Singapore

Solo workouts, or with a buddy: Which is better for you?

For all the extroversion vs. introversion tests you’ve taken, or whichever “personality” category you fall under – humans are inherently social. This means social connections are highly important to us, whether we like to admit it or not.

According to an article published by Harvard Medical School, strong social connections also “influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking…that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer.”

Strong social connections also help us to be the best version of ourselves, helping us to stay on track with our health goals.

A study published in the scientific journal Nature Communications revealed that friends have a significant influence on an individual’s exercise routine, and that exercise is “socially contagious”. Researchers measured the contagion among peers using a fitness tracker, and found that not only are we inspired by our friends to exercise, but we also display our competitive streak by wanting to outperform them.

The need for interpersonal support is primal. By providing a powerful combination of support, accountability, motivation and healthy competition, SweatBuddies help us stick to our workout commitments amidst our busy schedules, and to power through plateaus!

Research also shows that both social interaction and vigorous exercise can actually alter your brain chemistry. An increase in activity is seen in neurotransmitters that positively affect mood, attention span, motivation and perception, all of which increase the likelihood of us sticking to your goals.

The benefits to sweating it out with a buddy also extends outside of the gym. When you are pushing through a strenuous workout together, you develop a sense of camaraderie, and can possibly develop a deeper connection. This translates to a supportive relationship that you know will have your back – both in and out of the gym!

Killing two birds with one stone? Hell yea!

So how can you be the best SweatBuddy that you can be?

Stick to the plan. Do your best not to cancel at the very last minute, or flake on your plans regularly.
Be on time. Your SweatBuddy is equally busy, enough said.
Be supportive and encouraging, negativity is a real downer.
Keep things fresh and suggest new routines to prevent plateaus (and boredom).
Keep communicating with each other through routine-breakers like travels and illnesses. This makes it easier for the both of you to get back on track later.

Are you looking to meet like-minded individuals and expand your social horizon – driven people who share a similar lifestyle, and who get you? Connect and find SweatBuddies who enjoy GuavaPass and similar fitness studio hangouts as you!

In partnership with BrocnBells.com (short for Broccoli & Dumbbells), Broc & Bells is a social platform facilitating meaningful social connections for health-conscious busy people, where members can join for free – browse profiles and connect with other like-minded people over your favorite healthy hangouts and similar lifestyle choices.

September 17, 2018 0 comment

Fuel Singapore

Is this the most eco-friendly restaurant in Singapore?

written by Rosie Hope

There has been a shifting collective conscious unfolding across the globe, where we think beyond “clean” eating, to now, “green” eating. Our nutritional decisions aren’t revolving solely around the size of our midsection, but caring for the greater good of the environment at large. Where issues of conscious consumption, waste reduction, sustainability and responsible sourcing are at the forefront of many minds. And the hospitality industry in Singapore is quickly picking up on the trend – with a recent explosion of healthy eating options in the Lion City which support sustainable practices and low, or no-waste concepts.

The newest addition to this eco-friendly, nourishing crop is Verde Kitchen, Hilton Singapore’s green-fingered restaurant which is dishing up natural, sustainable whole foods prepared to nourish mind, body, and soul.

Verde Kitchen Hilton Singapore

The Review

The cosy restaurant, tucked away on Level 2 of Hilton Singapore on Orchard Road, seats 32 for their daytime dining menu and features a variety of appetizingly wholesome dishes, accommodating to even the fussiest of health-conscious diners. With gluten-free, dairy-free, vegetarian and raw food options, Verde Kitchen embraces a holistic and wholesome attitude towards healthy eating – one that isn’t about restriction, but rather focuses on celebrating the abundance of high vibrational produce that has been locally and sustainably sourced.

Verde Kitchen Hilton Singapore

Honouring the cultural highlights of its hometown, Verde Kitchen’s menu brings about a new balance to healthy eating whilst celebrating local delicacy favourites.

“We’re proud to serve healthier versions of local South-East Asian favourites alongside the freshest salads and healthier desserts”.

From the Green Mango and Quick-Seared Tiger Prawns and the Penang Assam Laksa to the Organic Basil-crusted Tooth Fish and Malay-style Organic Lacto Chicken Curry, these salubrious options satisfy your hawker-stall cravings, without throwing any hidden nasties into the mix.

