This weekend, don’t miss out on the ultimate celebration of women’s health and wellbeing at the inaugural Women’s Wellness Festival hosted by The Wellness Insider Asia in Singapore. Taking place from March 3-5 around the vibrant AIBI Maxwell, this event is the perfect way to kick off International Women’s Day (March 8) with a bang! Immerse yourself in a dynamic and empowering atmosphere that champions women of all ages, backgrounds, and lifestyles.
Here are 5 things that are not to be missed:
1. Check out the Wellness bazaar
The festival village features female-focused vendors, from clothing brands to beauty products, from food & beverage to professional services.
Our favourite is, without a doubt, the CoolHaus stall, where you can try their delicious animal-free dairy ice cream. Both their classic Chocolate & their new flavour, Oolong tea, are available, and it would be a shame to miss out.
2. Learn and enjoy specially curated wellness activities & workshops
Delve into over 16 exciting activities that will leave you feeling inspired and enlightened. On Saturday and Sunday, indulge in a wide array of sessions led by esteemed Singapore-based experts, including yoga, breathing classes, self-defence, nutrition, and more!
Note: Access to the Wellness Bazaar and informative talks are absolutely free, but some workshops & activities require tickets – More information here.
3. Attend women’s empowerment talks
As it is shaped to be a celebration of womanhood, several talks around women’s well being personal growth will be taking place – and most of them are free to attend.
Our top picks are:
“Overcoming stress & burnout” (Saturday)
“Connecting Fertility & female sexual wellness” (Sunday)
“Building female confidence in the corporate world” (Sunday)
4. Catch the fashion show
Celebrating every body shape, The Fashion and Beyond (FAB) fashion show will be without a doubt one of the highlights of the festival. The student stylists from Raffles Design Institute will showcase the latest trends and guide you on how to dress for your body type. From hourglass to apple, pear and beyond, this empowering show will give all women inspiration to feel confident and beautiful.
5.Register for the Femmes First event by Ridenjoy
One of the sponsors’ of this year event is Ridenjoy, the digital mobility platform that aims to turn cycling into a game. They are organising on May 20th the first female-focused cycling event in Singapore: FEMMES First – with 3 routes to choose from, the event catters to all fitness levels, and promises a fun day out with friends. Find out more at the festival or register online.
In recent years, and especially since the pandemic, the surge in the popularity of digital fitness apps and wearable fitness trackers has been hard to ignore. With features like workout tracking, goal setting, and gamification, these tools have made it easier than ever for people to monitor and improve their physical activity levels. But with so many options on the market, it can be difficult to know whether these apps are actually effective in promoting a healthy lifestyle. Let’s find out what are the benefits and risks of these apps, and if they do contribute to getting and maintaining a healthier lifestyle.
What are digital fitness apps and digital fitness challenges?
Digital fitness apps are applications usually designed for mobile that offer various tools and resources to help individuals track, monitor, and improve their physical health and fitness. These apps may include features such as step trackers, calorie counters, workout routines, nutrition guides, and gamification elements to make physical activity accessible, engaging and entertaining. Most allow users to set fitness goals, monitor their progress and connect with friends or a community for social support and accountability.
Some famous examples of consumer-oriented digital fitness apps include Strava or Pacer, but also more game-oriented apps, like Pokemon Go.
For companies looking at developing their own fitness trackers, some specialised app development agencies, like SG-based District Technologies, focus on creating branded fitness challenge apps for brand activation, employee engagement or charities.
It is also important to note that the segment is also looking at covering more than fitness, as the demand from consumers is shifting toward a more holistic vision of wellness & well-being.Meditation apps have also increasingly gained popularity, with audio tracks and daily reminders. Even more surprising, the new Pokemon Sleep app, where the user gets rewarded if they sleep and rest well every night, is a fascinating example of healthy behaviour gamification.
What are the benefits of Digital Fitness apps?
Promoting physical activity as part of a daily routine
Digital fitness apps can encourage individuals to become or stay physically active by setting goals, taking part in challenges, tracking progress, and promoting consistency with notifications and reminders. Most of these apps include step trackers or GPS-based features for users to monitor their daily activity levels and encourage them to meet their targets. They can also b linked to wearables (connected watches) for more accurate tracking.
Making fitness more accessible and convenient
Digital fitness apps are widely accessible and can be downloaded easily on mobile phones, making them convenient for users to access anywhere and anytime. These apps can be used as a complement to a fitness routine, or as a standalone – replacing an expensive gym membership or home equipment for some users.
