Why You Should Start Doing Calisthenics Now

Calisthenics are exercises performed rhythmically using only bodyweight. You may have passed the Singapore Calisthenics Academy or some calisthenics parks and you’ve become curious about this form of exercise. So, here are some of the reasons why you should start doing calisthenics!

1. You can do it anywhere
Calisthenics can be done just about anywhere because it only really utilizes your own bodyweight. You can go to parks or playgrounds and use the monkey bars, you can stay at home and have a pull-up bar set up, you’ll be able to do it wherever you are. Aside from being able to do it anywhere, you also won’t need to buy some fancy equipment.

2. Builds strength
Because you use your bodyweight in calisthenics exercises, you activate a lot more muscles. This, in turn, will help improve your overall endurance and strength. Using more muscle groups (which will always happen in calisthenics) instead of focusing on a specific one will allow the body to spread and develop muscle strength more effectively.

3. Full-body workouts
Calisthenics exercises involve focusing on the entire body and not just one muscle or muscle group. The pull-up, for example, not only targets your back muscles but also involves the use of the arms, the core, and the shoulders.

4. Less taxing on the joints
With the natural movement employed in calisthenics exercises, you are less susceptible to injuries. Lifting weights, especially if done incorrectly or if they’re too heavy, can cause excessive strain on your joints, ligaments, and tendons. Additionally, multiple muscles are working together which means that a particular muscle is less likely to get injured.

5. Good for building muscle
Some may argue that calisthenics is not really optimal for building more muscle, but this isn’t necessarily the case. Especially when you’ve just started working out, you’ll definitely see gains. Once you get used to the exercises, you can then add other factors like weighted chains and sandbags to increase the intensity of your workout. Plus, calisthenics not only helps build muscle, but also makes muscle tone more visible.

6. Flexibility
To be able to perform the movements correctly, exercises typically require a certain amount of flexibility. The body easily adapts to these exercises to maximize and improve flexibility. This is particularly beneficial because it can also translate to functional movement. This means that you get better at doing your day to day physical activities.

7. It’s really fun
In a way, calisthenics can be fun because you can always use your creativity to experiment with your workouts. Most people lose motivation in exercising because of the repeated routines they are meant to do. With calisthenics though, you could do a hundred exercises and still add something to spice them up.

02 Apr 2019

4 Reasons Why You Should Embrace the Minimalist Lifestyle

It’s easy to live a life where you’re used to having a lot of baggage around, but having all the stuff around you don’t use has its own downsides. More often than not, you only end up finding that you have so much that’s covered in dust, or even eaten away by mold or moth larvae.

This is where minimalism comes in as a change in mindset or a way of life – and there are a lot of benefits that come along with it.

In fact, there are a lot of reasons for anyone to start making the change, such as the following (that you really need to know about right now):

1. No need to stress out when getting ready
If you’ve noticed that it takes a lot of time for you to get dressed, you might have also noticed that that most of the time spent “getting ready” comes from having to choose which clothes to wear.

If this is the case for you, there’s a good chance that you may have amassed too many to begin with, and the result is that you can’t make up your mind on anything at all.

2. You organize your stuff better
It’s not just your closet that’s stressing you out lately, or for some time now – it’s everything in your room, or even your whole home, that you can’t seem to arrange neatly.

There comes a point when there’s only so much that your place can store, and it’s time to start clearing away things that you haven’t used in a long time.

Embracing the minimalist lifestyle is a physical and mental “de-cluttering” of sorts. By clearing out all the things you don’t need, you focus your attention better on only the things that you do.

3. You get to make better decisions
By adopting a minimalist mindset to your room, your home, and other aspects of your life such as your social media presence, you learn that there’s so much that you have that needs more attention – and so many others that don’t.
You also stop impulse buying when you see the first instance of a sale, which is something your wallet is guaranteed to thank you.

Minimalism doesn’t necessarily mean living cheap, though this could also go that way – it means having only the stuff you really need and not having to buy all the time. This can mean investing in expensive, high-quality items that don’t break down so easily.

4. Minimalism lets you appreciate space
Once you’ve started clearing your living space (and in a way, your mind as well), you might be surprised to find that there was so much room in your home to begin with. Everything is wider and feels less cramped, and you can breathe and move around more easily because of this.

04 Mar 2019

4 Secret Tips for Creating the Ultimate Bedroom

Whether you live alone or share a place with friends or family, one thing’s for certain: your bedroom is the area that you can truly say is your “home base”.

After all, it’s got all you’re your personal effects, the place where you really get to be yourself, and it’s the place you sleep and wake up in every day – so why not make it look like something that’s truly your own?

To get started on it, here are four secret tips that you should use in order to create the ultimate bedroom, whether it’s in an HDB flat or in a condo in Singapore:

1. Sketch your layout. The first step for finding something that works? It’s simple – get it down on paper!
The best way you can get started on finding the layout is by emptying out your room until nothing is left but ceiling, walls, and floor. Once done, you will have a much better idea as to what you room really looks like, and you can start sketching the changes you want from there.

