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Beginner’s Guide to CrossFit: What You Need to Know Before Starting

Posted on by Posted in Fitness and Exercise, Health, Health and Wellness .

There are actually so many CrossFit gyms around Singapore now! You might even have a co-worker or a friend who’s already going to one. Being one of the most popular fitness regimes today, CrossFit has earned a reputation for being tough yet very rewarding. So, let’s get to know it better!

What exactly is CrossFit?

CrossFit is basically a fitness program that mainly focuses on strength and conditioning. It takes functional movements from many different sports like weightlifting, gymnastics, rowing, and etc. Most of the exercises utilized are in different varieties and are meant to be challenging.

Generally, workout routines will change each day testing different parts of strength and conditioning. This is in line with the focus of CrossFit to help an individual create the “fittest” form of himself with a body capable of almost anything.

A CrossFit gym can also look very different from a bodybuilding gym. You’ll see more bars, boxes, and ropes than the usual weight machines and dumbbells!

Is it the right form of exercise for me?

If you’re a complete beginner at weight training or maybe you just lift casually in an ActiveSG gym, you won’t have any problems with CrossFit at all. One of the main advantages you’ll have when starting a fitness journey through CrossFit is that you’ll be trained with the basic and most important lifts to learn.

In addition to that, the whole community is very welcoming and everyone helps each other progress one way or another. Many CrossFit athletes are even martial artists, former athletes from different sports, and just fitness fanatics in general.

Is it dangerous?

Looking at it from an audience perspective, CrossFit can look very intimidating. Watching CrossFit athlete squat 465lbs, then move immediately to a 200-pound shoulder press, AND THEN do a 400-pound deadlift can definitely make you doubt if you can even do it. The intensity of the workouts makes people think that CrossFit can cause a lot of injuries. But that’s not really the case at all.

Even if CrossFit is all about pushing your body to the limits, it’s doesn’t get to the point of actually destroying your body. The individuals you see that are already doing those extremely high-intensity exercises are already seasoned CrossFit athletes. But they started also started from the bottom like you.

What do I need to start?

CrossFit gyms or ‘boxes’ usually have all the equipment needed for the workouts. Plyometric boxes, barbells, pull-up bars will always be present in CrossFit gyms. If there’s one thing, it would be good to buy a jump rope.

Because much of CrossFit is also about endurance, you’ll want to start getting used to conditioning and stamina training before you even start. Having a jump rope can be a good way to start. So aside from the actual things you need like your training attire and extra clothes, all you really need to bring is yourself.

Positive Effects of Social Media

Posted on by Posted in Asian Culture, Lifestyle, Social Media .

Nowadays, all we hear about social media is that it’s generally bad for us in many aspects. But actually, we should think about social media as something that’s between positive and negative. Of course, social media has a lot of positive effects just as well. Instead of only focusing on the negative, here are good things about social media to take into account.

It allows for better communication

If you have a friend who’s leaving Singapore, for example, probably the best way for you to stay in touch is through social media platforms. Today, you’ll see more and more people communicate through social media instead of using text messages and telephones. That’s simply because it’s very fast and convenient.

It becomes easier to make friends

In connection to the point about communication, another positive effect of social media is that it becomes way easier to get to know more people. Before, we wouldn’t even know people who lived in the neighborhood beside us. But with social media, it’s become very possible to do that. You can even connect with people in other countries, right? Sometimes you even become good friends with people online even without seeing them in person.

You get to find people with the same interests as you

Again, because you can communicate with so many people on social media, it’s highly likely that you will also meet some who share the same interests with you. For example, if you’re interested in traveling to another country and you actually find a friend on Facebook living there, then you already have someone who can show you around. Or maybe you play sports and meet some people through social media so that you can have a few games for fun.

It encourages empathy

One of the best advantages of social media is that it fosters sympathy. Today you’ll see videos around Facebook and Twitter showing different stories of life, from people who succeed to those who are already suffering. Some people raise awareness through social media as well. You might see informative posts about animals on the brink of extinction or the environment slowly being destroyed. All of these things can awaken empathy in people and cause solidarity or even a call for change.

