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New advancements in technologies spell for great innovation and productivity ahead. SgFitFam’s very own founder, Gina Chan, has been advocating that the adoption of digitalisation is as vital as is beneficial. There are technologies easily available to digitalise information be it for personal or professional use. Here are 3 interesting applications that we would like to share with you to assist you in your fitness goals.

The fasting month has begun and here are some simple tips you can follow if you wish to stay healthy and fit during Ramadan. Find out when is a good time and intensity to exercise during Ramadan, what foods to eat or avoid, and what to do if you are not hitting your goals.

Feeling pain in the elbow when straightening your arm? Golfer’s elbow can be seen in those who tend to experience excess or repeated stress at the elbow, often from activities that involve twisting or flexing their wrist repetitively. What type of stretches and exercises are recommended to treat inner elbow pain?

As we all know, setting new goals and resolutions at the start of the year often results in us not achieving them. This is because suddenly switching up our routine can be hard to sustain. These are the top 3 obstacles most people face when adopting a new lifestyle, and here’s how you can overcome them.

Home workouts and running outdoors have become a new norm during this circuit breaker. However, not everyone has adequate information to plan and execute their own workout routine effectively. Therefore, our live talk show, SFFseries, will be a reliable avenue for viewers to gain knowledge and learn practical habits which can be applied to their daily lives.

We have seen many people turning to the internet for workout videos and programmes, or simply heading to the park for a jog since the start of the circuit breaker. However, most people were unable to see any more improvements after exercising for a few weeks and have lost motivation. Here are 3 simple tips that can help you get back on track and give yourself a sense of empowerment by planning your own exercise routine!

To prevent muscle tightness and pain, as well as feeling lethargic due to prolonged sitting and inactivity, follow along to our short 15-min stretching videos to rejuvenate yourselves and take a break from work.

This is a compilation of all the stretches you can do easily when working from home (or at the office when the circuit breaker ends).

The answer is YES. Most of us are afraid of catching the virus and besides washing our hands regularly and practising good personal hygiene, boosting our immune system can also reduce our likeliness to fall sick. This includes resting well, eating a healthy diet (does not include packets of instant noodles and canned foods), and exercising regularly.

If you are not sick, there is no reason why you should stop exercising. Besides doing a home workout, here are some helpful tips to keep yourself safe when exercising in public/shared spaces.

As much as we wish that we could have special powers to help us with spring cleaning, it might not be that bad. During this period, we are busy with preparations and may be pressed for time. Other than just removing dust and getting rid of clutter, we can think of it as clocking in an exercise session as well. Burn calories and tone your muscles while doing your chores. No need to wait till after Chinese New Year to start your fitness journey!

Most of us dream of having a peach bum and have the impression that it is hard to attain. However, our buttocks are actually made up of a group of gluteal muscles (one of the largest muscles in the lower body). Similar to other muscles in your body, these muscles require training in order to grow and be firm.

In the past, running was necessary for survival. For many years our ancestors ran to hunt for food and escape from danger. Although our chances of survival now (thankfully) are not determined based on our running skills, we still run for plenty of reasons: health benefits, improve heart function, de-stress, catching the bus, and many more.

There’s no reason running will hurt us if we run correctly.

We asked our rehab trainer, Sarah Caisip, about the common pains clients usually see her for, and the questions they would normally ask. Know if your trainers are legit and are not only temporarily “fixing” you and making you come back again and again.

Here comes the big question: How do I know if he/she is “The One”? Of course, I’m referring to Personal Trainers (PTs). There are hundreds of PTs in Singapore which makes it hard for us to choose from. Besides stating the obvious (trainer has to be qualified), how do you make sure that the trainer you are paying for is better than the rest?

In our previous post, we mentioned the benefits of qigong. This time, our qigong specialist is back to teach you 3 beginner-friendly exercises you can do to achieve better health and rest. Step by step instructions are listed and a short audio clip for progressive muscle relaxation is also included for you to follow along!

You worked so hard from Monday to Friday 9 to 6, received your hard-earned salary at the end of the month but ended up spending it to fix your aches and pain caused by the long hours of bad posture and muscle tightness caused at your desk. Is it worth it? Here are the top 5 stretches you can do at your desk to help prevent your hard-earned money from flying to the masseuse or TCM.