Promoting a greener future without compromising on taste, Verde Kitchen maintains a rigorously upheld “No” list which honours the intention of the eatery. Opting to discard the common mass produced/mass farmed sourcing solutions, each item entering the super green kitchen contains no man-made fertilisers, pesticides, GMO’s, additives or hormones. So you can be assured that what comes through those swinging kitchen doors have been carefully considered to be the best possible option for your, and the environment’s, health.

Verde Kitchen Hilton Singapore

Maximising healthier cooking methods and practices, the culinary team offers a more nutritious lunch option along Orchard Road, without the usual side-serving of excess sugar, salt, and saturated fat. You can pair your generously portioned main courses – big enough to share, or enjoy all to yourself if you’re refueling post-workout – with a freshly squeezed tonic or probiotic-rich smoothie, packed out with superfoods and an array of alternative nut milk options.

For an added little pick me up, try the Puro Fairtrade Coffee, a responsibly farmed and sourced micro-roaster – yet another tick for the socially conscious. Make sure you leave some extra room though – the no-sugar-added dessert menu has a wicked flourless chocolate cake and supremely light but flavorsome chia seed pudding – for those who like to have their cake and eat it too, sans guilt.

Embracing responsible sourcing methods, 50% of Verde Kitchen’s menu engages locally grown, organic and certified ingredients from nearby farms to support sustainable food systems. They even harvest hotel-grown leafy vegetables from the Vertical Garden located onsite. The outcome? Presenting real food, that holds a superior taste and superseded benefit to society, straight to your plate.

So for the socially savvy diner, who’s wanting to honor their own green conscious – and knows that our power is in our support and spending – then drop by for your next long lunch. Your body and the planet will thank-you.

Verde Kitchen – A new lunch venue for great-tasting healthy cuisine at Hilton Singapore.

Located on Level 2 at Hilton Singapore is open from 10:30am to 5:30pm Monday to Saturday*, and is offering GuavaPass members with 20% off their bill. Promo Code: GUAVAVERDE (Valid for 2 months from 4/6/2018 to 4/8/2018).

Visit their website at singapore.hilton.com/VerdeKitchen

For Reservations: 6730 3397 or email VerdeKitchen@hilton.com

*Only desserts & beverages are served between 2:30 pm and 5:30pm.

June 1, 2018 0 comment

Singapore Sweat

5 dance studios you didn’t know about in Singapore

written by Lynn Chua

Whether you’re sweating it out to the pop music you secretly love, flowing with grace around a ballroom style studio, or jumping around in a lively Zumba workout, dancing is one of the most exciting and captivating workouts you can do, and it always has been! It’s never gone out of style, and though there have been moments of craze around a new way to move to burn more calories, dancing has never stopped being a fun, inviting workout. GuavaPass is getting people moving over the next week, and we’re going to look at the best GuavaPass partner dance studios in every city. Are you ready to get moving??

Here are 5 fitness studios you may not know about in Singapore!

1. Bolly Dancing

Singapore’s Most Authentic Bollywood Dance & Zumba Fitness Studio. Bollywood dancing, at Bolly Dance Singapore, involves a modern day fusion of authentic, traditional Indian dance with elements of Hip-Hop, Jazz, Salsa and Bhangra, to create East-meets-West dance fitness classes.

Find out more here!

2. Ecole De Pole

A brand new pole a studio in Singapore that focuses on lyrical and contemporary pole dance and fitness. They have a variety of unique classes including a focused conditioning (also known as “Whack Me”) and a dedicated pole fitness course for men! As we say… Why run if you can fly?

Find out more here!

3. EV Dance

Birthed in 2009, EV dance is a vibrant, dance company based in Singapore. At the EV Dance studio, they hold weekly dance classes and courses. They specialise in various street dance styles such as Hip Hop, K-Pop, Waacking, Locking, House, and Urban. Their cozy studio space is also open for rental.

Find out more here!

