Lifting Fundamentals with the FITFAB 4s.

Posted by Rizal Eunos on Monday, December 14, 2015

10 Tummy Tightening Food

I was browsing about and found this website online great for all moms! Most moms all have that same big fat problem, T.U.M.M.Y. Getting back into that prenatal state can be a challenge to many moms. 

Here's what I found on skinnymom.com 

FOOD : WEIGHT LOSS

10 Tummy-Tightening Foods

by Tonya Willard "BN Shape Mom" | November 7, 2015

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We’ve all heard it: Abs are made in the kitchen. And it couldn’t be more true! Below are a few foods with fat-burning properties to help you with this dreaded task of weight loss. Just remember: no one food can do the job alone. You need to have a plan and a purpose. Make sure you are eating the proper amount of calories for your body and exercising regularly as well!

Here are a few tummy-tightening foods to help get you on the right track to a slimmer summer.

1. Oats with Cinnamon: Oats are a great start to your day. They will help keep you full while the cinnamon has natural thermionic properties, increasing your metabolism. Try out our Skinny Slow Cooker Apple Pie Oatmeal!

2. Grapefruit: Grapefruit helps lower insulin levels, which promotes weight loss and a fast metabolism.

3. Red Peppers: Peppers contain capsaicin to help you to burn that stubborn fat. Click here to get the recipe for our delicious (and skinny) Red Pepper Slaw!

4. Almonds: Almonds are a great source of protein to help keep you full and your metabolism kicking. Click here for our skinny almond trail mix recipe!

5. Salmon: Salmon is loaded with omega-3 fatty acids, which is beneficial for fat loss. Check out our Skinny Blackened Salmon recipe. Learn more about Omega-3 Fatty Acids and thier health benefits by clicking here.

6. Avocado: While avocados are considered a fat, they are a healthy fat, which your body needs to use as energy! Click here for 50 amazing avocado recipes. Here’s how to open and peel one:

Blueberries: Blueberries are loaded with antioxidants, and they are also low in sugar and great for a healthy, low calorie snack! We love this Flatout® Delicious Blueberry Cinnamon Roll Up recipe.

7. Green tea: Natural caffeine can help speed up your metabolism and keep you energized to burn more calories throughout the day. Plus, green tea contains antioxidants to help rid your body of toxins. Here’s our yummy Green Tea Detox recipe!

9. Chicken: Chicken is a great source of lean protein. By placing more protein in your diet, you can lower the amount of carbohydrates you take in while promoting weight loss. Check out our many skinny chicken recipes by clicking here!

10. Sweet potato: Sweet potatoes are great for keeping your blood sugar levels stable while promoting a better, faster metabolism. 

Asean Para Games Carnival Singapore 2015 & FitFab Family

Last Sunday, 5 Dec 2015

We had a mass family bootcamp alongside Asean Para Games 2015 Carnival. FitFab Bootcampers from all zones came on down early morning with their family members to enjoy a great morning fitness workout and an post workout tour guide to the Games. It was a great day spent with all the FitFab Families.

FITFAB CHIEF AND COACHES

Our fantastic jump shots!

Off we go for the APG2015 Tour 

250kg Monster Truck Tyre rolling

5 Reasons to Thank your Workout Buddy.

Venus has Serena. Beyonce has Jay-Z. Peanut butter has jelly. One good thing transforms to something great with the help of the perfect pairing. Another thing that's better as a duet? Your workout!

You'll Actually Show Up

"If you know a friend is waiting for you at the gym or won't pound the pavement without you, it's tough to bail," says Thomas Plante, PhD, professor of psychology at Santa Clara University in Santa Clara, California, who has completed multiple studies on the power of exercise partners. It might be tempting to skip yoga after a long day at the office, but if you know your girlfriend already has her mat rolled out, "you won't want to let her down," Plante says.

You'll Work Harder

You can gain the benefits of a buddy even if you don't have any fit friends nearby: Women who were told that they had super-fit virtual sweat sisters simultaneously spinning pedaled for nearly twice as long as those who believed they were working out alone, according to a Michigan State study. 

You'll Score a Free Therapy Sesh

"Those mall walkers are on to something," Plante says. "They talk up a storm, whether it's just gossip or helping each other work through problems. It's a genius way to decompress and multitask." Alternate sharing stories with your workout partner and prepare to watch the minutes speed by while shaking out emotional and physical stress.

You'll Learn New Tricks 

If your usual 30-minute elliptical session is starting to make you feel like you're in Groundhog Day, ask another gym goer or a friend to share her go-to moves. Perhaps she's taken a killer barre class or mastered P90X plyometrics moves—either way, you'll walk away with a refreshed routine and will eventually uncover a better balanced bod.

You'll Burn More Calories

Sure, you could catch up over cocktails. But if you exercise together instead, you can still socialize while scorching calories. In fact, you'll burn, on average, 41 more calories per session exercising with your plus one than you would solo, says a UK study. Three team workouts later, you'll have burned off one more glass of wine than you would have on your own. Cheers to that!

extracted from http://www.fitnessmagazine.com

What is Clean Eating?

