A Guide for Home Gym Maintenance

Having your own small gym at home is a dream come true for most people, but getting the equipment is just the first step of the challenge. Now you need to learn how to keep your gym in good working order.

Here is a basic guide to home gym equipment maintenance.

Clean the equipment regularly. It is important to sanitize the gym equipment even if no one else is using them but you. Wipe down the surface with a clean cloth and sanitizing spray. Use the spray only on the padded surfaces. Most people use chalk when handling the equipment, but this can get into hard to reach places.

Look for signs of damage. Faulty equipment can cause accidents or injuries. To avoid that, you need to inspect your gym equipment for signs of wear and tear and damage. If you are not confident with your skills, you can ask for assistance from friends who know what to look for. Have the equipment repaired if you see even small cracks or breaks or bends.

Use a conditioner. After cleaning the equipment, make sure to apply a leather or vinyl conditioner to the padded surface at least once a month. The conditioner will protect the padding from cracking.

Add oil to the tracks. Once a month, you should apply some oil to the weight tracks like the stack slides. But if you use the equipment often, you will need to make sure it’s lubricated properly once every two weeks. Besides the tracks, you will also need to add oil to the fittings as well as equipment used for cardio workouts, but make sure to check the instructions on the manual for using grease.

Lubricate the treadmill. Do not forget to check and lubricate the treadmill, bicycles, and ellipticals as well. Some of the equipment you use have unique requirements than the rest, that is why you should check the manual to make sure that you are using the correct cleaner and how much lubricant to use.

Use a clean cloth on other surfaces. You should use only a clean, dry cloth on the other surfaces. You can wipe the equipment once a week before using or once every two weeks if you don’t exercise often.

Apply a silicone-based spray. You can also use a silicone-based spray cleaner on your equipment if you want to make sure they are extra clean. But you need to wipe off the excess with a clean, dry cloth.

Do a system check. For more equipment, they usually come with software that keep you updated on your progress. Read the manual to determine how to keep the software functioning properly through updates.

Invest in trusted brands. Buy the best equipment that you can afford to ensure that you don’t have accidents and injuries while working out. Quality equipment are also easier to maintain and last longer than substandard materials.

3 Great Reasons Why Women Should Try CrossFit

So you’re looking for ways to exercise and while around somewhere in Singapore, you see a CrossFit box (the CrossFit term for “gym”). You get curious and check it out on the internet but you somehow get disappointed because the female CrossFit athletes you see there are PACKED with muscles.

Here’s something you should know though, those athletes are professional competitors and basically focus on CrossFit for most of the day. It doesn’t mean that when you do CrossFit, you’ll instantly look like them. Plus, there really are many other reasons to give it a try! Here are only some of them.

You will look lean and toned

Now, I know we said you won’t look like those pro athletes, but you will get some muscle. However, it won’t be to the point that you’ll look huge. When you start CrossFit, you’ll slowly look leaner and your body will look toned.

Your abs will be more visible, your butt will look perkier, and you’ll also lose convert that fat in your arms into muscle. Of course, depending on your goals, you can lose fat OR gain a lot of muscle when doing CrossFit. No matter what those goals may be, you can decide it all for yourself and no one will really stop you.

You can take the boredom out of exercise

If you’re not a complete beginner with working out though, you should already know that there are times when a workout session could get boring. Well, your time in a CrossFit gym will never be boring simply because workouts are constantly varied.

What you do tomorrow won’t necessarily be the same today. This allows for variety and will almost always incite fun in an individual. In addition to that, there are different exercises that cater to almost every component of physical fitness. There’s lifting for strength, gymnastics for flexibility and balance, sprinting-type exercises for endurance and many more!

CrossFit can help you realize your potential

One of the main highlights of CrossFit is that it helps you break your boundaries. For instance, if you’ve never tried running a 5k marathon before, you’ll say you can’t do it simply because you’re not fit enough. But then, after you spend maybe 3 or 4 months doing CrossFit and your friends invite you for a run, you decide to give it a try.