4. Milan Pole Dance Studio

Milan Pole Dance Studio is the leading pole dance and aerial fitness brand with 5 studios in Milan, Montreal, Dubai & Singapore. Pole and Aerial fitness – it’s the secret weapon to looking and feeling fabulous for many who love the sport. Come try them out for intense and fun workouts!

Find out more here!

Teck Lim Studio

Bukit Pasoh Studio

5. Wings to Wings Dance Development Centre

Wings to Wings is a dance school that provides a myriad of dance genres for both Adults and Children (e.g Ballet, Jazz, Zumba, Yoga, and many more). Located in Shenton Way, they are a wink to find!

Find out more here!

6. Dance Haven

Bellydance emphasizes on body isolation, musicality, and poise of the individual. Focusing on the torso, the female body becomes an aesthetic work of dance and musical art.

For the ladies, bellydance brings out the femininity and elegance of a woman’s physique and movements. Bellydance training is a great workout that translates to increased body coordination, flexibility, confidence and overall well-being.

Learn bellydance movements with a choreography to add to the fun! Their beginner classes are suitable for all ladies and no background in dancing is required.

Find out more here!

Sponsored content? Email laura@guavapas.com

May 25, 2018 0 comment

10 celebrities you didn’t know celebrate Ramadan

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10 celebrities you didn’t know celebrate Ramadan

written by Laura Fitzpatrick

All around the country and across the world, millions of Muslims are observing Ramadan, the month-long fast of the Islamic faith that involves abstaining from food, liquids and even swearing from sundown until sunset. Did you know these celebrities might be celebrating Ramadan too?

Source: Mashable.com

1. Janet Jackson

Back in 2014, Janet Jackson took part in Ramadan for the first time after converting to Islam in 2013 after marrying Qatari billionaire businessman Wissam al Mana. It was reported back then that she was very excited to celebrate Ramadan.

Source: Jermainejackson5.com

2. Jermaine Jackson

Janet is not the only member of the Jackson family who has converted to Islam and might be fasting this Ramadan. Jermaine Jackson converted to Islam in 1989 during a trip to Bahrain where a conversation with children who shared their knowledge of Islam with him with pride sparked his change in faith.

Source: JOE.ie

3. Mike Tyson

Former world heavyweight boxing champion Mike Tyson converted to Islam while in jail in the 1990s and was visiting the Muslim holy cities of Makkah and Madinah on pilgrimage in 2010. He’s probably celebrating Ramadan as well!

Source: Highsnobiety.com

4. Lupe Fiasco

Lupe Fiasco was born Muslim and often raps about his faith. He often speaks about his faith in his rap songs and is most likely celebrating this Holy month.

Chris Brown and Busta Rhymes – Source: Rap-up.com

5. Busta Rhymes.

Rapper Busta Rhymes is known for being open about his Muslim faith. He has been quoted exclaiming that his faith helps to keep him “grounded” in life and might be celebrating Ramadan this month.

Source: Metro.co.uk

6. Zayn Malik

Zayn Malik is a Muslim British Pakistani who is proud of his religion view and has tweeted about Ramadan and discussed his faith in interviews before.

Source: NYDailyNews.com

7. Bella Hadid

Bella Hadid daughter of Mohammad Hadid – Palestinian American real estate developer who immigrated to the United States as a teenager – could also be fasting this Ramadan. She has previously said during interviews about her dad “he was always religious, and he always prayed with us. I am proud to be a Muslim”.

Gigi + Bella Hadid – Source: Mirror.co.uk

8. Gigi Hadid

Gigi Hadid – sister of Bella Hadid and daughter of Mohammad Hadid – is also a Muslim and was spotted in 2017 celebrating Eid Al Adha with Zayn Malik and their mothers. Supermodels could also be taking part of this Holy month!

Source: TheLoop.ca

10. Halima Aden

Halima Aden is the first hijabi model to appear on Vogue and has said in an interview with Harper Bazaar “For Ramadan, I try to stay away from all music, which can be hard. It means no movies, no television, no nothing because even commercials will have music. Also, I sleep a lot during Ramadan, even though you’re supposed to be actually going to work, going to school actually keeping ourselves busy because you get more ajar if you work really hard that month. Unfortunately, my body doesn’t work well with not eating and drinking.”