It gives one the opportunity to showcase creativity

Probably one of the best examples of this is vlogging. A lot of people make videos and it really showcases their creativity through the content they make. This is why trends usually happen in popular culture. More and more people show their originality and creativity by constantly producing different content. Even artists, painters, and music producers have an easier time promoting their talents because of social media.

The Best Science Fiction Series for Newcomers to the Genre

Posted on by Posted in Literature .

Some of the best science fiction novels you might see on fan lists are also part of a series. If you’re new to the genre, choosing from among the different titles can be overwhelming, that is why most science fiction fans will advise you to try one series first as an introduction.

Here are some of the best science fiction series for beginners.

Space Odyssey Series by Arthur C. Clarke

The series consists of four novels and two short stories detailing humanity’s foray into space exploration. The first book, 2001: A Space Odyssey, introduces the idea that aliens have influenced the primitive ancestors of humans and may be grooming them for a task in the future.

Vorkosigan Saga by Lois McMaster Bujold

The first book, Falling Free, was released in 1988 and serves as the backbone of the long-running series that details various themes such as politics, military and warfare, medical ethics, personal identity, bioengineering, and technology.

Ender’s Game Series by Orson Scott Card

Also called the Ender Saga, the first trilogy is part of the Enderverse, a collection of novels, short stories, comics, and audioplay that chronicles humanity’s encounters with different alien species. The first novel, Ender’s Game, introduces Andrew Wiggin, a child soldier and genius schooled in the ways of battle to protect the Earth from the aliens.

The Book of the New Sun by Gene Wolf

The series, also called Solar Cycle, is available either as four separate books, or one novel with four volumes. The books detail the exploits of Severian after he was exiled from Thrax.

Hyperion Cantos by Dan Simmons

The first book in the series, Hyperion, features the different stories of a group of pilgrims on their way to the Time Tombs to make a request from the Shrike.

Ringworld by Larry Niven

Made up of five books, Ringworld, is also a part of the Known Space story set in the giant space artifact. Another five novels are the sequel to the last book of the Ringworld series, Fate of Worlds.

Foundation Series by Isaac Asimov

Besides the trilogy, Asimov also wrote two prequels and two sequels. Foundation shows how a prophecy has propelled one mathematician to find a way to steer events into a favorable conclusion.

Hainish Cycle by Ursula K. LeGuin

This series includes two of LeGuin’s most famous novels, The Left Hand of Darkness and The Dispossessed, the fourth and fifth books, respectively. They are all set in an alternate history of Earth.

Mars Trilogy by Kim Stanley Robinson

Although there are plenty of books about man’s attempt to settle on Mars, this series takes a different approach by discussing scientific advances, egalitarianism, ecological problems, and overpopulation.

Majipoor Series by Robert Silverberg

The first book of the series, Lord Valentine’s Castle, introduces the planet Majipoor, where humans have been living with other alien races for thousands of years.

The Culture Series by Iain M. Banks

Besides the usual aliens and humans, the series also features artificial intelligences trying to live in the fringes of a utopian space communist galaxy.

Does Your Child Need a Nutritional Supplement?

Posted on by Posted in Family Life, Food, Health and Wellness .

As parents, you would always want to give the best for your child, including complete healthy meals to allow them to grow strong and healthy. Most parents also choose to give vitamin supplements during the crucial growth years especially when the child is picky with the food, but is it worth it?

Children Need Complete Meals

If your child already eats a variety of food, then the short answer is no, because there is no better substitute to food as the primary source of vitamins and nutrients. However, if your child is picky or has feeding problems, you need to consult a pediatrician first before adding a supplement to his/her diet.

Be Wary of Supplements with Promises

Supplements that claim they can make your child smarter or disease-free are probably lying to you. After all, these are just supplements, not medication; and there are no valid proofs that can back up their claims. Be wary as well of supplements that have not been regulated and tested properly, even if the label says it’s all-natural and herbal.

Your child might have allergic reactions or intolerance to the ingredients in suspicious supplements. Some of them are known to have contaminants and are usually less well-regulated than medications, not to mention the host of side effects caused by the ingredients and their reaction to medications currently taken by the child.