Easy-to-read data to optimize progress tracking
These apps can help users track their progress and monitor their health and fitness goals. While some fitness trackers allow users to record and analyse their physical activity, some also offer to keep an eye on food intake, stress and sleep patterns, which provide valuable insights into users’ overall health and fitness.
Gamification to increase motivation
Many digital fitness apps use gamification elements, such as rewards and challenges, to motivate and engage users. These features create a sense of competition and achievement, which helps individuals stay committed to their fitness goals and maintain their physical activity levels over time.
Are digital fitness apps and challenges effective and transforming their users’ lifestyles?
Yes, there is evidence suggesting that using fitness trackers and fitness apps can help people be healthier. Many studies have shown that these tools can effectively promote physical activity and healthy behaviours. For example, a review of 28 studies published in the Journal of Medical Internet Research found that using fitness trackers was associated with increased physical activity and improved health outcomes, including weight loss and cardiovascular health. Another study published in the Journal of Medical Internet Research found that people who used a digital fitness app were more likely to engage in physical activity and had more significant improvements in their fitness levels compared to those who did not use the app. Additionally, a study published in the American Journal of Preventive Medicine found that people who used a smartphone app to track their physical activity and diet had better weight loss outcomes than those who did not.
That said, there are also some limitations and risks associated with digital fitness apps. The absence of fitness and health professionals involved fails to ensure that the participant is physically able to take part in virtual challenges, and some apps may not suit individuals with certain medical conditions or physical limitations.
Additionally, some programs may not provide reliable information and advice, leading to incorrect training (and therefore less or no result) or injury. Keep in mind that everyone can develop a fitness app; no credential is required. We would therefore highly recommend doing some research and selecting a reputable digital fitness app before use, especially if you fall under a population with specific health concerns.
Finally, a fitness challenge app should be an addition, but not a substitute for an overall healthy lifestyle, including a balanced diet, daily movement (8000 to 10000 steps a day) and regular physical activity.
Despite these limitations, we can’t deny the effectiveness of digital fitness apps in promoting healthy lifestyle habits. As technology advances, these fitness apps and digital challenges will likely become even more personalised, effective, and accessible, making them an even more valuable tool for promoting physical activity and healthy living.
Singapore is an incredible place to live and visit for sports lovers. The city-state is home to hundreds of gyms and training facilities – from big box gyms to niche boutique studios – but it doesn’t stop there! One of the best things about Singapore is the unbelievable number of parks & green spaces, that welcome brisk walkers and athletes alike. If you’re looking to add variety to your fitness routine, here are a few ways to make the most of Singapore’s parks and outdoor spaces.
Most of Singapore’s parks are easily accessible and open 24/7. Most parks have well-maintained paths and trails perfect for walking, jogging, or running. Many parks also have outdoor fitness equipment, such as stationary bikes, pull-up and dip bars, benches for abs exercises and monkey bars that you can use for free.
To make the most of these, make sure you go there with a training program, or join one of the bootcamps that regularly take place there. Other activities, like Zumba, Tai Chi or Yoga, are also available in various parks.
Some of the best training stations (also called fitness corners) are located in Fort Canning Park, along East Coast Park, and in Tiong Bahru Park. They can be hard to locate (and there is no exhaustive list of them as of now) – make sure you ask around if you find yourself in a new neighbourhood.
One of the fitness corners in East Coast Park
Another great way to incorporate Singapore’s parks into your fitness routine is by trying out a new outdoor activity. Many parks have sports facilities, such as basketball courts, tennis courts, and soccer fields, that you can use for free or a small fee. If you’re feeling adventurous, you can also rent a kayak at Stadium, or take a stand-up paddleboarding lesson at East Coast Park – plenty of outdoor activities await.
Finally, don’t forget to take some time to enjoy the beauty of Singapore’s parks. It is easy, when you live somewhere, to forget to look up and admire the surroundings. Most parks have beautiful gardens and natural areas where you can relax, and even meditate.
Of course, you can also take a leisurely stroll along the park’s paths, go birdwatching, or have a picnic – not every day needs to be a gym day!
In conclusion, Singapore’s parks and outdoor spaces offer endless opportunities for incorporating fitness into your daily routine. Whether you’re looking for a challenging workout, a fun outdoor activity, or a peaceful place to relax and unwind, Singapore’s parks have something for everyone. Now you know what you should do next weekend!
