IDefine Gym & Fitness

Happy Chinese Year🎊🎉🎇

Pleas be noted the Gym is operating half day until 2pm on Chinese New Year Eve (Monday, 31st Jan 2022 ) and we are closed on Chinese New Year Day 1 and 2 (Tuesday and Wednesday, 1st and 2nd Feb 2022 ). The gym will resume normal operations on Thursday, 3rd Feb 2022.

🐯

🧑🏻‍🎄🎄 2021 Christmas Promotion till 25th December 🎄🧑🏻‍🎄

*For New Clients*
1 On 1 PT, 5 sessions at $388
1 On 2 PT, 5 sessions at $488

*For Our Loyal Clients*
Consecutive package bonus 5% discount

(Terms & conditions apply)

DM us for more details!
📞 (+65) 9456 9005

What are you waiting for ? Join us!
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🎄🧑🏻‍🎄 2021 年末圣诞优惠来了 🧑🏻‍🎄🎄

*新客户*
1对1私教，5节课 -> $388
1对2私教，5节课 -> $488

*忠实客户*
我们将为您提供特别优惠课程5%折扣!

(适用条款和条件)

📞 (+65) 9456 9005 了解更多详情

你还在等什么？加入我们！

#私人教练 #健身教练 #健身房 #私教課程 #新加坡

Go that extra mile.
Increase in Intensity, Duration, Type, Frequency or Time of workout progressively in order to see adaptation & progression.

Adaptation & improvements can be in a form of endurance, strength or muscle size.

When you hear the word "diet". What comes to mind?

Salad only, clean eating, no processed foods, no chips, low carbs, belly fat, no sugar, suffering, weight loss. Did any of those words come to mind? Similar?

You need to change your perspective of eating to lose weight. Diets that focus on losing as much fat as possible with crazy amount of restriction are unsustainable. Just imagine you saying no to your favorite foods forever & you miss it?

Unsustainable diets can lead to the reverse effects.
1)You restricted food that you love
2)You reach a weight goal
3)You start eating all the foods you love again
4)You gain weight rapidly back
Causing you to gain all the fat back & possibly more.

A good diet is a style of eating where you are able to lose fat and keep it off forever.

You may sometimes wonder why am I not building any muscle?

To build muscle, you need to apply progressive overload. You have to be improving your performance over time.

To build muscle you have to be continuously challenging yourself. Ensure that you are applying progressive overload by improving your performance over time.

Always remember, strive to improve. Track your progress, make changes when needed simply by using a heavier weight. What doesn't get tracked doesn't improve. Stay strong throughout & don't quit.

👉The path to success should be like a marathon🏃‍♀️, not a sprint. Your goal is to maintain a steady pace so that when unexpected obstacles pop up you can still stay on track💪.

You have to know that the difference between the person who can stay consistent and succeed is that he or she is focus on steady progress📈.

When you move too fast you run at the risk of burning out later.

Too slow you run at a risk of losing momentum.

Pick the right range where you can move at a steady pace & make consistent progress throughout.👍

🤓Don't let people over complicate fitness for you.
If you want to gain muscle, you have to:

-Eat more calories than you burn (Calorie surplus)
A calorie surplus means consuming more calories than you burn. Why? It can lead to weight gain. 💪

NOTE👮‍♀️⚠️👮‍♂️: I do not recommend "Dirty bulking". Dirty bulking takes a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains.

How to tell if you are "Dirty bulking"? Very ez, ask yourself are you eating 🍔🍟🍕🍗🥓🍤🍦🌭🍨regularly & you have become chubbier. If yes, then you have your answer.😎
"Clean-Bulking" focus mainly on whole, unprocessed food🍚🥚🥩🍞🦐🦞🍎🥝🥬.

-Sleep enough💤
Having enough sleep is crucial for strength training recovery & helps with muscle repair after a strenuous workout. Your body produces its own muscle building hormones while you sleep. (Human growth hormone)

-Focus on weight training🏋‍♀️🏋‍♂️
Weight training provides a stress to the muscle that causes them to adapt & get stronger.

-Eat protein with every meal🥩
Protein is important in fitness as it reduces muscle soreness & promote muscle repair.
& for those who are active regularly, there are benefit from consuming a portion of protein at each meal time and spreading protein intake out throughout the day.

Gym REOPENING!

We are pleased to announce that we are REOPENING on 10 August!

We will be following new MOH guideline closely, we will be implementing vaccination-differenciate protocol, so we will be checking your vaccination status. Only fully vaccinated are allowed to mask off during your training session.
See you soon.

Having the right mindset is important for success in any area. How many goals would you achieve in life if you did not BELIEVE you could accomplish them? The same applies to achieving health and fitness goals you have set. If you don’t have a "can do" mindset, you will likely to give up before you reach your goals. Even if you don’t throw in the towel, you will likely be frustrated when you don’t see your body fat percentage drop or your fitness level increase. Mindset is a powerful force for making change.

Having a positive mindset and belief in your abilities can help you meet your fitness goals. That is true whether your goal is to get stronger, lose body fat, increase your endurance or improve your overall health. Raw talent is like potential energy, that you can grow, expand & upgrade, it doesn’t have any effect until you put it into motion.

Example:
The wrong mindset: "I have always been weak and bad at sports. There is no way I can lift heavy weights and change my body composition. I am too overweight/old/weak/unhealthy."

The right mindset: "I am not as strong as I should be or as young as I used to be, but with focus,  determination & commitment, I can become stronger and healthier. Nothing is stopping me."

Annoucement📢:
Please be informed that IDefine Gym & Fitness Studio will be closed from 22 July - 18 August. 🥲

To fellow clients who still have training sessions with us. Rest assured that the expiry of your package will be paused, and will resume once the gym is back in operation.🙂
We appreciate your understanding. 🙌

I will end off with:
Roses are red🌹, Violets are blue,
Back to heightened alert⚠️,
There is nothing we can do🤷‍♀️,
Alone with your thoughts🤔,
Trapped in your house🏡,
All I could say is,
Stay positive✊,
We will be back in no time💪

Sleep😴 is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. This can impair your abilities to concentrate, think clearly, and process memories. 😨

Sleep gives your body time⏰ to recover, conserve energy, and repair and build up the muscles worked during exercise. When we get enough good quality sleep💤, the body produces growth hormone. During childhood and adolescence, growth hormone makes us grow. And when we are older, it helps us build lean muscle💪 and helps our body repair when we have torn ourselves up during a hard workout.
Growth hormone is essential for athletic recovery.🏋️‍♀️🤸‍♀️⛹️‍♀️🚴‍♀️

Stay healthy & get enough sleep! Do not become a night owl🦉.

Fruits are healthy snacks packed with health benefits as they are naturally low in fat, calories and sodium. In addition, many fruits are rich in fibre, keeping us feeling fuller longer and thus preventing us from overeating.

Fruit also provides a rich resource of nutrients which can be seen from their bright colours. The colour, smell and taste of a fruit comes from the plant’s phytochemicals. These plant chemicals offer a wide range of health benefits, including those with antioxidants properties, carotenoid from orange-coloured fruits, and anthocyanin from red, blue and purple coloured fruit and vegetables.

What are antioxidants then?
Antioxidants are molecules that fight free radicals in your body.
Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.

How does free radicals function?
Free radicals are constantly being formed in your body. Without antioxidants, free radicals would cause serious harm very quickly, eventually resulting in death. However, free radicals also serve important functions that are essential for health.

So eat your fruits. There are many benefits, so why not replacing your candies or sweet beverages with fruits.
Share with us what is your favourite fruit.