10. Akon

Source: TuneFind.com

The American-Senegalese singer is open about his Muslim faith and often wishes his fans Ramadan Mubarak on his social media. Who knows? He could be celebrating too!

Sponsored content? Email laura@guavapass.com

May 24, 2018 0 comment

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Are you getting enough protein as a vegan or vegetarian?

written by Lynn Chua

“Where do you get your protein if you don’t eat meat?”

If you’re vegan or have a plant-based diet for long enough, you’ve probably heard this question millions of times whenever your diet comes up. It might come as a surprise for most, but vegetarian diets often have high levels of protein as the people who follow it make a conscious effort to go looking for protein packed, plant-based foods. But it can be easy to miscalculate or become out of touch with information on protein for vegetarian diets. So let’s take it back to the basics and answer all your questions:

The importance of Protein

Protein is a component of every cell in your body, and your body needs it to build and repair tissue. This is extremely important, especially for someone who exercises which essentially breaks your muscles down. Not only does it help repair your body, it is also responsible for the growth and strength of your hair, nails, and teeth, as well as to make enzymes that create energy, hormones, and other natural chemicals.

What is the optimal Protein level? The recommended daily protein intake varies from person to person. Here are the recommended amounts for different lifestyles:

An average healthy sedentary adult that doesn’t work out: 0.5-0.7grams of protein per pound of body weight
An average healthy adult that exercises regularly, or trying to improve their body composition (e.g. losing fat, building muscles): 0.8-1grams of protein per pound of body weight
Average healthy adult FEMALE whose primary goal is to build muscles and increase tone, increasing strength or improving performance: 1-1.2grams of protein per pound of body weight
Average healthy adult MALE whose primary goal is to build muscles and getting toned, increasing strength or improving performance: 1-1.5grams of protein per pound of body weight.

P.s. for the calorie counters, 1 gram of protein contains 4 calories.

Where can I easily find high protein sources?

Many people still believe that protein only comes from meat (chicken, turkey, fish…) and animal sources, when in fact, there are some seriously high protein, plant-based foods out there! It is possible to build complete protein from solely plant-based foods, however, it is recommended for you to consume 20-25% more plant-based protein to reap the benefits of animal-derived sources.

Here are some of the most popular high-protein food that you can consider incorporating into your diet:

Seitan – made of gluten, the main protein in wheat
Tofu, tempeh, and edamame – all originate from soybeans
Lentils – contains 18g of protein per 240ml cooked cup
Chickpeas, and most varieties of beans (Kidney, black, pinto..)
Nutritional yeast – which has a cheesy flavour and tastes extremely similar to parmesan!
Hempseed, chia seeds
Quinoa, oats, oatmeal
Soy, almond, or coconut milk – a great alternative to dairy
Nuts, nut butters, and other seeds

If adequate protein consumption is your main worry before starting a vegetarian diet, or if your getting any of the signs of low protein while practicing a plant-based diet, don’t stress! It might require a little more effort on your behalf, and you might need to begin tracking your protein intake in apps like MyFitnessPal, but the strength and energy gained is worth it!

May 17, 2018 0 comment

Mighty Moms Singapore

The Secrets of a Mighty Mom: How Does She Do It?

written by Laura Fitzpatrick

Mighty Mom: Natasha Benson (@natbensonyoga)

Studio: Alpha Balance Wellness (@alphabalance)

Kids: Leina (age 9)

Describe a typical day for you, starting from when you wake up:

On a typical day, I either awake at 5:45 AM for Yoga practice or to get my daughter ready for school. The bus comes at 6:45 AM. If I haven’t been to Yoga early I will either go for a run before work or do something at lunchtime like Pilates Reformer or Yoga in the evening. At 8 AM I go to work in my full-time job in an Investment Bank. I get home at around 7 PM and it’s time to spend with my daughter and husband catching up on the days events and doing some reading together. I tend to hit the hay at around 10 PM.. but I love sleep so my husband moans that I go to bed too early!

Mighty Mom

How does keeping fit keep you mighty?

Keeping fit is part of my life. It has been that way since a young age so it’s instinctive. If I don’t move my body I feel awful. Movement and fitness allow me to understand my body and also spend time clearing out the weeds and stale energy.