It’s hard not to notice – in recent years, so-called smart sports watches have become an essential accessory for athletes of all levels. When I got my very first Fitbit, 7 years ago, trackers were still fairly rare – now they are on the wrists of most seasoned athletes, and they are gaining popularity among a much broader population. Smartwatches are becoming much more discreet and lighter, less cumbersome – which suits the female audience, and more generally, all those who want to wear their watch continuously, and not just during sports sessions.
As a result, you are probably wondering, if you haven’t done so already, if you should invest in a connected sports watch, and how it would change your daily life. Let’s look at some very good reasons to get started – and some downsides to keep in mind too.
What are the key features of a connected sports watch, and how are they meant to support a healthier lifestyle?
Daily step tracking – this feature allows the user to monitor their daily activity levels and encourage them to move more – essential for maintaining a healthy weight (or losing weight) and reducing the risk of chronic diseases.
GPS tracking – this feature allows users to track their outdoor workouts, such as running and hiking, and monitor their distance, pace, and route, which can help them increase their fitness level and endurance.
Calorie tracking – most watches offer a daily calorie count (based on the user’s body composition, physical activity, step count, and heart rate), which can be very useful if the user wants to control their weight, although the measurements can sometimes be wildly inaccurate. Keep in mind though that there is no tool allowing the general public to know precisely how many calories they burn daily available as of now – but one can always track their food intake thanks to apps like MyFitnessPal.
Heart rate monitoring – this feature allows the user to keep an eye on their heart rate during exercise – it measures the effort being put in and allows the user to monitor their training zones and make sure they are not pushing too hard (or not enough). The heart rate on smartwatches can sometimes be inaccurate, but it generally gives a good estimate. For a more accurate measurement, you can get a heart rate monitor belt that connects to your watch.
Sleep monitoring – this feature allows users to monitor the duration and quality of their daily sleep – often underrated but one of the key pillars of good health, good recovery and reduced risks of chronic diseases.
Sharing features – most watches send the daily information to an app (either the brand’s app, like Garmin or Polar, or third-party apps like Strava) – which allows the user to share their progress with their loved ones (or strangers!) – a bit of social pressure (in a good way) to stay on track.
Should you get a connected sport watch?
Yes, to keep an eye on your activity – calories, steps, physical activity. Whether you are a beginner or experienced, having the ability to quantify your effort is important to make your new habits long-lasting.
Yes, if you want to improve your performance – having access to data is the only way to monitor your progress tangibly.in addition to GPS, most watches offer “training” modes, which can motivate beginners and help seasoned athletes get the extra “push”.
Yes, if you are willing to spend a bit of money for it – if the cheapest smartwatches cost around SGD 150, you should expect to pay about SGD 400-500 for a good mid-range model – which can discourage some people. However, you should see it as a long-term investment – most watches last for several years and require little to no repair cost during their lifespan.
No, if you are just not interested in moving more. Owning a fitness tracker will only get you that far – you need the initial motivation and the will to improve to see the real benefits.
No, if too much data makes you anxious. Not everyone enjoys knowing exactly how many steps they take daily, and some users might feel unnecessarily pressured by it. If that sounds like you, you could perhaps borrow a friend’s tracker for a day and try it out first.
In conclusion – A fitness tracker is an excellent accessory and can help you adopt a more active and healthy lifestyle. It is a fantastic addition to anyone’s fitness routine, provided that they use the data intelligently. Finally, the latest models of fitness trackers are not only providing sport-related data, but also focusing on holistic wellness (sleep, recovery, meditation, breathing etc.). A bit of help to make better choices every day never hurts.
If there are countless healthy food options in Singapore, we are always on the lookout for new concepts – This week, we test out the latest meal delivery service in town, Faba Food, and their plant-based recipes.Did they manage to combine flavours, vegan products and sustainability? It’s time to find out.
What is Faba? How does it work, and how is it different from its competitors?
Sean and Alex, two entrepreneurs with a strong background in food manufacturing and retail, had the goal to make food delivery more sustainable through better delivery practices and lower carbon footprint food. They created Faba in 2021, and aimed to combine sustainability with (in their own words): taste, nutrition, affordability, convenience and an ever-growing appetite for plant-based food. And based on our experience, they have done pretty well:
Taste – The team has experience with food, and it shows – the recipes are well crafted and much closer to comfort food than diet meals. It’s hearty; it’s filling; it’s flavourful.
