Maintaining your Exercise During the Holidays

Chinese New Year is the time to visit relatives and have reunion dinners, catch up on some rest at home, and most importantly – snack on some chinese new year goodies!

It is no secret that these addictive snacks are high in sugar and calories, and more often than not we see the numbers on the scale increasing throughout the holiday period.

It can be demoralising, seeing your hard work be so quickly undone. So here are some tips to not only help you get back in shape, but also how you can bounce back both physically and mentally!

Track your nutrition

You don’t have to forgo the goodies if you don’t want to, but it is important to know what goes into your body.

While it can be an obsessive habit if you are not careful, keeping track of the amount of macronutrients during this period if important to know how much you are consuming and how long it may take for you to lose it again, such that you don’t face disappointment if you feel as though you are not making any progress.

For example, did you know the hotpot staple ring roll is a 100kcal per roll? That’s about 10min of jogging to burn off!

When we better understand what goes into our bodies, we can better manage and even control ourselves while still being able to enjoy the holidays!

Continue your exercise routine

The holidays aren’t the time to stop exercising, in fact, it should give you even more time and opportunity to do so! Sticking to your routine is important, because once broken, can be significantly more difficult to come back,

Additionally, if you have been consistent with your workout routine, you can even choose to supplement it with morning walks with your family and friends, or even a trip to your home or community centre gym for a light session.

The holidays is a good time to bond with your loved ones not just through gatherings and parties, but through exercise as well!

Change your mindset

We associate holidays with rest. Rest from work, from other responsibilities and catch up on much needed sleep. But falling too deep into this mindset can cause us to crash. Having too much sleep, or doing nothing all day can actually make us feel even more tired than when we are running on our 100%. Research has shown that a significant change in typical sleep patterns can disrupt the body’s rhythm and increase daytime fatigue.

While yes, exercise is tiring, ironically it helps us feel more awake and refreshed for the day. Exercise increases our endorphin levels, which are hormones that contribute to a boost in your mood. Not only that, but exercise can help to improve your sleep, which leads to better recovery and rest.

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With all this being said, there is nothing wrong with enjoying the CNY goodies during this period. However, it is important to know that there are always things you can do to balance your lifestyle. After all, a balanced lifestyle is a healthy one!

At Active Zone, we help our clients achieve the very best version of themselves, no matter which time of the year it is, or what background you come from.

To know more about us, check out our group classes or contact us directly using our details below!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

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New year new me?

It is the time when we will all start seeing posts with the captions “new year new me” and the long lists of new years resolutions flooding your timelines.

“I want to lose weight” or “I want to be more disciplined” or “I aim to be more fit this year”.

While it is definitely good practice to set these goals for yourself, how many of them do we really meet?

Thankfully, you don’t have to do it all alone, because we are here to help you!

Personal Training

One way that you can keep up with your new year’s resolutions is to engage in personal training!

What better way for you to meet your fitness goals than with a personal trainer to help you?

Personalisation

Personal training has tons of benefits, such as having a professional guide you in exactly what kind of exercise you need in order to achieve your fitness goals.

There are lots of different kinds – such as aerobic, anaerobic, strength, endurance, plyometrics or a mixture of all!

Your personal trainer can give you programs that are specific to your fitness and your goals that not only save you some time, but make them all the more effective!

Accountability

Having a personal trainer can keep you accountable to the goals that you set yourself.

When it starts to get busy at work and commitments start to pile up, it can be very easy to decide to cut back on the exercise that you need.

Having a personal trainer can help to keep you on track and encourage you to manage your time such that you are able to stick to the plan that you made at the beginning of the year.

Active Zone

We are a female-only gym that offers a wide rage of different classes ranging from kickboxing to strength training.

Here at Active Zone, we are here to help you with your fitness needs and goals, whether it is through personal training or group classes.

Want to know more about it? Feel free to contact us and check out our social media pages for more details!

We wish you a fruitful year ahead and look forward to seeing you in the new year!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

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The Benefits of Circuit Training

Circuit training is one of the most common types of training methods because it is efficient, time saving and extremely versatile to plan according to the main goal of the session.

It consists of many different stations of exercises and equipment, and after a few sets of one, you will move on to the next one.

So what are the other benefits of circuit training that make it such a popular workout method?

Boosts Metabolism

Your body will be able to burn fat more, and at a faster rate post exercise. In fact, studies have shown that your body can continue to burn calories for up to 48 hours post workout! Additionally, by clocking in a simple 20 minute Circuit Training workout, your body is able to burn more calories compared to running for the same duration listed above. Talk about efficiency!