Know What Your Child Lacks

Not all children lack the essential vitamins and nutrients needed for growth and development, even the picky eaters. Most of vitamin A, B, C, and E are found in most food; however, vitamin D, fiber, calcium, and omega-3s are only found in low doses in most meals according to various studies. To meet the daily nutritional needs, the pediatrician will advise you to serve more milk, soy, orange juice, cheese, yogurt, fortified eggs, fish oils, canola oil, nuts, flaxseed, high-fiber cereals, and fruits and vegetables.

Know What to Look For

Follow instructions from the pediatrician when looking for children’s supplement. Generally, you should look for products that have a clear instruction and dosage for specific ages and are packed specifically to be child-proof. Be careful when trying to self-medicate and adding more supplements other than that already recommended by the doctor, because it can lead to an overdose. Supplements, however, should never substitute healthy meals consisting of fish, whole wheat, vegetables, dairy, and fruits.

Know the Food Pyramid

To give you an idea how much vitamins and minerals your child needs during his/her growing years, follow the simple food pyramid guide recommended by most pediatricians in Singapore.

  1. Two or three servings of milk, cheese, and yogurt
  2. Two or three servings of meat, poultry, fish, eggs, dry beans, and nuts
  3. Three to five servings of vegetables
  4. Two to four servings of fruits
  5. Six to eleven servings of bread, cereal, rice, and pasta
  6. Occasional treats with fats, sweets, and oils

Skills We Get From Playing Sports That Help Us Be Better at Work

Posted on by Posted in Careers, Self-Improvement, Top Sports Stories, Work Life .

Throughout the years, many Singaporean athletes have been recognized around the world. In addition to that, Singaporeans are also quite known to be hard workers in their day jobs. It might seem far off, but can we actually find a connection between sports and work? Actually, the answer is yes! Here’s why:

Leadership

One skill that naturally gets developed in sports is leadership. In team games, for example, there will always be that one athlete who stands out when it comes to taking control of the situation for the team. If you develop this skill, you can expect that you can also be a good leader at work. Being able to lead can be a pillar for success. In addition to that, you’ll also be looked up to by your peers.

Teamwork

One of the most common skills between sports and work is the ability to work with others. You’ll have to expect that you’ll be working with a lot of people along the way. In sports, you work with your team to achieve certain goals together. Of course, you will do this at work also. We can develop our teamwork through sports because they teach us not only to move together with others but to know our individual similarities and differences. Understanding this will be a foundation for success whether in the office or at the playing fields.

Respect

When we play sports, we absolutely have to pay respect to our teammates, coaches, the referees, the opponents, and even the spectators. Respect is something that is deeply taught to athletes. When it comes to a job, you’ll have to respect the authorities, your seniors, your co-workers, and your clients. Showing respect displays who you are as a person. This means you are looked upon highly no matter if you’re an athlete or intern at a big company.

Composure

Some of the greater skills developed in sports are composure, self-discipline, and mental toughness. There are times when games can get rough or the pressure is too high. The athlete is expected to power through these situations in a disciplined approach. They are taught that these situations are when they will have to step up to get better. Having this skill when you are already working can also be valuable. When you are faced with stressful, high-pressure situations and you compose yourself well, you can easily get through these challenges.

Dedication

When you are dedicated to your sport or team, you will do anything to get better. You commit yourself to practices and other important tasks. This is an important skill to have at work because its very easy to get distracted. Sometimes we tell ourselves to just give up on the job because it’s too tiring. But when we learn to be dedicated, we have the ability to power through these negative thoughts.

6 Ways to Promote Healthy Aging

Posted on by Posted in Health, Health and Wellness, Lifestyle .

To put it simply, healthy aging is the process of maintaining your functional abilities even as you grow older. Promoting healthy aging enables one to do the things he/she values even in older age. If one wants to live long and healthy, he should start considering these different things as early as possible.

Be physically active

One of the best ways we can take care of physical and even our mental health is to exercise regularly. For one, regular exercise can help you maintain or achieve your ideal weight. This can have many positive effects on your skeletal and muscular health in the long-term. Being physically active also helps us keep our hearts and minds healthy.

Eat healthily

One problem in our time today is that we eat too much food that’s high in sodium. The recommended daily intake of sodium is only 2300 milligrams but because of junk food or processed food, we even hit as high as 3400 milligrams. If this is done every day, this can be very harmful to our health since it leads to high blood pressure and eventually cardiovascular diseases. So try to limit sugary food, processed food, and other items that are unhealthy.

