NutriFit

Why count your calories now? Because new year is rolling around soon and before you know it, you've blown the chance to start the year right. If chicken was part of the family feast you had over the Christmas weekend, and it should, then you'll likely have taken 248 calories per serving. It is estimated at 25% fat (especially if fried) and 75% protein. So bulking up during these feasts are a good time to start. The excess protein from ham, turkey and sausages are essential amino acids for muscle growth when you exercise. Protein and carbohydrates combined, like chicken potato pie and Chinese-style meat buns and fish & chips, are a common combo in Singaporean menus. It can provide upwards of 220 calories per serving, which is 1 fist size. And dishes don't come in small fist sizes, right? The less carbs the better, so your body won't have to store the excess carbs as fats instead. Nonetheless, the ever-present cookies and delicacies of the season are alway...

The new year is a great time to look back at the old year and thank God for how far you've come. As you evaluate, look forward to the new year ahead with hope and anticipation that it will be better as you better yourself. "There's no elevator to success. You have to take the stairs." - Zig Ziglar Physically as you aim to be healthier, fitter and with improved energy, look to take care of your diet by counting calories. The more you're aware of your quality of food, the more you'll notice your body changing for good. (Go vegan!) Also, insert up to 3 workouts into your weekly schedule, especially if you lead a generally sedentary lifestyle. Emotionally and socially , it is important to make time for what relaxes and recharges you. Find an activity that makes you happier or more uplifted; for ladies it might be a social gathering or karaoke and men could use a visit to the beach or golf course with buddies. Spiritually be with God and in tune with t...

Protein is a necessary macronutrient of the body, and should comprise 20-35% of your daily diet. It is needed in muscle function by providing essential amino acids to be used in the body. You can get this either via animal-based protein, that is fish or chicken (red meat is harder to digest and should be eaten sparingly); or via plant-based protein. Plants or fungi can provide incomplete amino acids but a variety of it through the day forms a complete nutrient intake. Take in moderation though. To calculate, ladies should have about 0.8g per kg of body weight while men can take 1g per kg of body weight and athletes a bit more at 1.2g. Example, a 55kg woman can take 45g of protein; a 55kg man can take 55g then. Start today with a good amount of proteins in your food, cutting down carbs so you don't pack on the pounds. But you're having a substantial amount of protein and seem to be having health issues or are not gaining muscle mass, you're in need of a body compos...

Call it what you want, weight loss challenge, health bootcamp, nutrition plan... we're here to bring your body back into shape and have its engine performing optimally. It's a whole meal package provided with a personalised meal plan for 10 days. Body evaluation coupled with the right nutrition and daily health explanations, nothing says wellness coaching better than this. Promo at $80 ends this month! Usual price will be $100. End the year having accomplished your new year's resolution to shape up and be healthier. Contact Kylie 83589451 for more info - Contact Us .

Whether going vegetarian or vegan, if you've tried eating just greens for a day, you would know the difficulties of sticking with your diet. Salad stops are not as easily available too, and even if they are, the price is going to make your head spin. Anyhow, these are but small inconveniences compared to the health benefits and wholesome diet of fresh produce. A little hassle can be afforded by a disciplined and nutritionally-sound lifestyle, since it is your body and your family that reap the benefits. Here, let's cover on protein as a macronutrient for your body's essential functions. How Much Protein Protein makes up about 30% of your daily diet... or at least it should. To calculate how much is enough for you, the body needs 0.8g of protein per kg of your body weight daily. And if you have a rather active lifestyle (akin to moderate/intense exercise 2-3 times a week), your body requires 1g per kg of body weight. Where To Get Protein Plant based protein li...

Well the KISS acronym can go 2 ways: 1) Keep It Short and Simple or just 2) Keep It Simple, Stupid! Let's face it, we live in an already complicated world. The last thing anyone wants is another to-do list for an extravagant life-long goal. Work is constantly piling up, the house will always need maintenance, the kids need to go for sports training or remedial, and the in-laws demand your appearance. Life calls for you to juggle your professional and familial relationships and manage everyone's expectations. But look at it this way, you can go through life and its motions and forget to live. Sure you push all the right buttons and get things done, but is that what you want or is that what others want of you? You can climb the ladders of success and be so good at it for so long that you forget why you began climbing in the first place. Why do you do what you do? And is that the same motivating factor that you started with? To simplify life, and before you renew ...

Courtesy of Herbalife24, this is a sports drinks at its finest. Protein depletion occurs during exercise and immediately repairs cells once workouts are done, so what you feed your body in the next 15 to 30 minutes determines what's going into the repair process. If you're an athlete or are working out at high intensive levels at least 30 minutes a week, be good to your body. Please get a sports drink that supports your health and recovers at a reasonable rate instead of hurting for the next few days. Do contact me if you'd like to get your hands on some.

Need some inspiration on what to prepare for the dinner table? Need to be sure that what you're cooking is ideal for your family and yourself? Be safe with these sound nutritional advice. You are what you eat, so eat healthy and eat heart. Contact me for more information on healthy dieting!

For the foodie and even the lazy mum in the mornings, these are really simple to make nutrition milk shakes. Kickstart the day with a blended breakfast that's got all the essential nutrients your body needs. Contact me for more info on getting started with this healthy shake!

There's no way to live unless it's an healthy active lifestyle. Here are some awesome workout videos anyone can follow, for the home or gym. If you're looking for a group of people who are committed to weekly exercises, check in on the Fit Club that is happening at JCube every Tuesday 7.30-9pm! Contact me so we know to expect you.

Setting smart goals is tantamount to achieving your personal objectives in life. Not that the goals are smart or clever-sounding, but they make your direction clearer. So you can use this method in any aspect of your life - job prospects, academic achievements, family growth, ideal physique or skills development. Let's be S.M.A.R.T about what we want to do here: SPECIFIC Make sure your goal is not generalised but personalised. It is your goal, not goals or expectations set by others. (My goal is to...) MEASURABLE Can you put a number or quantity to your goal? This lets you keep track of the direction you're headed, if you're going about the right way or the opposite of it. (Loss 5kg or complete 5 major projects or volunteer at 2 charities or clean the house 2 times) ATTAINABLE Ok, this is the part where we relook the number you've set for yourself. Is it a target within your reach that can be easily done within a reasonable time-frame (refer to Timely)...

Life is subjective, and how each person aims to live to reach her own goals and purpose is up to her individual motivation. And how you pursue your own goals is important too. You can have your WHY - your personal goal in life and your ultimate achievements - but do you have the HOW? A manager once told me that the means justifies the end. The process at which you get through to reach your personal or company goal has to be the most effective and time-efficient method, even if it includes upsetting others or missing lunch to get it done. There's some truth to this statement when it comes to work, but at what expense? Those of others and your own welfare? When this statement wears you and others down, its not something that will sustain you in the long-run. (I missed many meals as a result.) So the process at which you aim to achieve your goals is not and should not be short-cut. In work or diet or exercise, there is no short-cut to success. And success is a ladder, not a...