Circuit training also promotes muscle growth, which boosts your body composition and increases your metabolic rate

Builds Muscular Endurance

Resistance based exercises such as exercises with kettle bells, gym machines, dumbbells, medicine balls and barbells help in building muscular strength AND endurance at the same time. Due to the repetitive nature of Circuit Training exercises, your muscles will be made to work for a longer period of time, which conditions your body better as well, thereby increasing your muscular stamina.

As you progress, you can slowly increase the intensity by increasing the weights that you use!

Versatility

Last but not least, Circuit Training Exercises can help to speed up your weight loss journey. The longer and more intense the circuit, the more energy you expend, which burns the carbs and fats stored in your body. If you are feeling particularly tired that day, you can choose to go lighter or fewer reps. Because of the versatility, you can easily accommodate the level of workout you need in a single circuit training session to suit your fitness level and your personal needs.

So, if you’re someone looking for a good and varied workout all in one, why not consider trying out our Active Circuit Training System group class!

Come sign up by contacting us via the details listed down below!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

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Prevent Injuries with Kickboxing!

Injury prevention is a simple concept, and in all injury prevention research, the most common and practical method is to strengthen our body structures.

What does that mean?

Injuries can come in all kinds of forms, whether it be a fracture, ligament strain, sprain, tears, tendon ruptures and many more. This normally occurs from some type of physical trauma like a fall from losing balance, an unnatural twisting of a limb, or just chronic pain from typing away at the desk for too long.

With that said, how can kickboxing help?

Strengthen Bones

Kickboxing is considered a high impact sport, which means that force is applied to your limbs when you punch or kick something.

This force is good because it encourages our bones to repair itself from the minute damage caused by this impact, and become even stronger than before.

Having stronger bones can reduce the chances of a bone injury when we accidentally knock against something or fall down.

Having a greater bone density also protects us from degenerative bone diseases such as osteoporosis and osteopenia which generally affects more women than men.

Coordination and Reflexes

Kickboxing also trains your motor skills and reflexes which improves our reaction time and teaches our body to protect itself better when we lose balance or accidentally get bumped by someone else. For example, when the train jerks, we can react quickly to steady ourselves such that we do not fall over.

In addition, kickboxing trains your core and back muscles which aid in stability and balance, which further prevents the need to catch ourselves to begin with.

Having good motor skills is great for carrying out daily tasks such as carrying groceries or moving furniture around the house without straining our bodies and injuring ourselves.

Join us at Active Zone!

Here at Active Zone, our flag ship Active Kickboxing Fitness class is just what you are looking for!

We aim to use kickboxing to improve not just your fitness, but your everyday health and wellbeing.

Interested in trying it out? Feel free to reach out to us using our contact details below. We hope to hear from you!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

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Walking vs Running – Which is Better?

Walking and running has it’s own pros and cons. Both are good forms of exercise that are beneficial to anyone. However, it is important to consider what your own personal goals are, and your own individual circumstances.

Burning Fat vs Burning Carbohydrate

If your aim is to burn fat, walking is actually better! Walking uses fat as it’s natural energy source, while running burns your carbohydrate stores for energy instead. However, it is important to note that running does burn more calories overall, due to it being a more demanding movement, and may be greater at overall weight loss. That being said, walking can achieve the same, if not greater weight loss effect if done for a longer period of time and consistently.

Cardiovascular Fitness

If your aim is to improve your cardiorespiratory fitness and endurance, then running may be the better option of you. The way we improve our cardiorespiratory system is to push it. As running is a more demanding exercise, our muscles demand more oxygenated blood to be delivered and thus requires the heart to work harder to pump the blood in order to sustain the movement.

If you’re training for a competitive sports event, or maybe a marathon run, then running is definitely something you should do. However, if you just aim to maintain your cardiorespiratory fitness, or are just starting out in your fitness journey, brisk walking is a good way to slowly improve or maintain your fitness without accidentally pushing too hard.

Strengthen Joints

To strengthen our joints, they need impact and resistance. When we run, both are legs are off the ground, so when we land, there is greater impact and force on our ankles and knees. As a result, it helps to strengthen our bones and joints.

However, too much is never good. Overexerting and running for too long periods can cause injuries to the bone and joints, and cause stress fractures such as shin splints or degeneration. As such, those with weaker joints can do walking which has minimal impact and still reap the benefits.

Time

For those with tight and packed schedules, running may be the better option for you. We can typically complete a few kilometers in 30 minutes when we run, which may take walking a few hours. However, those with more time to spare, or if you plan to exercise during the weekends, walking is a good and safe alternative. Walking can even double up as a bonding activity with friends and family, and explore a new area.

So, the final verdict is… it depends on you!

We each have our own individual needs and circumstances that we must know and understand what type of exercise would suit us.

We hope that this has given you a better understanding of what type of exercise you should do for yourself! If you’d like to chat with us, feel free to contact us using our details below:

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Personal Training vs Group Class

There are so many choices out there right now, ranging from open gym memberships, all different types of group fitness classes such as HIIT, conditioning, functional circuit training, and even personal training.