Then you discover that you actually can do a 5k run and you can even go for more! Doing CrossFit actually trains you to push through your limits. You won’t even question your potential again once you taste the success of completing a hard CrossFit workout.

Weight Loss Guide Using Aloe Vera

We all know that aloe vera works wonders in treating cuts and wounds, but did you know that the said miracle plant could also be an effective tool for weight loss? People looking for quick weight loss remedies often turn to herbal products such as those with aloe extract. Although it’s often bitter in taste, using aloe vera is an all-natural weight loss option that you can easily try even at home.

How Aloe vera Works on Weight Loss

If you want to look slim and stay in shape, then aloe vera can do miracles for you. Aloe vera gel Singapore and juice works as a natural antioxidant, and therefore hinders the growth of free radicals in the body. Listed below are the ways on how aloe vera aids in weight loss.

    Laxative Effect – Aloe vera aids in weight loss with its laxative effect. Consuming aloe vera regularly treats constipation and keeps the stomach healthy. However, you should first consult a health expert before taking this miracle plant since it can result to inflammation if consumed in large quantities. Also, long-term use of laxatives to lose weight could interfere with your bowel function and cause dependence on laxatives in order to have bowel movements.

    Increased Metabolism – As per the reports of Singapore health experts, drinking aloe vera juice increases one’s metabolism. Consuming it regularly aids in achieving higher metabolism rate, thereby contributing to weight loss.

    Detoxification – Aside from losing weight, taking aloe vera gel from Singapore or juice also helps in detoxifying the body. The aloe extract positively affects the digestive system and cleanses the body, which in turn results to weight loss.

Aloe Vera Extract and Body Fat

An animal study conducted by researchers and health experts showed a potential for the plant sterols found in aloe vera to enhance body composition. The study showed obese rats that were injected with sterols had lower abdominal fat levels after 35 days compared to those who were not given plant sterols. Scientists believed that this effect may also occur in people.

A preliminary research conducted last September 2013 then found that people with diabetes who took aloe vera gel Singapore complex for eight weeks lost more body fat and weight than those who were not given the supplement. However, larger long-term studies are still needed to verify these results.

Aloe Vera Weight Loss Benefits

    Increases Energy. Aloe vera is a great drink and supplement to take every morning as it cleanses the digestive system and gives infinite amounts of energy to the body. Its collagen and protein content is what makes the body work harder to burn fats, thus making it a great muscle development and weight loss solution. This is what also makes aloe vera juice an excellent pre-workout beverage to help you keep going all day long.

    Better Weight Management. Since aloe vera is known to help decrease blood sugar levels, it helps sugar in slowly entering the cells without being stored as fat. Other than that, the miracle plant also aids in keeping your blood sugar level balanced, thereby keeping you fuller longer.

    Promotes Weight Loss. Aloe vera is loaded with B vitamins that support the metabolism and supress appetite and fat storage. With the amount of energy the miracle plant gives our body, some Singapore health experts believe that simply ingesting it is equivalent to doing a number of workouts each week.

    Cleanses the Body. The gel found in the plant is known as a natural laxative that allows the body to use lesser energy from food since it’s quickly eliminated. By preventing build-ups in colon and expelling waste, you’re able to prevent potential weight gain.

    Fills Body with Nutrients. When you’re in a diet, it’s quite easy to not receive all the vitamins your body needs. By drinking or ingesting aloe vera, however, you’ll be feeding your system with niacin, folic acid, and vitamins A, C, E, B1, B2, B6 and B12. Of course, you can’t forget the energy it gives to help you burn those fats away.

Potential Side Effects

Aloe vera is often termed as a miracle plant, as it helps our body in various ways. However, the said miracle plant also has its fair share of side effects and some of it are as follows:

    • Increased aloe vera juice or gel intake could result to dehydration, stomach cramps, and even diarrhoea.
    • If you have a low blood pressure, it’s best to avoid or stop consuming the plant’s extract as it further brings down the blood pressure.
    • Kids, pregnant women, and breastfeeding moms should also avoid consuming aloe vera juice and gel.
    • Itching, rashes and allergic reaction can also be experienced after consuming aloe vera
    People who are allergic to garlic, onions and tulip may also experience allergic reactions when drinking or taking aloe vera juice and gel.

