Reps Fitness Singapore

Selamat Hari Raya Aidilfitri to our Muslim clients and friends. 😊

Keeping the muscles limber aids in lean mass growth and recovery. Don’t over look it.

Be the best version of yourself.

No crash diet.... No hardcore HIIT workouts.... Just a simple plan.

Selamat Hari Raya to all our Muslim friends and clients.

A mother’s love is instinctual and unconditional.

Happy Chinese New Year! Wishing everyone good health, happiness and prosperity. 😊

Have a great 2018!! 😊

Merry Christmas and Happy holidays 🎁🎉🥂

This is a delicious smoothie that is not only refreshing but extremely easy to prepare if you're having a busy day. There is no added sugar and it is packed with vitamins and fibre.

What you need:
- 1/2 cup frozen strawberries
- 2 Bananas, frozen & sliced
- 1/2 cup unsweetened almond milk
- 3 tsp unsweetened granola
- 1/4 cup chia seeds

What to do:
1. Place all the ingredients (except almond milk & granola) into a blender
2. Blend ingredients on high speed until only very small pieces of the fruits are left (should take no longer than a minute)
3. Pour in the almond milk and continue blending until texture becomes creamy instead of overly thick
4. Stop blending and layer the mixture with granola into a glass/bowl to be served
*optional: you may add coconut flakes or dark chocolate chips as toppings to add flavour.

Picture & recipe by http://flourishing-health.blogspot.sg/

Weight loss is more than a just physical challenge but it is also a mental challenge.

Convince your mind to keep pushing and you'll be able to overcome any challenge you face.

Happy Thanksgiving everyone! If you're worried about going off track your fitness goal, this is the amount of exercise you have to do in order to work off all that food you're about to enjoy.

Have an amazing Thanksgiving :)

Working out with friends is always fun and it can always motivate you to work harder in the gym. So find yourself a gym buddy because friends who sweat together, stay together 😉

Cutting down on processed foods come with a lot of benefits. Processed foods contain sodium, sweeteners, trans fats, preservatives and artificial substances that are dangerous to your health.

Consuming less processed foods will result in lower blood pressure, reduced weight and improved heart health.

Sodium is usually found in processed foods like crackers, sauces and salad dressings. Too much sodium increases your blood pressure and elevates your risk of stroke and heart disease. Cutting out processed foods from your diet will also ensure you cut out unnecessary trans fat, which can cause plaque that can clog your arteries.

No more excuses, get motivated and get working :)

This chickpea salad with garlic lime vinaigrette is a super healthy and yummy snack you have to try!

What you need:
- 3 cups chickpeas (drained & rinsed)
- 4 mini onions (thinly sliced)
- 3 garlic cloves (minced)
- 1 grilled corn (cut from 1 cob)
- 1 cup cut cherry tomatoes
- 3 tbsp chopped basil
- 3 tbsp olive oil
- 1 tsp salt
- 1 tsp salt
- 2 tsp vinegar
- 1 lime (juiced and zested)

What to do:
1. In a large bowl, combine the chickpeas, onions, corn, tomatoes and basil.
2. Toss these ingredients well with salt and pepper.
3. In a saucepan, add the oil, vinegar, garlic, lime juice and zest.
4. Heat the ingredients at a low heat and stir continuously until warm and garlic starts to sizzle.
5. Pour the mixture over the chickpeas and toss well.
6. Refrigerate for at least 30 minutes before serving.

It's never too late to begin your fitness journey! Get off the couch, get your sports gear ready and get fit today!

This homemade ginger mint lemon tea is a must try this weekend! It's a natural detox, it's refreshing and will keep you hydrated in this hot weather.

What you need (makes 1 litre):
- 4 Lipton tea bags
- One 5cm piece of ginger (peeled, finely sliced)
- Peel and juice from 1 lemon
- extra slices of lemon and mint
- Handful of mint leaves
- 2 tsp of honey (optional for sweetness)

What to do:
1. Fill a heat-proof jug with approximately 1litre of boiling water and add the tea bags
2. While the water is hot, add all the ingredients except the lemon juice, lemon slices and honey and allow the rest to infuse
3. Remove the tea bags and strain out ginger and mint leaves once water is warm
5. Add honey and lemon juice and stir to mix well
4. Add extra mint leaves and lemon slices to add flavour
5. Store in the fridge until ready to drink. Enjoy!!

Recent research has shown that music generally encourages people to keep exercising as it keeps the mind distracted from the physical fatigue one faces during a workout.

The body recognises signs of extreme exertion like the increasing heart rate or the increased sweat production. Music competes with this physiological feedback for the brains attention, which could allow you to exert yourself even more.

Music definitely helps push you when it comes to exercise and it can be used as a source of motivation.

Salmon is one of the healthiest sources of energy and a great superfood as it is rich in omega-3 fatty acids, which have been shown to reduce the risk of heart disease, cancer and depression.

Lack of motivation? Or just feeling lazy?

Remember why you started working out in the first place. Motivate and push yourself to do better for you!

Ever sit there and wonder what you should wear to the gym? Well, you should consider compression clothing that can help your training and recovery in many ways.

Compression clothing holds your muscles in place as you do certain workouts e.g. bodyweight exercises, thus allowing you to perform better.

Not only that, they can also speed up your muscle recovery process as fitting workout clothes help reduce muscle swelling and ease soreness. This is because the structure of these tights fit a certain way, ensuring that your muscles are in place which reduces inflammation during exercise.

The key behind green tea and weight loss is the timing of your intake of green tea. Green tea should not be taken together with dairy products such as milk or ice cream as this inhibits the beneficial effects of green tea on metabolism.

Hit the gym, work your butt off and make sure you feel the burn. Remember you're better off sore than sorry :) Happy Monday everyone, make this week a great one!!

Eating slowly has its benefits as it aids digestion, helps with hydration and makes it easier to lose or maintain weight.

Eating slowly allows your body to recognise when you're actually full. The faster your body recognises you're full, the less food you consume.

When you eat slowly, you also tend to pay more attention to your chewing. Slower eaters chew more, which makes it easier for the body to digest food compared to fast eaters who swallow bigger chunks of food.