Nutrition – Whilst most brands on the market focus on a specific diet or trend (keto, low calorie, low GI.. ), Faba food focuses more on offering balanced meals. Each meal contains around 500kcal and 20g of protein – but some recipes are richer in carbs and fats. They might not be the best option for weight loss strictly speaking, but they are balanced enough to fit a healthy and active lifestyle.
Affordability – with 6meal bundles priced at $88 ( slightly less than $15 a meal + a 10% discount if you sign up for more than a week), using Faba is cheaper than getting individual meals delivered from Grab or Food Panda. It is, however, slightly more expensive than some other meal subscription services, as most work with bigger bundles.
Convenience – Ordering from the website is a hassle-free process – one can either get the pre-made bundle made of all six recipes currently available or customise their order and choose the recipes they like the most. The food is prepared and frozen in their kitchen on the East of the island and delivered twice a week by dedicated Faba drivers. The meals arrive at your doorstep in a well-designed box – layered with insulation sheets, it can stay up to 8 hours outside without compromising the quality of its content.
Plant-based – Faba meals are 100% vegan (they contain no animal or animal-derived ingredients) – which is a first in Singapore. Interestingly, the brand doesn’t use processed meat substitutes or “fake meats” and instead chooses to emphasise naturally high-protein ingredients.
Lastly, sustainability is a big part of Faba’s promise and what we enjoyed the most about the service. Whilst many brands only use sustainability as a marketing point, Faba embedded this value into their concept. They focus on keeping a low carbon footprint, sourcing ingredients locally and eliminating meat & dairy. The delivery system only runs a couple of days a week, and each box contains six meals (vs one for the usual food delivery services) Lastly, it is worth noting that not only customers can recycle the boxes, but the insulation sheets inside are made with recycled clothes and can also be kept and reused.
But most importantly, is the food good?
We got a chance to try out all of the six options currently available – the team is working on adding more by the end of the summer, and we’d be curious to test these too.
Note: All meals are individual portions, 400g and around 500kcal each
Our favourite meal was probably the Smoky Chili Bowl. With great texture and flavours, It is also the lowest in calories and the highest in protein (24g/portion). The Chickpea and Eggplant tagine was also a winner – creative flavours and the perfect amount of spice.
smoky Chili bowl
The Maca Greens and Rigatoni Bolognese are on the more traditional side – but we particularly enjoyed the almond parm on the latest, and the new dimension it brings to a classic.
Rigatoni Bolognese
The Tofu Tikka Masala was incrediblyflavourful, but we would have loved more vegetables to make the most of the delicious sauce.
Finally, although very tasty, the Chipotle Burrito Bowl was too heavy on the carbs to our liking, but it is easy to imagine brunch lovers loving it.
Maca Greens
The ingredients’ freshness is remarkable, and all recipes were perfectly seasoned, which is rare for frozen meals. More than anything, we enjoyed the convenience of it – for a whole week, there was no need to cook after work – only take out one of the boxes from the freezer, pierce the film and put it straight into the microwave for 8 minutes.
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Last thoughts
Far from the old stereotypes around vegetarian food, Faba food is ideal for vegans & vegetarians and meat eaters who want to make small changes toward a more sustainable lifestyle. It might not be the best option if you are actively trying to lose weight, but if you are trying to make healthier choices (and save time) while still eating delicious food daily, Faba is resolutely worth a try.
After two years of being incredibly quiet, Singapore’s CBD is finally coming back to life – And if you are looking for a clean meal on your way to the office, it is time to visit The Whole Kitchen‘s newest outlet, as they now serve breakfast and lunch to gym-goers and businesspeople alike.
Let’s have a look and find out about the restaurant and their gluten-free menu.
The location, the place & the vibe
The Whole Kitchen Bakery Cafe is located in the CBD at the corner of Mccallum and Robinson Road – it is the brand’s second outlet, opened in late 2021, after a successful launch in Katong.
As expected, the place gets busy (yet not crowded) during lunchtime – but it is also open for breakfast and afternoon tea. The decor is bright and natural, and the staff is very welcoming—a breath of fresh air in the ever-busy CBD.
The indoor seating area is surprisingly spacious and doesn’t get as noisy as some other places – I can picture myself having coffee meetings and sharing lunch with colleagues there.
The food & drinks
The lunch menu offers a wide variety of 100% gluten-free sandwiches (fresh & toasted), salads, soups and other bakery goods. I had the Saigon sandwich with chicken, a side of the Clean Green Goddess, and tried the daily soup (pumpkin) and keto quiche. All of it was beautifully plated and incredibly flavourful.