We all feel uncomfortable when we step out of our comfort zone and try something new. However, this is also when we are far from our element and get to experience and learn the most. Remember that one time when you were pleasantly surprised by something you tried out and even found yourself liking it?

The same applies to trying out new fitness classes.

Just started your fitness journey but found the gym too intimidating? Don’t worry, you can begin with these equipment as you build up on both your fitness and confidence level. Read more to find out!

Want to have your daily optimal protein intake? We have 20 high-protein meal ideas you can prepare anytime and possibly find in Singapore as well if you choose to eat out.

The fasting month has begun and here are some simple tips you can follow if you wish to stay healthy and fit during Ramadan. Find out when is a good time and intensity to exercise during Ramadan, what foods to eat or avoid, and what to do if you are not hitting your goals.

As we all know, setting new goals and resolutions at the start of the year often results in us not achieving them. This is because suddenly switching up our routine can be hard to sustain. These are the top 3 obstacles most people face when adopting a new lifestyle, and here’s how you can overcome them.

Do you wish to have better gut health while being able to lose weight at the same time? With good microorganism composition and diversity living in our gut, you will have a stronger immune system, heart and brain health, improved mood, better sleep, effective digestion, and may even prevent some cancers and autoimmune diseases. Find out what are the 3 simple ways we can implement to improve our gut health.

Home workouts and running outdoors have become a new norm during this circuit breaker. However, not everyone has adequate information to plan and execute their own workout routine effectively. Therefore, our live talk show, SFFseries, will be a reliable avenue for viewers to gain knowledge and learn practical habits which can be applied to their daily lives.

Shopping around the supermarket for ingredients, cutting the ingredients in the kitchen and cooking them into meals. When you hear the words “meal prep”, these are probably some of the things that come to mind. Fortunately, there are easier ways to help you prepare your meals. Here are three ways to help you get your meals prepared faster!

Sustaining a consistent diet and exercise plan can be a challenging task, especially when our work, personal commitments and lifestyle get in the way. Often I am asked by individuals trying to lose weight about the best way to eat at social gatherings. Are there any ways to prevent or minimise weight gain during a social gathering that serves abundant and decadent food? Here are five strategies that can help you manage your eating when you are next out with your colleagues, friends or family.

With a rise in health care costs and an ageing population in Singapore, studies show that workplace wellness programs save employers money every year in health cost savings while providing a strategic advantage for employee satisfaction and retention.

Since our last blog on problems with virtual fitness classes, we have conducted more than 200 virtual programs for small, medium, and large companies. Leveraging on our experience, we would like to share 3 more challenges our clients faced and how we’ve tackled them to ensure the best experience for the companies’ wellness committee when organizing their employees’ health programs virtually.

Technology solves problems but also has its issues as well. With our experience conducting virtual health programs, these are our solutions to provide the best services for our clients.

You worked so hard from Monday to Friday 9 to 6, received your hard-earned salary at the end of the month but ended up spending it to fix your aches and pain caused by the long hours of bad posture and muscle tightness caused at your desk. Is it worth it? Here are the top 5 stretches you can do at your desk to help prevent your hard-earned money from flying to the masseuse or TCM.

We all feel uncomfortable when we step out of our comfort zone and try something new. However, this is also when we are far from our element and get to experience and learn the most. Remember that one time when you were pleasantly surprised by something you tried out and even found yourself liking it?

The same applies to trying out new fitness classes.

Mindfulness is actually simpler than what we think it is. It is the practice of being completely aware of whatever is happening in the current moment, without judgement. To be mindful, all you have to do is to slow down, focus on a single task, and notice what is happening around you mentally and physically.

Health and fitness need not be a costly affair! To encourage more people to lead an active and healthy lifestyle, HPB has come up with many free and funded initiatives for individuals and corporate.

We are an approved vendor under the WOW and SME Health+ program where we provide our services to companies who wish to engage their employees and utilize the available funding at the same time.

Mindfulness is actually simpler than what we think it is. It is the practice of being completely aware of whatever is happening in the current moment, without judgement. To be mindful, all you have to do is to slow down, focus on a single task, and notice what is happening around you mentally and physically.