👉 Muscle vs. Fat: Muscle burns more calories at rest than fat.

The Bottom Line
While not the whole story, calories in, calories out is a key principle for weight loss. For sustainable results, focus on:

🥗 Balanced diet: Choose nutritious foods.
👟 Regular exercise: Find activities you enjoy.
☺️ Lifestyle changes: Prioritize sleep, manage stress.

In Summary
Weight loss is about finding your calorie balance. It's not just about eating less, but making smart choices and staying active.

Put your mind at ease while working out at Punggol Fit Club! 🤩☝️

All existing and new participants will now include a complimentary 6-month accident insurance coverage.

Seeya soon! 💪😀

Join the Fit Club & Get Covered!

Work out and get peace of mind with 6 months of FREE insurance when you have fun getting healthier and happier together!

6 reasons why nose breathing is your new superpower:

💪 Built-in air filter
Your nose is like a natural air freshener, filtering out dust, pollen, and other junk before it reaches your lungs.

Mouth breathing lets all that stuff in, which can lead to allergies and asthma.

💪Air humidifier
Imagine your nose as a mini air conditioner. It adds moisture to the air you breathe, making it easier on your lungs.

Mouth breathing brings in dry air, which can be irritating.

💪 Chill vibes
Nose breathing slows you down and helps you relax. Mouth breathing is more like shallow panting, which can stress you out.

💪 Sleep champion
Nasal breathing keeps your airways open, reducing snoring and sleep apnea. Better sleep means you'll crush your day.

💪 Stronger face
For young people, nose breathing helps develop a strong jaw and upper palate. Mouth breathing can affect facial structure.

So next time you're feeling overwhelmed, breathe through your nose.

It might take some practice, but your body will thank you for it.

💪🤩 Level Up Your Workout: Embrace the Evening Glow!

Gyms are awesome, but there's a whole world of fitness waiting beyond the four walls.

Let's talk about why taking your workout outdoors in the evening can be a game-changer:

👍 Fresh Air Advantage

Swap the potentially recycled air of a gym for a lungful of fresh air during your evening workout. Breathing in cool, crisp evening air can feel invigorating and energise your entire workout experience.

👍 Sun Safety with Stunning Scenery

Avoid peak sun exposure and still enjoy the outdoors! As the sun dips, the sky transforms into a breathtaking canvas. Plus, you won't have to worry about harsh rays interrupting your workout.

👍 Sleep Like a Champion

Feeling drained after work? An evening workout can be a fantastic stress reliever. Plus, the endorphin rush can lull you into a deeper sleep – just remember to leave a buffer between your workout and bedtime to wind down.

👍 Post-Work Recharge under the Stars

Trade rush hour traffic for a stress-busting sweat session. Picture this: a cool breeze, the rhythmic sound of your steps, and a mesmerising night sky. It's a recipe for relaxation and a perfect way to unwind after a long day.

👍 Nature's Changing Gym:

Ditch the repetitive gym environment! Experience the beauty of an ever-changing outdoor gym. From chirping crickets to a star-studded sky, your workout becomes an immersive adventure.

👍 Workout Buddies and Community Spirit:

Many communities offer evening fitness classes or groups that exercise outdoors. Join the fun and combine exercise with a social element!

It's a fantastic way to connect with others who share your passion for fitness.

Embrace the beauty (and coolness) of an evening workout. Your body and mind will thank you for it!

10KM Fun Walk completed! Seeya next round soon! 🤩☝️👟

We ditch sugary treats for health reasons, but what about seemingly innocent sauces and dressings? These flavor boosters can be loaded with hidden sugars and salts, turning healthy choices into sneaky saboteurs.

Salad Dressings: Sugar in Disguise

Salad dressing, a supposed health staple, can be a major culprit. Popular creamy dressings like ranch or Caesar can be loaded with added sugars, packing up to 10 grams (2 teaspoons) per serving! Even honey mustard can be surprisingly sugary.

Sugary Ketchup and BBQ Sauce

Ketchup and barbecue sauce are sugary imposters. A single tablespoon of ketchup can contain around 4 grams of sugar, and it's easy to drizzle more. Store-bought barbecue sauces can also be packed with hidden sugars.

Don't Forget the Salt

While sugar steals the spotlight, sodium is another concern. Many sauces and dressings are loaded with it, contributing to high blood pressure and other health problems.

Making Smarter Choices

The good news is flavor doesn't have to come at the expense of health:

* Opt for Vinaigrettes: Vinaigrettes made with olive oil, vinegar, and herbs are flavorful and lower in calories.

* DIY Dressings: Make your own dressings to control ingredients and limit added sugar and salt.

* Read Food Labels: Be mindful of serving sizes and sugar and sodium content when choosing store-bought options.

By being aware of hidden sugars and salts, you can transform your meals into healthy and flavorful creations.

Benefits of drinking water before a meal

There are several benefits to drinking water before you eat:

Appetite control
Drinking water before a meal can help you feel fuller, which may lead you to eat less . This can be helpful for weight management.

Improved digestion
Water helps to break down food and move it through your digestive system more efficiently.

Nutrient absorption
Water is essential for the absorption of nutrients from your food.

Boosted metabolism
Drinking water may help to boost your metabolism, which can help you burn more calories.

Make new friends at Punggol Fit Club!

Create happiness at Punggol Fit Club! 🤩☝️

Sweet treats from Serene Ong! 😍👍

What is HIIT?

HIIT is like a fitness hack, where you don't need hours at the gym. Instead, it's all about short bursts of intense exercise mixed with rest or lighter activity.

This isn't just about burning calories during your workout; it keeps your body burning calories even after you're done – it's like a bonus burn!

Here's the trick: HIIT creates a sort of 'afterburn effect' (cool, right?), where your body continues working hard to recover post-workout. This means more calories torched, even when you're chilling on the couch later.

So, it's not about spending forever at the gym; it's about smart, intense workouts that keep your body buzzing with calorie-burning power! 💪🔥

If you are looking for a fun and sustainable HIIT community in Punggol, come join us for a free trial today!

Fitclub.sg updated their phone number.

Fitclub.sg is now on WhatsApp.