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Stop looking for excuses and start making progresses 👊🏻💪🏻

After reading the post, what is the first action you take? Share with us in the comment!

🎉🇸🇬 NSCA is coming to Singapore! 🎊 Join the local clinic for a day of learning & practice! 🤩 5 speakers will cover strength & conditioning for athletes, general population, older adults & people with muscular skeletal pain. 🎁 Cost-effective CEUs for NSCA certificate holders!

The 2023 BEST DIET RANKING is out! Without much surprise, Mediterranean diet maintained its top place in the list for the 6th consecutive year. DASH diet, which is another excellent diet, was the champion from 2011, but was overtook by the Mediterranean diet since 2018.
What are these two diets? Why are they the best according to large volumes of literature review and expert evaluations? How do we reap benefit from them? And what if we have some other diets to consider, how should be evaluate the diet? This post helps you answer these questions.

Source: https://health.usnews.com/wellness/food/articles/how-us-news-ranks-best-diets

Your diet fails for one simple reason: you’re taking it as a diet, rather than your sustained lifestyle. You dislike it and are constantly finding excuses to push yourself away from it, under the false belief that you will always come back to it with all your willpower.

So, what are your special diets this week?

Keto vs. Mediterranean Diet for Diabetes: Which is Better?
A recent study by Stanford researchers found that both the ketogenic diet and the Mediterranean diet are effective in controlling blood sugar in people with diabetes. However, the Mediterranean diet was found to be easier to stick to in the long term.
The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fat for fuel instead of glucose. The Mediterranean diet rich in plant-based produces emphasizing fruits, vegetables, whole grains, and healthy fats.
Both diets led to similar reductions in HbA1c levels, which is a measure of long-term blood sugar control. However, the Mediterranean diet reduced LDL-C levels while the ketogenic diet increased it significantly. On the other hand, ketogenic diet was more effective in reducing triglycerides in the blood.
The Mediterranean diet was found to be more sustainable in the long term, as participants found it easier to stick to than the ketogenic diet. This may be due to the fact that the Mediterranean diet is more flexible and allows for more variety in food choices.
It should also be noted that the keto diet used in this research included at least three servings of non-starchy vegetables. This is usually not done by the general keto adopters. The vegetables added in this keto diet could’ve resulted in some of the health benefits observed.

If you are considering trying a new diet to manage your diabetes, talk to your doctor about which diet is right for you.

Congratulate Jennifer for completing her FIRST EVER distance race in the 10km category of Great Eastern Women Run in 1hr19min ! 🎉🎉🎉 This lady is hard-working and courageous in taking up the last minute challenge, which was only given to her two days before the run. 💪🏻

“Fix the hip dip in 7 days”, ”Hip dip fix workout”, “How to fix your hip dips”… A simple search of “hip dip fix” rendered all these videos from “exercise gurus” and influencers. One more problem of our body to be worried about, adding to the ever-increasing list of body image anxiety. Hip dip was never a problem, until we made it so.

The appearance of the hip dip is completely natural and has the most to do with your genetics, which determines your body shape and bone structure, muscle, and fat deposition.

Contrary to the common belief, it has nothing to do with your fatness or leanness. Indeed, higher fat deposit in the indent area helps to fill the gap up and reduce the look of hip dip. However, we cannot control where we deposit our fat.

Yo learn more about hip dip, the causes, the fix, and the real problem behind it at our blog. Link in bio.

*FREE ADMISSION* event.
Learn and play football, martial arts and join fun fitness classes. Join us this Sunday at My Tampines Hub!

We are proud to be partners of Super Charity Cup 2023, a thrilling 7-a-side football tournament in support of SHINE Children and Youth Services ⚽️
Kick off the exciting day at Our Tampines Hub on 30 July!

From football clinics by Football Inc Academy's coaches to fun-filled booths by EVERFIT and many other partners, there's something for everyone

Make a difference by registering your team at FOOTBALLINC.SG or purchasing your tickets at
SISTIC.COM (link in bio). All proceeds from registrations and
ticket sales go directly to SHINE, supporting their mission to empower underprivileged youths.

Thanks Mike for the interview to share my view of fitness and hopefully to help more people build a healthy mindset around fitness and make their journey more sustainable.

The 70/30 Rule: Achieving Health Without Sacrificing Indulgence Yiying Hong is the Managing Director at Everfit-Asia. Everfit was founded in 2017 with the aim of encouraging people to adopt an active lifestyle, regardless of their age, gender, or current ability. Through individuals as well as corporate programs, Everfit strives to provide the best professional....