Defining Clean Eating

Maybe a new raw cafe has sprung up in your neighborhood, or you read about Katy Perry and Gwyneth Paltrow being fans. Either way, eating "clean" is gaining traction — but what does it actually mean, and how is it good for the body?

Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food's pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or "real" foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. However, modern food production has become so sophisticated that simply eating whole foods can be a challenging proposition these days.

How to Eat Clean

Unprocessed foods include:

• Fresh fruits and vegetables
• Dried legumes
• Nuts
• Farm-fresh eggs

Minimally processed foods include:

• Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice
• Frozen fruits and vegetables
• Unprocessed meat; wild over pastured, pastured over grain-fed
• Hormone-free dairy
• Oils

Pesticide-free organic food is preferable to avoid consuming added hormones or chemicals. It's also important to note that eating clean doesn't give you free reign to eat endless quantities. They may be healthy, but they still have calories!

"You always have to think about portion size," says Marissa Lippert, RD, owner of Nourish Kitchen + Table, a seasonally influenced cafe in New York City. "I always encourage people to think of their plate in terms of fifths: three-fifths should be fruits and vegetables, one-fifth should be protein, and one-fifth healthy carbs."

The Perks of Clean Eating

Thanks to extensive research that has linked eating whole foods with good health, "we do know that largely plant-based diets are healthy," says Fanzo. Multiple studies have shown that diets heavy on fruits and vegetables can curb or prevent certain life-threatening conditions and diseases, such as high blood pressure, type 2 diabetes, and cardiovascular disease. Plus, there's research linking diets high in fruits and veggies to healthy weight management and glowing skin and hair — as if you needed more motivation.

extracted from http://www.fitnessmagazine.com/weight-loss/plans/diets/clean-eating/?page=5

Do you need a Personal Trainer?

Fitness advice floods the internet, exercise DVD infomercials are plentiful, and there seems to be a monthly membership gym on every corner. With all these options available, why in the world would anyone need or pay for a personal trainer? Is it really necessary?

If you’re like most people, you’ve tried either one or all of these options and they yielded little to no results – but it wasn’t for lack of trying! You either pieced together your own fitness regimen from different sources, followed the DVD program perfectly, or went to the gym religiously, but still came up short. Why? Well, there are three things a personal trainer does that will help you meet your fitness goals, which are very challenging to do alone. These three techniques are the golden nuggets that make a personal trainer well worth your time and money.

A personal trainer will:

1. Motivate and guide you
2. Hold you accountable
3. Provide nutrition guidance

Let’s explore how each of these offerings will benefit your fitness.

Motivation and Guidance

The decision to start exercising sometimes starts strong, but then quickly fizzles. Like many things in life, it’s tough to go it alone, especially if you’re not sure where to begin. A good personal trainer will assess your health and fitness history, design a custom fitness plan based on your goals, and help you start out strong. Once you get going, you will find that a personal trainer will push you harder that you will ever push yourself, and have you testing and pushing your limits beyond what you ever thought you were capable of doing. A good personal trainer will also ensure proper training of all muscle groups, adjusting as necessary for any health limitations or injuries. A seasoned trainer will also keep you motivated by changing your workout routines and introducing new techniques to keep workouts fun and interesting.

Accountability

Why do we typically fall out of an exercise routine? It’s a simple decision to start exercising, but to stay the course is a challenge. When left to our own devices, we often default to ‘easy’ mode, and exercise is not easy. A committed personal trainer will make sure you stick with the program, encouraging you to work out the proper number of times per week for your fitness goal. They can also help you identify self-sabotaging behaviors such as rationalizing missed workouts, not performing to your capability, or defeatist ideas and negative self-talk. At the same time, a wise personal trainer will encourage you when you feel like giving up, instill the confidence needed to help keep you focused, and celebrate successes with you along the way.

Nutrition Guidance

A veteran personal trainer also knows that healthy eating is essential to fitness and weight loss and maintenance. As such, a good personal trainer will assist with a proper nutrition plan to maximize your workouts, help with recovery after a session, and assist with weight loss goals. Personal trainers should also be knowledgeable about vitamins and supplements, and if they are right for you. They will also be the first to remind you that fad diets never work, and are a waste of your time and money.

Despite these many advantages, some may still struggle with the investment of a personal trainer. I encourage potential clients to think about “The 3 L’s” – lifestyle, long-term, and loved ones. Deciding to work with a personal trainer is a lifestyle change and commitment. It is a decision to take a positive action in your life to benefit your health, well-being, and overall outlook and attitude. Working with a personal trainer has a long-term benefit too. I encourage people to think of it as an investment in their future self and future health, which is money spent wisely in the here and now versus later in life on medical bills, medicine and long-term care facilities. This naturally brings to mind loved ones. When you invest in your health now, you ensure your well-being down the road so that you can really ‘be there’ for your loved ones in the future, to enjoy time together as well as a good quality of life. In addition, your decision and commitment goes a long way to ensure that you will be healthy and self-sufficient later in life, and not reliant on others for your long-term care or needs associated with failing health.

Is a personal trainer really necessary? If you are serious about taking care of your health and well-being, and acting in the best interest of your loved ones, the answer is self-evident.

extracted from an article by Mike Shannon, Full Spectrum Fitness.