Mighty Mom

What is your secret weapon?

Yogic breathing or pranayama. I use this in many ways – if I need to cool down or fire up both in and out of work.

Mighty Mom

What is your biggest tip for moms wanting to start their fitness journey, or to stay focused on the journey they’re on?

Plan it. Book the classes, and pay! This will keep you motivated and ensure you go. No excuses, be honest and ask yourself what holds you back. It’s easy to make excuses. Look at your priorities and plan accordingly.

How important is keeping your kids active, and what do you do to encourage it?

My daughter is very active. Like me, she is a keen swimmer and I hope she follows in my footsteps. She also attends boot camps for kids which is helping here create strength and agility.

Mighty Mom

Who is your Mighty Mom idol?

It has to be my own mum. She encouraged me to join in sports from an early age. She also has fostered over 10 children and fundamentally changed their outcomes by encouraging participation in sporting activities.

May 8, 2018 0 comment

Singapore Sweat

Are hybrid workouts the answer to your exercise needs?

written by Rosie Hope

Hybrid workouts, such as piloxing, yogalates and cardiolates, have become fixtures in the fitness world in recent years and you can’t go far without finding a studio with a mashup on their schedule. These hyphenated, multi-tasking, fitness fusions have all the very best intentions, we are sure, but somewhere in the mix of lineages, training and methodology, it seems we somewhat lose the true core of what each method is originally designed for.

Enter STILL 30/30, the workout that splits your session into two key, defined portions – the HIIT and the Yoga. In thirty minutes of HIIT intervals you push your aerobic fitness and endurance, build muscular strength and pump out those feel-good endorphins. Straight away you then back it up with a flowing Yoga practice, to bring the heart rate down, nourish the nervous system, elongate worked muscles, flood the body with oxygen and encourage lymphatic circulation

In scientific terms this is working with your nervous and energetic systems by elevating, then nourishing. In blatantly clear terms, there’s no hiding what each portion is – no crossover or blending – simply you sweat hard, then recover harder to reap the benefits of each modality.

Need more convincing? Here are 4 reasons why you should try out STILL 30/30:

4. Ideal for the time poor

You have every intention to attend a sweat session in the morning and a wind-down yoga in the evening, but then life gets in the way – your boss pushes a deadline forward, your inbox is overflowing and you forgot you have that important event tonight.

still 30/30

Sound familiar? STILL 30/30 is THE workout for those on a busy schedule who require a balanced workout regime. In just sixty minutes you get the pure intention of each activity format and walk away knowing you have met the needs of your physical and mental body that day.

3. Manages cortisol rhythms

Stress reduction is an aspect of life we all want (or more correctly, need) to improve. Whilst cortisol, in elevated amounts, can pose a hindrance to the optimal functioning of the body, we do want cortisol levels to be present, as it propels us forward and gets us going each day.

still 30/30

The split format of 30/30 is cleverly composed to manage your cortisol rhythms, by engaging with the elevation of the stress hormone in the HIIT intervals and then lowering the system back down to healthy levels to support the body with the mindful practice of yoga.

2. Reduces overtraining

Long, extended durations of cardio activity can deplete and burn out the nervous system, particularly when repetitively undertaken. With a knock-on effect of frizzling your adrenal and endocrine systems, this is something you actively want to avoid! While we are all about encouraging a good aerobic conditioning session, studies back up the principle to keep the intensity high and the duration low.

still 30/30

In STILL 30/30, you will push to the maximum for only thirty minutes, a sweet spot of time that will enable you to create an adaption and progression in your training, but concise enough that you won’t over-train! It’s the official way to say goodbye to those long, boring hours in the gym!

1. Encourages recovery

Hands up who is guilty of hitting it hard in the gym and then rushing out the door without bothering to cool down? Yep – we see you. Recovery is of utmost importance if you want to progress and improve your athletic capacity. Taking the time to nourish the body, replenish the energy stores, flood the body with oxygen and elongate tight muscles, ensures you can perform better the next time you enter a class.

still 30/30

The Yoga portion of 30/30 expertly hones in on all of these key aspects of recovery, whilst syncing your juicy, stretching movements to the breath and quietening down the mind for increased mental clarity and focus. The additional upside? You won’t be hit with that nasty DOMs the following morning with this class!