The Tumeric bread brings the Saigon Chicken Sandwich to the next levelThe Pumkin Soup was perfect on a chilly and rainy dayKeto Quiche
The only downside: the portions are quite small – perfect for a quick lunch that won’t let you groggy in the afternoon, but you might want to consider adding one of their bakery items if you are starving.
I would also love for the menu to show the nutritional values of each item to make life easier for people tracking their macros.
What are the healthiest options on The Whole Kitchen’s menu?
If we are looking at the most balanced dishes, the winners are:
The Saigon Chicken/tofu Sandwich
The salmon & avocado charcoal roll
All salads with (with one of the protein add-ons)
What is not so healthy on the menu?
Because of the ingredients used to create compelling textures and flavours without gluten, some recipes can be pretty calorie-dense. This includes the keto bread, coconut cookies and most keto items, which need to be eaten in moderation if you are watching your intake.
From the breakfast menu, the only “guilty pleasure” is probably banana toastie – again, all-natural ingredients, but it combines fresh banana, the Whole Kitchen’s peanut butter and hazelnut cacao butter on gluten-free bread. Fantastic to recover from a strenuous workout, or share with your kids (they apparently love it) but not necessarily the lightest, calorie-wise.
The Whole Kitchen’s peanut butter and Hazelnut cacao butter spreads
Last thoughts
You don’t need to be a fitness buff or a nutrition junkie to enjoy the Whole Kitchen’s delicacies. There is something for everyone, and The Whole Kitchen CBD Bakery Cafe is a fantastic place to get an energizing breakfast or lunch. It feels so good to eat clean.
After more than 2 years of attending online events and watching Zoom recordings, we almost forgot how fantastic physical events were. The Fit Summit was back in Singapore this June with the 2022 World Health, Fitness and Wellness Festival. 3 days to discover new products and technologies, try out the latest food trends, learn from industry experts and discuss and share ideas with peers.
If we thoroughly enjoyed the event, seeing new faces and meeting up with old friends, we were also amazed by the new ideas emerging this year – the fitness industry is changing, and for the better.
Let’s take a look at 8 trends that will shape the fitness & wellness world in 2022-2023.
What are the new Fitness trends?
1. Data everywhere
For a few years already, wearable tracking devices have been a must-have when it comes to personal fitness, both for regular gym-goers and athletes. Fitbit, Garmin, Polar are all in the game to provide the user with as much data as possible in an easy-to-understand way, to help them optimize their training and share their results online.
Technology also takes it further in gyms and offers more precise ways to track your progress. InBody, one of the most famous body composition analyzer brands, keep perfecting their impedance meters, to provide evermore comprehensive analysis in reports that are easy to understand by anyone looking to know more about their own body.
Other companies, likeVisbody are going a step further, offering full 3D body scans – the perfect way to find out about imbalances and correct them at the gym. Users can then track their progress very closely – it is not always easy to spot the difference in the mirror, and precise reports come in handy.
2. Hyper-personalisation is key
For too long, Fitness and Nutrition were considered with a one-size-fits-all model. However, we now have the data needed to understand that not every individual needs to train or fuel the same way.
The optimum regime depends on a dozen factors, including body composition, age, gender, lifestyle and personal choices. The trainers can no longer apply methods that worked “for them”; they must focus on what works for each of their clients.
Some new technologies, including Shae.ai’s, are aiming to help their users better understand their specific needs, based on a series of questions & simple body analysis, to provide them with tailored recommendations, based on trusted medical studies. It’s all about what works for you, not for others.
3. Enjoyment should be at the centre of anyone’s training
“No pain, no gain” is a concept of the past – it is time to focus again on having fun and (actually) enjoying the workouts. Most of us don’t enjoy very intense workouts – and that’s ok!
A specific type of workout can be the best physiologically to get results, but if we are not enjoying it, we are much less likely to stick to it and get the promised results. Everyone should be looking for a physical activity they enjoy to work towards their goals without it being a chore.
We see a comeback of smaller group classes, Pilates and other “softer” disciplines, helped by new equipment ranges.
4. Post-pandemic changes are here to stay
Gyms had to adapt drastically during and after the covid epidemic to survive. To be successful, both big groups and boutique gyms have to focus on what the client wants – but also who the new client is.
Younger or much older, and generally less experienced, a new audience is now stepping into the gym and needs to be guided and educated.