Get enough sleep

For many Singaporeans, the lack of sleep is a real issue. If you don’t know, humans can actually go longer without eating than without sleeping. Not having enough sleep can affect the body in different aspects. You’re not giving your brain time to rest. You’re also not giving your body time to recover and store energy. These things, of course, can build up and will not be a positive thing as you grow old.

Look for ways to relieve stress

Stress can be a major cause of cognitive decline that comes with age. It can cause hormonal changes, memory loss, lower immunity, and etc. That’s why it is also important for you to find ways to relieve stress. Exercising is already a given. You can also find a hobby or certain activities that you simply enjoy and find relaxing.

Constantly challenge your brain

Another common problem that comes with aging is Alzheimer’s or dementia. Fortunately, there are ways for us to avoid or at least delay memory loss over time. That’s by constantly challenging your brain. Do crossword puzzles, sudokus, learn a new language, and many more. Just like your body, your brain also needs regular exercise to stay sharp and healthy!

Interact with others

Lastly, you should remember to always maintain your relationships with others. Isolation is the most probable cause of depression in older people. Interacting with others can help one feel fulfilled even as he/she grows old. Social interactions are something we innately need as humans.

6 Fashion Trends to Expect Next Year

Posted on by Posted in Fashion, Fashion of the Future, Fashion Trends .

Ever since 2017 started, the air has been buzzing with gym membership renewals, as well as the need to reinvent your wardrobe for a new you. But regardless if you’ve decided to embrace your love of sweatpants or welcome a big change in your look, we listed down some fashion trends you should be keeping your eye on 2020.

1.  Pink-Themed Pieces

Pink is making a comeback in the fashion industry in every possible hue and shade imaginable. It was visible in every collection on the runways; it’s perfect for warming every skin tone, as well as evoking feelings of love and romance. Be it muted, neon, sharp or soft, pink-themed clothing pieces are definitely here to stay.

2.  Sporty 90s Stripes

The 90 stripes is now considered as a chic replacement to your basic white tees. So be prepared to see lots of bold primary stripes in every silhouette and shape. If you’re one daring fashionista, mix and match with opposite prints or varying width stripe. 2017 might just be the perfect time to pull out and wear that Tommy Hilfiger windbreaker that you’ve been keeping in your closet.

3.  Mod Florals

We know, summer is always the best time to wear that floral prints, but this year, do anticipate the revival of the 60s mod style. Oversized or small, neon or monochromatic, expect every store in Singapore to be filled with those groovy mod florals.

4.  Bad Girl Style

Whether you’re one of the bad girls in high school or you wanted to be one, 2017 is here to give you a second chance. This year, expect high-fashion slogan tees matched with ladylike silhouettes set in unusual fabrics. Be warned though that this trend isn’t for the faint of heart. It’s eclectic, bold and requires the use of leather clothing pieces.

5.  Bold Earrings

Alluring, bold statement earrings are trending these days. From McQueen to Marni, mix-matched and over-the-shoulder sparkles are just everywhere. So go ahead and raid your mom’s jewellery box, and march into the year like the chic and fierce woman that you are.

6.  Mega Platforms

Platforms are another trend that’s surging this year. They’re the new must-have shoe – and the chunkier your platform the better. Whether you prefer a flat form or a platform, laced or wooden, expect to see various styles of this height-enhancing footwear this 2017.

Whether you’re thinking of reinventing your wardrobe or sticking to your usual style, do keep an eye out on these fashion trends so you can impeccably improve your OOTDs.

Spice Up Your Space

Posted on by Posted in Home Decor, Lifestyle .

5 Budget-Friendly Ways to Freshen Up Your Home

 

Just like your closet, your home also needs to be refreshed every once in a while. However, home décor and furniture tend to be way more expensive than clothes – it often takes a lot of cash to run out and fully redecorate one’s space. Fortunately, there are some excellent ways to spruce up your home even when you’re on a shoestring budget. Here are a few suggestions for when you’re redecorating itch strikes.