It’s important to know what you should consider when deciding one what type of classes to go for – because once it’s paid for, it’d be a waste to not use it.

Here at Active Zone, we offer both group classes and personal training. To help you decide, here are some things that you should consider when deciding which type of classes you prefer and is better suited to your schedule!

1. Time Availability

If you’re always working late or the nature of your job takes you away from home during “after work hours”, personal training may be a better option for you.

Personal training is more flexible, and depends on both your and your trainer’s schedule. If lunch time is the only time you are available, it can be arranged!

Group classes on the other hand have to accommodate your classmates as well, who may have more regular working hours. But if you have similar hours, then group classes may be great for you as well.

2. Adding Variety

You can have a lot more variety in your training or exercise programs when you engage in personal training.

For personal training, you are not confined to what is planned for that day or the nature of the group class, you can choose to do strength training, kickboxing or even a hybrid if that is what you are looking for!

Adding variety to your workouts is easy when you can communicate directly with your personal trainer, who can personally recommend you the best workout to suit your needs.

However, if you are content with the same type of classes every week just to get your weekly exercise fix, then group classes may be for you!

3. Personal Training Goals

Having a personal trainer can help you personally keep track of your progress so that you don’t have to.

Personal trainers are there to provide an individualised plan for you in order to achieve your goals at a quicker and more effective pace. As professionals, they can be very specific in what kind of training is perfect for you!While it is more expensive, we can assure you that it is definitely worth it.

If you think personal training is for you, you’re in luck because Active Zone has got it! Active Zone offers both kickboxing and gym personal training that is open to all women at any fitness level. If not, then we also have a variety of group classes that are bound to suit what you are looking for.

Get in touch with us today to learn more about what we do!

Name:    Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook

Is Kickboxing Safe for Kids?

You may already have a preconceived notion about kickboxing – it could be that you believe it is dangerous, unsuitable for kids, and is a “violent” sport.

Well, we are here to tell you that that is most definitely untrue!

Kickboxing is safe for kids, and to address your concerns, we’ll debunk some myths about kickboxing.

Kickboxing is dangerous

Any contact sport has a degree of risk that comes with it, even with more “typical” sports such as basketball and rugby. While kickboxing is a striking sport, we also instil other principles such as focus, discipline, manners, respect, leadership and self control.

Kickboxing teaches when to control power, focus on technique, and safety is always the number 1 priority.

Our kickboxing instructors are professional and know exactly how to guide your child to perform the moves with minimal risk for injury.

Kickboxing is only for those who want to fight

This statement simply isn’t true!

Kickboxing is for everyone, even for the most shy kids of all. Kickboxing can help one to grow confidence in themselves, and is for anyone who simply has an interest.

Kickboxing is also commonly used for fitness, where adults and even seniors can engage in to lose weight while having fun, and improve their overall health.

For kids with too much energy, it can be a great way for them to use it!

Kickboxing is too difficult

As with learning any new skill, it is not strange to see kids and even adults struggle with the initial learning curve. But that is simply what it is – a curve!

Once your kid starts to get the hang of it, it becomes much easier to perform the different movements and even learn to put them together into combinations.

It is also a great way for your kid to develop good coordination skills that enable us to do daily tasks such as walking!

Learning new skills at a young age can greatly influence their physical development into their teenage years, all that while having fun!

Kickboxing makes kids violent

Punching and kicking (which is the essence of kickboxing) without context can be viewed as violence, so why should you make your kids practice it?

While it is a valid concern, kickboxing can actually teach kids to channel their energy into a more positive and productive way. Without a valid outlet, it can lead to them acting out in other ways and eventually cause an issue if not handled well.

Individuals in combat sports are not typically aggressors, as they are taught to be disciplined in the way they use their techniques, and are confident in their skills. To have that taught at a young age can be greatly beneficial!

Kids Kickboxing Camp

If you think your child might be interested to try it out, Active Zone is hosting a Kid’s Kickboxing Camp this 21 and 22 December 2022. Experience kickboxing in a safe and fun environment!

For more information, feel free to contact us using our details below!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Understanding METCON

Are you familiar with our METCON classes?

METCON stands for metabolic conditioning, which is basically training to raise your metabolism through a certain type of exercise.

Raising our metabolism has many benefits, such as: having more energy, aiding in weight loss and maintenance, and burning more calories at rest.

How does it work?

METCON involves high intensity exercises in short intervals, which engages the phosphocreatine and the anaerobic energy systems (short bursts of energy) and trains it to be more efficient in delivering energy to the muscles. The aim of METCON is to elevate the body’s Basal Metabolic Rate (BMR) and maintain it for up to 48 hours after your workout to continue burning calories even when you are not exercising.