Alternatively, if you prefer using a digital platform for your lay-outing, you can also find a lot of online planners available for free.

2. Control natural light. Light sources are crucial wherever you are, so it’s important that you don’t just slap any light bulb onto your socket and call it a day.

If your room has windows that allow light to filter in, take advantage of that and use light curtains to save on electricity while at the same time making your room feel more spacious.

However, if your room doesn’t have windows, look into artificial light sources such as lamps to give an added ambiance.

3. Get creative with your storage! Sometimes, you’re going to have to make choices based on practicality, and if you’re stuck with a small room, you want to maximize as much space as you possibly can.

This means looking into multi-purpose furniture, such as beds that have their own storage compartments at the bottom, or cabinets with extra drawers.

4. Have any electrical works done in advance. If you plan on making any renovations to your new room, start with the electrical works first. This way, you won’t have to spend a lot of time having problems with them later on.
This also extends to plumbing, phone jacks, and even air conditioning.

Even with a small room, a tight budget, and a lack of free time, there are so many ways and designs you can use to add a lot of personality to the space where you can truly be yourself – all you really need to get the ball rolling is your imagination.

What are you waiting for? Start re-decorating now!

04 Mar 2019

4 Common Money Mistakes Most Couples Make

Now that you’ve build a life together and have finally exchanged your vows, you don’t just ride off into the sunset and expect to live happily ever after. Sooner than you think, the inevitable reality of money and expenses will come into picture. Money is a sensitive topic and one of the reasons of conflicts among couples. Since we all want to avoid such conflicts with your spouse, here are the most common money mistakes and how to find your way around them.

1. Forgetting to Set a Budget
If you don’t typically set a budget, now is the time to create one. This should be done with a positive attitude. Sit down, discuss with your spouse and try to establish a household budget based on your joint income. Determine your expenses, track your purchases and find out if your combined income is enough for your expenditure. Smart budgeting lets you save up for your future—may it be travel plans or educational plans for your kids. Start a joint back account, then invest in stock market or pension plans. With a bit of research and foresight, you can earn extra money.

2. Lack of Transparency
People normally feel uncomfortable about divulging their state of finances, most likely because they don’t want to be judged. Ideally, you should first be aware of each other’s spending habits, financial beliefs and history before you decide to build a life with them. While you’re not married yet, make the extra effort to feel comfortable talking about your financial practices to avoid money-related problems in the future. Talk about your financial histories and responsibilities, make realistic goals and make sure to be transparent of your future expenses.

3. Piling on Debt
Financial experts say that using credit cards for necessities can wreak havoc to your budget. Why? Because most people spend at least 30 percent more when using a card. Carry some cash with you all the time for miscellaneous buys. With the easy-swipe nature of credit cards, it’s easy to rack up your debts when dining out, shopping and doing home improvements without you noticing it. Although purchasing on credit lets you pay bigger buys over a period of time, it can leave your expenditure unchecked.

4. Living Beyond Your Means
Keeping an eye on your spending and living within your means fortifies your financial position. Limiting and keeping track of expenses allows you to save more. It just all boils down to spending less than how much you earn. Keep track of your income and expenses as a couple to get an idea of your financial standing every month. Pinpoint where money is spend and try to cut down on non-essentials, like dining out too often or going on gourmet coffee dates.

Also, you might want to seek professional advice from investment experts. These pros can educate you to avoid making money mistakes as a couple.

07 Feb 2019

5 Signs You’re in a Toxic Workplace

Your workplace, which serves as your second home, can make a huge impact on your physical and mental health. The reason why it is important to make sure that you are not only happy with your work, but also comfortable and happy with your everyday environment. Here are five signs that you are in a toxic workplace—and what you can do about it.

1. Unrealistic workload
If you’re having trouble completing your work on a daily or weekly basis, despite all your best efforts, perhaps you’re dealing with unrealistic workload. Being unable to finish all your tasks in time can lead to stress and anxiety. Some of the long-term effects of this include low morale and feeling burnt out. To handle work-related pressure, know how to handle everything effectively. Schedule your work, prioritize, have some time off and use your allotted vacation leaves.

2. You often work more than eight hours a day
Unless it is part of your job description to work more than eight hours a day, you should not be staying late and coming so early in the office. One way to ensure work-life balance is self-care—by taking enough rest from work. This allows for more opportunities for creativity and fresh thinking. Reward yourself every end of the day by going home at a healthy hour in the evening.

3. There is harassment and bullying
Harassment and bullying is not just for kids in school; it can happen at work, too. This can include, angry outbursts, name calling, oppressive behavior and cultural insensitivity. If you are in any of these situations, try to deal with the problem head-on and seek assistance from your human resources. If it’s possible, request to transfer to a different department or area away from the stressful situation.

4. Your friends and family notice a difference
If your family and friends have commented about your demeanor or mood since you have taken on your job (or since work has become toxic for you), try to ponder on them. The fact that they noticed a change in you says a lot. While It’s easy to get defensive, try to listen and use this to your advantage to deal with workplace stress.