Other Contraindications and Risks

While aloe vera helps in losing weight, some reports show that long-term use of oral aloe results to hepatitis or increases one’s cancer risk. Aloe juice and gel might also interact with other medications and increase bleeding risk during surgery. Other than that, ingesting the plant’s extract is also believed to cause thyroid problems. Because of these potential risks, health experts recommend avoiding oral aloe vera most especially for pregnant women.

Drinking aloe vera juice, or taking its gel form, is an effective weight loss option. However, you should first consult your doctor to know if there any recommended dosages, or if taking the said miracle plant poses any threat on your health.

How to Train Like a Swimming Pro

 

Singapore is rejoicing after hearing the news that Joseph Schooling defeated Michael Phelps in the 100m butterfly race. The 21 year old Singaporean won the country’s first Olympic gold medal with a record of 50.39 seconds as Phelps placed second with a record of 51.14 seconds to earn the silver.

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Schooling told reporters that it is a lot to take in and that it is not every day that you defeat your childhood idol at the Olympics. That is a dream come true indeed and a triumph. Let this be an inspiration for aspiring swimmers out there. If you really believe in the beauty of your dreams, work for it and claim it, the universe will surely give it.

Michael Phelps already made a name and this time, it is for Schooling. Before everything else, Schooling trained hard and good. If you are a beginner, do not worry because everyone started just like you. Being a good swimmer is not inborn, it is developed through training, hard work, discipline, patience and persistence.

The only problem that you could face is getting a personal swimming coach. Not all people can afford a personal swimming coach. If as of this moment you cannot afford one, you can get training plans if you research well. Here are some tips that can help you train like a swimming pro:

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Warm up: Before anything else, you should know the importance of warm up. When you get to the deck, do arm rotations. This will help your body get ready for the swim. Dry-land swimming drills can also help. Do not forget your lower body and make sure it is geared up. After dry-land drills, it is time you start water warm-up. Example would be 200 meter swim then another 200 meter for kicks, 200 meter for pull and 200 meter swim again.

Drill sets: After warm-up, it is time to transition to your drill sets before fatigue sets it. The drill sets will get your arms moving plus increase your heart rate. A drill set should be a little faster than your warm up but not as difficult as the main set. Critical point – the rest and recovery period should not be longer than 15 seconds.

Main set: Now you are prepared for the main thing. Do not rest long, a one minute break will do. Your main set should include three goals to include distance or endurance, technique or strength and speed, sprinting and lactate threshold.

Cool down: It is easy to just hop out of the people after finishing the main set but that is not advisable. It is always best that you consider cool down. It doesn’t need to be long. Usually a short swim of 300 meters will do.

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Tips on Becoming a Better Runner from Ultra-Marathoners  

 

To be an ultra-marathoner is the dream of every runner. Somehow this is hard to achieve knowing that we have to deal with tough training. Trainings are meant to make us strong but sometimes for others it is meant to break the spirit. If you want to be an ultra-marathoner, it is time to change your perspective and deal with the difficulties to succeed.

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The dilemma of runners vying for ultra-marathons is to constantly break their personal best. Most of the time, you are unable to do so because of many factors around you. If you want to break your personal best, you have to get tips from ultra-marathoners for instance Stone Tsang (10TH placer) and Scott Hawker (15th placer). Both have joined the 2015 Ultra-Trail World Tour Men’s Ranking.