The Gym Pod understood it perfectly – besides affordable and private spaces to workout, attracting youngsters and beginners, they also provide virtual guidance during the session. Customers can access pre-defined workouts directly on the connected mirror placed in each pod, and check out the correct form for weightlifting exercises if and as needed.
5. Technology is making home workouts actually efficient
During the successive lockdowns, we all tried to work out at home – and for some of us, it has been quite challenging, because of the lack of guidance. Elitefit.aiprovides a technology that tracks home workout enthusiasts’ form and makes sure they train with the perfect form. They are partnering with content creators and corporations to provide employees with home workouts, while tracking their posture using their laptop, tablet or phone’s camera to ensure each move is done correctly—a game-changer.
What about nutrition Trends?
6. Healthy food can’t be boring anymore – it’s all about natural ingredients and flavours
Say goodbye to bland “diet” foods – eating healthy should be a synonym for delicious and nutritious food instead.
The creations from the Clean Addictsachieve precisely that – a mix of intriguing new textures, great flavours and natural ingredients. In our opinion, their most incredible recipe is, to us at least, the Chocolate mochi muffins – available in 3 flavours (peanut butter, black sesame and double chocolate), and low in sugar and calories, they make a fantastic snack or dessert. Another of their best sellers? A healthy version of the traditional mooncake – the green tea flavoured one is to die for.
Mini mochi muffin – Chocolate from The Clean Addicts
Scoopz also presented a range of healthier ice cream– no added sugar, no dairy, only natural ingredients. You can expect a creamy texture and tons of flavours, without the usual sweet taste. There are a dozen of flavours to choose from, but our favourite would be Durian, green tea and banana walnut.
Green Tea and Chocolate icecream from Scoopz
7. Towards a more sustainable diet: plant-based food deserves its spot under the spotlight
5 years ago, vegans and vegetarians were arguably part of a minority. Things have radically changed, and a lot of people are willing now to take a step toward a plant-based diet – even if it only means switching to meat alternatives a few times a week.
It is possible though to go further, as we see more and more plant-based products emerging. More affordable (and less fancy) than meat alternatives or lab-grown meat – yet absolutely delicious when done right.
And as the founder of Faba Foodrightly said, a lot more people would be vegan if vegan food tasted better. That’s how they developed a range of frozen meals, packed and delivered in a more sustainable way than most other actors in the market. The company has created a series of tasty recipes, and lets customers order packs of 6 meals, that are delivered frozen and are perfect to simply reheat and enjoy after a long day at work.
The Whole Kitchen also presented a few samples from their Vegan collection: an abundance of bread, biscuits, brownies and granola that are every bit as good as their non-vegan counterparts.
8. Healthy food, the convenient way
Like Faba Food, many food companies have listened to their customers – most people are keen on eating healthy, or healthier at least, as long as it doesn’t take hours in the kitchen and tastes good. Ketomei, for example, specialises in weight loss and offers meals inspired by traditional Singaporean recipes and following the principle of the keto diet (high fat, moderate protein, no carb). It is an easy way to stay on track and shred a few kgs, without thinking twice about what you eat.
The same group is also behind FitFresh, which focuses more on healthy eating and muscle gain – and all you have to do is to choose, based on your goals, taste and macros.
Keto meals from Ketomei
Once more, Singapore proved that it is the best place to discover new trends, and a market with a growing appetite for all things fitness and health. We can’t wait to see what will come next!
Now that Singapore residents can travel (almost) freely again, we are all tempted to book trips around Asia or further.
If the primary objective remains to have fun and make the most of the trip, people currently on a weight loss or muscle gain journey can find it quite challenging to maintain their lifestyle while travelling.
Here are a few tips to keep in mind to stay on track during your trip – and come back even stronger.
1. Stay on the lookout for a way to train – and be ready to embrace the unexpected
Depending on where you go, it is not always easy to find exactly the type of gym or facilities you are used to. The bad news is, it is very likely that you will have to go with the flow and go to a traditional gym if you are into Crossfit, or rent a less-than-adequate bike if you are a cyclist. The good news is that it is an excellent way to discover new disciplines, try out new equipment, and maybe find a new hobby on the way. If your sport isn’t available where you are spending your time off, you will probably find other ways to exercise – pick up Muay Thai or diving, go hiking in the mountains, or visit the open-air gyms that are available in most warm countries. It is not about sticking 100% to your usual program – it is about enjoying your time away and still burning some calories or working out these muscles.