1. Paint a Wall

A fresh coat of paint is a good way of freshening up your place, and depending on the scope of your redecorating project, could be completed immediately in the afternoon or during the weekend. You can spray paint a particular design to increase the glam factor of your niche, or if you’re feeling a bit ambitious, paint a whole accent room or wall.

2. Swap Some Household Hardware

Sick of your boring switch plates and cabinet knobs? If so, switch them up with some quirky, decorative handles and hardware available in the nearest home depot in your place. These pieces often vary in price, so be sure to choose something that’s inexpensive but unique at the same time.

3. Spice Up Your Gallery Wall

Going the DIY route and displaying images from your favourite magazine is one of the best ways to freshen up your gallery wall, and eventually your entire space. You can simply hang them on the wall using a washi tape or display them using a clipboard. Have a hat or necklace you no longer use? Pin them in your gallery wall too. The possibilities are just endless when it comes to freshening up your gallery wall.

4. Add Flowers or Any Kind of Plant

Make it a habit to include purchasing fresh flowers every time you go out to buy groceries. A bouquet of flowers will likely cost you less than five dollars, and that’s already enough to brighten up your space. Air plants and succulents are a good option too, since not only are they trendy, they’re quite easy to care for as well.

5. Redesign Your Shelves

Another great way to spice up your space is to restyle your shelves by changing the items that will be displayed. Candles, pretty books and other decorative objects can all be rearranged to create a completely new look. You can simply relocate your favourite candle on your nightstand or arrange your books based on their colour.

Freshening up your space doesn’t have to cost that much. Simply putting these tips to work is already enough to update the way your home looks even if you’re redecorating on a shoestring budget.

10 Best Post-Apocalyptic Novels

Posted on by Posted in Books and Literature .

If you still can’t get enough of post-apocalyptic movies, try these novels with more detailed worlds and unforgettable characters.

1.  Alas, Babylon by Pat Frank (1959)

Considered as one of the books that first discussed nuclear fallout, most of the events take place in a small town called Fort Repose. One of the residents of the sleepy town received warning from his brother in the form of a quote from the book of Revelation.

2.  A Canticle for Leibowitz by Walter M. Miler, Jr. (1959)

Told from the point of view of different characters spanning a thousand years, most of the events are centered in a monastery and the monks of the Albertian Order of Leibowitz. These monks are dedicated to the preservation of science and the protection of the books from mobs who think knowledge should be destroyed.

3.  Earth Abides by George R. Stewart (1949)

It is the tale of humanity’s rebirth from a disease that nearly wiped out the population. Isherwood Williams, one of the survivors, was lucky to be in the mountains when the cities collapsed. He returns home to find everyone was gone.

4.  The Postman by David Brin (1985)

Gordon Krantz was wandering the wasteland with no clear destination in mind until he discovered a cache of mail in a postal van. He decides travel in order to give hope to people by telling them that the country will be restored soon.

5.  The Drowned World by J.G. Ballard (1962)

Robert Kerans is part of team of scientists sent to map a boiling lagoon, but soon found that he has to live in the area with a few other people after the others fled elsewhere.

6.  Blindness by Jose Saramago (1997)

The story is told from the point of view of various characters who are feeling the effects of an epidemic of blindness. The loss of sight resulted in a breakdown of civilization.

7.  Metro 2033 by Dmitry Glukhovsky (2005)

Survivors of a nuclear holocaust now inhabit the metro stations underground. In time, they have developed into bickering states, as humans tend do. The story follows Artyom and his quest to find out who the Dark Ones are, creatures that might have come from the surface and have been attacking the survivors.

8.  One Second After by William R. Forstchen (2009)

The residents of a small town suddenly lost their communication lines and electric service, a small inconvenience that later plunged a modern society into panic because is not prepared to live in a world without its conveniences.

9.  Emergence by David R. Palmer (1984)

A little girl is orphaned following a bionuclear plague nearly kills off all of the humans. She doesn’t know, however, that the plague has not affected her because she is a new species of human with better survival chances than the others.

10.  The Day of the Triffids by John Wyndham (1951)

Two disasters are about to wipe off the remnants of the human species. The first was a plague of blindness probably caused by a meteor shower, then the survivors are picked off by a plant species, triffids, that were probably accidentally released.