5. It feels like you could get fired anytime
Some workplaces exude that feeling of uncertainty, constant change and high turnover, which can make employees fear anxious and fearful. This isn’t healthy. Persistent fear and worry on situations that are out of your control can cause long-term emotional and physical distress. The best way to handle this is to be resilient and focus your energy to things that you can control, like having enough time for yourself, spending time with your loved ones, improving a skill or hobby and taking care of your emotional well-being.

Don’t let work take over your life. Sometimes, that feeling of wanting to quit your job is just a side effect of feeling burnt out. Take a rest or go on a vacation to bring back that creative and lively spirit.

07 Feb 2019

4 Reasons for You to Try Judo

Establishments like The Dojo Singapore, SA Judo Academy, and many others around Singapore offer comprehensive Judo lessons both for kids and adults. Whether for competition, self-defense, or exercise, learning Judo can bring you many benefits. For most people, one thing that holds them back is the idea that Judo is a rough sport that involves a lot of pain. But, truly, there is more to it than that.

Great physical and mental exercise
One thing about practicing Judo is that you’re going to get thrown to the ground a lot of times. But even if it hurts, that’s just how it is, turning again to the old saying “no pain, no gain”. However, as you practice longer, you’ll notice that your body gets tougher and you have a better tolerance for the pain of being thrown. It also gives our mind a great workout. It teaches you mental toughness because you have to fight through discomfort and pain. Judo pushes you to face a problem and think of solutions in a high-pressure environment.

Promotes Respect
In Judo, respect for instructors and training partners is valued very seriously. First of all, you always begin with a bow, a sign of respect with each other. Sometimes, you even bow and shake hands multiple times. Judo is a sport founded in respect for yourself and for your opponent. We not only respect the capabilities and limits of our own bodies, but also that of our training partners’ and opponents’. In the competitive scene, all of that boils down to a respectful match, winning humbly and losing gracefully.

Teaches self-discipline
Like what was said earlier about respect for yourself and your opponents, Judo requires you to practice self-discipline and control. Even if it is a contact sport, you don’t want to go too far as to injuring your sparring partner and opponent. Recognize that you are learning and getting better together. Practicing Judo also takes self-discipline because in your first few months of practicing, you’ll have a hard time noticing any progress. It trains you to discipline yourself despite losing again and again.

Helps you face your fears
The idea of getting thrown on the ground can be a very scary thought for many. This is because the fear of physical pain is already hard-wired into our brain and biological make-up. But it is what it is, pain is a part of Judo. In fact, pain is a part of life in general. Because you’re constantly thrown around, you will be able to face the fears of being hurt by forcing yourself to take the pain. It helps you face your fears head on and not run from it. Of course, you have to understand your limits and know how much pain you can take.

11 Jan 2019

Ways to Get Rid of Muscle Soreness

Whether you go to Singapore Sports Hub, GymmBoxx, or The Pit in Tanjong Pagar, going to the gym for regular exercise is essential to living a healthy life. Lifting weights for strength, running on the treadmill for cardio, or doing martial arts, hitting the gym can give us a lot of benefits overall. But there always comes a time when our muscles hit a plateau. And you may have the urge to go to the gym again the next day, but your body just hurts.
Of course, it is important to know the difference between sore muscles and an actual injury. But, here are some ways you can eliminate muscle soreness!

1. Warm up
Never forget to warm up before workouts. Most people, especially beginners, will go immediately for the weights without even getting a warm-up in. This can leave you with sore muscles and a greater risk of getting injuries. Doing some dynamic and static stretching before workouts can do you wonders and help reduce muscles soreness after the workout.

2. Maintain proper form
Before anything else, it is important to work out with knowledge on proper form and posture. This can contribute to the efficiency of your workout as you are using the muscles the right way. Inherently, exercising with the right form while using lighter weights can give you better results compared to lifting heavy but doing it incorrectly.

3. Eat right
Your diet can also play a huge part in easing muscle soreness. Having a choice from lean meat, beef, chicken, turkey, salmon, and tilapia can be great sources of protein, aiding muscle recovery and rebuilding. Having a good amount of carbohydrates to come along with that can help give your body more fuel to carry on with workouts and daily activities in general.

4. Get a massage
Having a massage can help relax and stretch sore muscles and relieve tension. But, rather than having someone massage you, it can be better if you do it on your own since you can control the amount of pressure you’re putting on the muscle and you know enough when it hurts.

5. Do recovery exercises
Even when your muscles are sore, believe it or not, you should actually still do exercise. But of course, what is meant here is very light exercise. Obviously, you’re not going to do the exercise that got you sore in the first place. Having recovery exercises will help with the blood flow around the affected muscles. If the muscles are kept tight and inactive, you might limit your range of motion for future exercises.

6. Sleep
You may not think of it enough, but sleep plays a crucial role in muscle development, recovery, and relief against muscle soreness. This is because most muscle repair mainly happens when our body shuts down. Aiming for 7-9 hours of sleep every night can help our body better restore bone and muscle tissues and promote our growth hormone.

11 Jan 2019