2. Stay active on a daily basis
For many of us, being on holiday pretty much means doing nothing. There’s nothing bad about it, but you might want to consider implementing at least 1 hour of physical activity (walking, hiking, cycling) every day. You have plenty of time on your hands, and dedicating 4% of your day to your health is a great thing to take care of your own body.
Staying active is all about small choices – take the stairs instead of the elevators, walk instead of hailing a cab (even if it is very cheap), rent a bike rather than a motorbike… It all adds up.
3. Keep your nutrition in mind – but don’t forget to enjoy local delicacies
Again, it’s not about making new changes to your diet or counting macros rigorously – that’s what daily life is for. But if you are trying to lose weight, try to avoid substantial excess calories when possible, by going for smaller portions and avoiding bread or sweets when you already feel full. Avoid as well to drink your calories – like in fancy coffee drinks, milkshakes, cocktails… Focus on what you really want to eat and drink, and avoid what’s unnecessary.
And of course, if you are trying to gain muscle or maintain your muscle mass, ensure you are getting enough protein, by having at least one source of protein (animal or plant-based) on your plate at each meal.
It is fairly easy to learn how to spot the healthier options in restaurants:
– Make sure your choice contains one source of protein – Meat, fish, eggs, tofu, tempeh, quinoa, mix of cereal & legumes, etc
– Go for steamed or boiled, instead of deep-fried. Stir-fried is better than deep-fried, but still more oily than the 2 first options. – Avoid heavy sauces (tomato-based sauces are the lightest) when possible, or ask for the sauce on the side, so you can control the portions.
Finally, keep in mind that you can ask for less sugar, no MSG, or extra meat or tofu in most restaurants.
When most people think of water aerobics, what comes to their mind isn’t really appealing – in Europe, it’s mostly seen as an old people’s thing, and over here, it’s barely “a thing” at all. Well, it wasn’t a thing, but in 2012, Ripple Club (called Aquaspin) was born – and they intend to make aqua-biking cool again, one pool at the time. Curious about water aerobics & aqua biking? Here is everything you need to know about The Ripple Club’s classes and some answers to the questions you might have in mind.
First, what is The Ripple Club’s concept?
The Ripple Club is all about low-impact, quality fitness training – always in a pool and with a bike. The idea is quite simple: using the resistance brought by the water to get a good workout, with low impact on the joints. They have created 4 different types of classes, to cater to every need.
RIpple Signature: HIIT class, activating every muscle of your body – ideal for busy people looking for a complete workout
Ripple Endure: focused on Endurance, Endure is mostly about cardio & leg endurance – you spin non stop for 40min, and work in alternating sprint & slower paces.
Ripple Power: a circuit-style workout, during which you spend half of your time on the bike and the other half at different stations, using accessories and free weights (everything being waterproof, of course.)
Ripple Balance: inspired by yoga, this is the most gentle class – expect stretches and breathing techniques, followed by core & balance work. All sessions end with a 5min guided meditation.
They now operate in 6 different locations in Singapore, in hotels & country clubs. Note: they also have studios in Dubai, Australia & will open a new one in Kuala Lumpur in April.
Class review: Ripple Endure
For this review, I took part in an Ripple Endure class, led by Edwin, at Swissotel Merchant court.
What happens during an Ripple Endure session?
First, you need to set up your bike – the instructor helps first-timers find the right height and teach the basic moves before the class starts. The first 5 minutes are dedicated to warming up with gentle moves and turning your focus to the class. The following 30min is a continuous effort, with a 2min water break. Arms & shoulders get involved occasionally, but Endure is focusing on leg work and endurance. The instructor guides you through the session and details each movement, makes sure you follow the music rhythm and push yourself when you should. The last 5 minutes are about cooling down & stretching a bit.
What did I think of it?
Overall, really enjoyed it – I was tired after a long day and the instructor managed to share some of his energy with the group, which was much appreciated. It’s quite different from my usual training routine (mostly weights & calisthenics, with some long trail runs here and there) – and it was nice and weird to feel my quads burning because of the effort’s length. I injured one of my knees last year during a race, and I had to stick to indoor cycling for a while to ease the recovery process – I feel like aqua biking & especially this kind of session would have helped me a lot to maintain some muscle mass in my legs, as well as bringing something fresh & different to my program. I’d like to try the other classes, and see if I can get maybe a bit more challenge.