Here are some tips on becoming a better runner according to the two ultra-marathoners:

  • Be truthful about goals: Goals are important because it will be your guide and gauge at the end of the day. Without it, you will be nowhere. When setting a goal, you have to make sure that it is truthful or in other words, realistic. It is good to set high goals but the question is can you make it? The goals will be useless if you cannot make it. Remember that your goals should give you reasonable timeline. The trick here is never to rush to see the results. Planning is the key.
  • Think of why you started in the first place: Constantly beating your personal best is the end product of your trainings. Trainings can be hard and sometimes you will doubt yourself. When you encounter this, it is important that you think of why you started in the first place. Are you training for that ultimate marathon or just beating your personal best? Regardless of the reason, it is wise to keep that in mind.
  • Learn to balance work-life: Yes, you are training for that ultimate marathon but do not forget your social life or your family in the long run. You have to balance work and life. Running should not define you as a person because it is not everything. There’s the family or your work. Make an effort to spend time with the family or friends. The best thing to do is include your family or loved ones in your journey. If there are many races you want to join, make sure that you do not compromise family time. Family should always come first.

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  • Do not let it consume you: You really want to beat your personal best every time that you let it consume you. It is fine if you are particular with your results but not to the point of obsessing over it. It is not healthy especially for your relationships and self-esteem. Just remember to have fun and keep smiling. These alone can take the stress and the pressure thereby running faster.
  • Ask for some advices: Running is not a personal journey. There are many people that can help you along the journey. There is your family. If you want, you can get professional help. The important thing here is never to be afraid of soliciting assistance or help. Remember that mistakes will only make you slow so better seek assistance when in doubt. There are plenty of professionals that you can consider like your doctor, nutritionist and coaches.
  • Run wisely: Training is important but if you do not plan ahead, you will waste your precious time and energy – that is not wise. To maximize all your effort and time, it is recommended that you plan your training and train specifically according to your goals. The training plan should be balanced – with difficult and easy tasks. It is normal to go hard all the time but you will risk yourself from burning out or worse, injury. So always keep in mind to balance your training. Be patient and listen. Also, remember that it is okay to take a rest for a while if the body is too exhausted or tired.

Training for ultra-marathon is not easy and it can be very demanding but if you have a training plan, nothing is too demanding or too tiring. Just remember the things mentioned by experts and you’ll do just fine. Break a leg and good luck!

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4 Ways Your Salad Is Sabotaging Your Fitness Goals

 

Salad is our go-to healthy food, especially when we want to drop pounds. However, as nutritious as it can be, sometimes they are merely a disguise for a bowl of belly-fat. To ensure that your bowl of mixed greens is nothing but a healthy treat, know the common mistakes people tend to do when making their own salad.

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  1. Fewer Variety of Greens

Limited variety of greens in your salad also limits the health benefits you can reap off from your salad. According to a research, people who consume broader array of exact same amount of greens in their salad experience lesser oxidation, the number one factor of premature aging.

  1. Too Little or Too Much Protein

Protein is an important part of any salad for several reasons—it revs up metabolism, it keeps you full for longer time, and aids in building lean muscle tissues, as well as maintain healthy skin, hair, and immune cells. However, excessive amounts of protein—beyond what your body requires on a daily basis—prevent weight loss and can even cause weight gain.grilled-chicken-salad

  1. Using the Wrong Type of Fat

Just like protein, fat is an essential component for keeping your body healthy and fit. However, incorporating the wrong kind of fat to your salad defeats its healthy purpose. So, instead of using ready-made salad dressing we often find in supermarkets, make your own from organic ingredients and including healthier fat sources such as avocados, nuts, seeds, and extra virgin olive oil.

  1. Too Little Seasoning

Without seasoning, your salad will taste bland and unappetizing—meaning it becomes a chore to eat it. Fortunately, there are plenty of ways to up the taste of your salad, such as using natural seasonings and tossing in fresh herbs like cilantro, mint and basil. You can also whisk herbs, spices, and roasted or raw garlic into your oil and vinegar dressing. A healthy salad should be a feast to the palate, and a dish that’s easy to eat.

Eating a bowl of raw produce may be better than having a bowl of pasta, but it also requires some careful thought to ensure you’re getting the most health benefits from your mixed greens. If you’re making one tonight, let these tips be your guide to coming up with a satiating and more nutritious salad.

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