Benefits of METCON

METCON is a quick but effective workout that can be completed from 30-45minutes. This is perfect for the average working woman who may not have much time in their busy schedule.

METCON has been proven to have great fat burning benefits, and even promotes some muscle building which can further improve your metabolic rate and thus burn off more calories.

Because of the faster-paced workout, we can guarantee that METCON will be a rewarding and interesting workout to conquer, and you will definitely not get bored!

Sound interesting? Check out our METCON group classes and drop us a message via the details listed down below!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

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You Need to Stretch!

Stretching may seem like a boring extra step to your already tight schedule, and more often than not we choose to skip out on it and jump straight into exercise.

You may be thinking, how much good can it really do to your daily health?

The answer is – a lot!

Why Stretching is IMPORTANT

Particularly in our hips and in our shoulders, being hunched over a computer and sitting for hours at a desk can really tighten up our muscles, and make it difficult and even painful to walk and move sometimes.

Stretching can help to keep your muscles flexible, strong and healthy as we need that flexibility to maintain a range of motion in out joints to carry out daily activities. Having tight muscles puts us at greater risk for joint pains, strains and even muscle damage if we move too fast too quickly.

Additionally, when we stretch, it improves the blood flow to our muscles and overall better blood circulation. Greater circulation improves recovery, enhanced removal of waste products and helps to keep your organs healthy.

Loosening your muscles can also help to relieve pain caused from the tightness. Try it out right now! Instant relief can turn into permanent pain-free days!

How to Stretch

There are 2 types of stretching that you can put into your exercise routine.

First, before exercise or even starting our day, we can engage in dynamic stretching. Dynamic stretching is stretching while in movement. Examples are arm swings, leg swings, hip circles and more! Dynamic stretching is great for warming up to prepare the muscles and joints for the exercise ahead!

Second, we have static stretches. which as the name suggests, is stretching without movement. That includes tricep stretch, quadriceps stretch, hip flexor stretch et cetera. Static stretches are great for post-exercise recovery to ensure that your muscle don’t tighten up for maximal recovery!

At Active Zone, we always start our classes with a proper warm up using dynamic stretches before diving right into it. After class, we ensure a section of static stretching to end off. Your wellbeing is our top priority! If you would like more information on our classes, follow our social media pages or contact us using our contact details below!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

I’m exercising but not losing weight. Help!

Weight loss is a common term thrown around in the fitness industry, and even in our personal exercise goals.

We associate weight loss with being slimmer, fitter and a by-product of our exercise routines. When we really stick to it, we expect to see the numbers on the scale to change, sometimes a little too drastically.

While it is true that exercise does help us lose weight, it is important to also consider what exactly constitutes that weight loss.

Understanding Body Composition

Our body composition is made up of a percentage of body fat, muscle, bone and water. Body fat percentage is typically the one that we aim to lose, which gives us the slimmer and leaner appearance.

Types of Weight Loss

Water weight loss is basically the weight of water from your body being lost through sweat during exercise. If the water is not sufficiently replenished, it may seem that you lost a decent amount of weight just from the exercise, but the truth is that it is only water.

Another type of weight loss is muscle and bone density loss. This is typically found in older adults that do not engage in much resistance training, and whatever is not used eventually will waste away. This type of weight loss is dangerous, as it makes one more susceptible to bone injuries and degeneration.

Body fat loss is when we are running on an energy deficit, meaning that energy expenditure is higher than the energy taken in such as food. Because we expend more energy, we use our fat stores for energy and burn it off.

Negligible Weight Loss

Now you may be thinking, I’ve been exercising but I’m not losing any weight. Why is that so?

The truth is that while you may be losing body fat, you are gaining weight in muscle mass and bone density. This potentially evens out and makes it seem as though you are not getting any thinner.

But the fact is that you are indeed becoming fitter and healthier!

If you think gaining muscle is an issue, think again because having a larger % of muscle actually raises your metabolism – which means you burn even more calories at rest.

This lack of weight loss, especially in the short run is actually a good thing and shows that your progress is a healthy one.

Healthy and Unhealthy Weight Loss

So what does an unhealthy weight loss journey look like?

As an energy deficit approach seems like the most promising, it can be unhealthy if done at the extreme. We need energy to function daily, and that energy comes in the form of the food that we eat. With excessive energy expenditure and not enough energy intake consistently, our bodies may choose to shut down, and be unable to function.

As such, we must know that our weight loss journey, actually shouldn’t necessarily be a “weight loss” journey. Looking at our body composition is a much more accurate representation of our health, and is what we should aim to attain rather than just the numbers on the scale which may not be entirely accurate.

If you would like to engage in some strength training to improve your body composition, check out our Active Circuit Training System (ACTS) class below!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page