Having fun after the class
Can anyone join an Ripple Club class? Who is it for?
Anyone can attend Ripple Club classes – you don’t need to be fit to get started. For now, most attendees are ladies, but some male triathletes start to get into it too.
You don’t need to know how to swim to take part in the classes – as they take place in the shallow areas of the pool. The coaching team is actually used to working with people suffering from aquaphobia on overcoming their fear. So even if water isn’t your thing for now, it might be a good occasion to give it a try.
Now, to answer the question “is it for me?” :
You’ll probably enjoy it a lot if:
you are getting back to exercise after a break and are looking for something fun and new to try
you want to train in a familial, welcoming environment, within a small group
you want to get toned – the pressure applied by the water on your body has a “massage” effect and helps decrease the cellulitis effect & increase the blood flow
You are recovering from an injury and need a low-impact activity that will still get your heart pumping
you are expecting a baby or have just given birth and are looking for an adequate activity to stay fit
It might not be your thing if:
You are looking for a really calm & relaxing activity (although Ripple Balance could be a good option for you)
*On aqua-biking & rehab:
As mentioned earlier, aqua-biking is a low-impact discipline, and it is a very nice way to get back to exercise after an injury. Alicia Antonuccio, one of the founders, holds also personal training sessions, where she helps individuals (often coming through a referral from their physio) get back on track. Interestingly, she knows exactly what she is talking about: she was diagnosed with a patellofemoral syndrome in her late teenage years, which kept her away from sports for a while. She then discovered aqua-biking and fell in love with it, as it allowed her to get back to training. She’s now willing to expand her discipline, and is a wonderful personal trainer.
Curious? Get more information, book discovery sessions & or take a look at schedule on their website: https://www.aquaspin.sg/
Review: AquaSpin Classes (Aquabiking)
Price range: $$
Who is it for? Anyone looking for a low impact workout, athletes in rehab
Looking for a cute date night idea? With all restaurants being closed for now, it might be hard to get creative. But don’t fret! There’s always a way to turn any evening into a romantic night out (or in)!
All you need is a date night bundle from one of our favourite restaurants and a nice spot; so stay at home and light some candles, if you feel more adventurous, set up a tent in your living room, or why not go to the beach or your nearest park and get a step closer to nature.
Not only is it usually cheaper than dining in, but the best part is that you don’t even have to decide on the menu (and potentially get into a fight about starters or mains).
All these places have conceived and deliver awesome bundles for 2pax, perfect for sharing with your better half – but you can also decide to surprise your best friend (or someone from your family). Most of them also have bundles for bigger groups (4-5pax) that you can share with your entire household as well.
1. The Masses
If you are not familiar with The Masses’ food just yet, think Franco-Asian cuisine with a (very) creative twist. Every dish is carefully crafted & well-thought through. They’ve just released their new menu, and it’s the perfect time to try it out.
Their 2pax bundle ($64,90) allows you to choose from some of their classics and a few new additions – Make sure you get the C&C&C&C Pasta and/or the duck confit, they are incredible.
Located on Keong Saik Road, Restaurant Beurre is known for their modern European & Asian fusion cuisine. Most of their famous small plates are available online, but they have also put together the Beurre Signature Bundle with a delicious selection of starters, main & dessert.
Looking for something more casual? They have burgers sets (sorry, beurre-ger sets) and pasta bowl sets for 2pax as well.
Looking for new flavours? Get the Canchita bundle for 2 ($68) and take a trip to Peru.
The ceviche is refreshing, while the arroz (fried rice) is hearty and filling. You can expect both your heart & your stomach to be full by the end of the meal – but make sure you save some room for dessert!
You might not have heard of Miss Vanda yet, but you probably know LG Han’s Labyrinth already. The Michelin-star restaurant is now serving reimagined Singaporean classics under a new brand, exclusively available for delivery. Expect casual Singaporean food, paired with high-quality ingredients and creative combinations of flavours. Their Set Menu ($108) changes every week, and it’s the perfect occasion to try some of the fascinating (and delicious) dishes on their menu.
Located on Dempsey Hill, Siri House serves modern Asian food – and their delivery options aim to bring the warmth and welcoming atmosphere from their physical space to the comfort of your home.
Weeknight in? Get the “Dining for 2″ bundle ($58), which includes 2 starters, 1 main & 1 dessert. Something more special? The “Netflix & Fill” ($128) bundle is waiting for you, with 6 dishes and a bottled cocktail.