February 9, 2018 0 comment

Fuel Live Singapore Sweat

Top travel tips From LA’s one and only concierge wellness doctor

written by Dr Jonathan Leary

Traveling and exploring the world is always fun, however, I think we can all agree that a long flight to your destination, cramped in your seat, will never leave your body feeling good.

Be sure to add these tips to prepare yourself for your next flight!

Essential items to travel with:

Oregano Oil

An all-natural antibiotic that you can drop under your tongue once you feel a cold coming on (or as prevention).

Vegan Probiotics

Traveling tends to leave us a little backed up, supplement this every day to regulate your bowel movements and to ensure a healthy digestive system.

Essential Oils

Relax and allow your body to enter a deeper sleep with a roll on that is made up of lavender, roman chamomile and/or valerian.

Lacrosse Ball

Small, compact & perfect to use to roll out any area of your body that is in pain or stiff.

CBD Sleep Aid

Need to sleep on a flight… this is your new answer! It is the best natural thing you can take on the market.

Mid-Flight Neck, Back & Hip Stretches

Release your neck by dropping your ear to each shoulder, slowly looking left and right, dropping your chin to your chest, looking straight up to the ceiling and moving your head in small circles (clockwise & counter-clockwise) while breathing out.
Seated Cat-Cow. Loosen up your back by placing your hands on your knees, breathing in, bringing your chest forward & looking up. Then breathe out, round your back, bring your shoulders forward and look down at your belly button and repeat.
Seated figure four stretch. Cross your opposing ankle over the opposite knee and lean forward. This will stretch out your piriformis muscle and take tension off your hips and low back!

Smart Food Choices

Stay Vegan

Due to the poor meat quality found on flights and in a lot of travel destinations, it is always safer to stay clear of the animal protein. Unless you know that the chicken is cage free, antibiotic free, hormone free and that the beef is grass-fed, don’t eat it.

Only Water

The chances of being stiff and in pain on a flight is already high, don’t dehydrate your body more and make things worse. Your choice should always be water!

Bring Your Own Snacks

We all know airplane food is junk, so be prepared! Pack some fresh fruit, healthy nuts, nut butter or seeds in your carry on so that you have a good alternative if you get hungry.

Dealing With Jetlag

Once you check into your hotel go for a nice long walk or jog and explore the new neighborhood. I know this is probably the last thing that you’ll feel like doing, but I promise it will get your blood flowing and help fight against the nagging side effects of jet lag.
Following this get adjusted and/or go for a massage. Your body is pretty beat up after a long flight and the best thing you can do for it is release the tension, remove your new knots, and improve circulation. If you’re unable to make it to the spa this is where bringing a lacrosse ball with you will come in handy.

DR. JONATHAN LEARY

Meet Dr. Jonathan Leary—the first and only Concierge Wellness Doctor who is changing the face of standard healthcare, one patient at a time.

Over the past nine years, Dr. Leary has worked to develop and understand cutting-edge techniques that optimize the body’s capacity for natural healing. His groundbreaking private practice has become widely known for its unique holistic approach and tangible results.

Dr. Leary graduated from the University of Rhode Island in 2011 and received a B.S. in Kinesiology with a concentration in Exercise Science. In 2015 he earned a Doctorate in Chiropractic Medicine and Alternative Medicine at the Southern California University of Health Sciences. Dr. Leary’s education provided him with an extensive foundation of knowledge in the fields of anatomy, physiology, neuroscience, clinical nutrition, and rehabilitation.

Throughout his career, Dr. Leary has brought his professional expertise to a wide range of celebrities, professional and Olympic athletes, and patients of all walks of life. He is dedicated to using his education and talents to help those less fortunate, making annual mission trips to Peru where he has treated and improved the lives of hundreds of women and children. In 2016, Dr. Leary was featured on the television show The Doctors, where he shared his innovative, natural-based program on a national platform.

At the end of 2015, Dr. Leary melded his chiropractic and wellness operations in a move that allowed him to expand his scope of work and solidify his passions. And his groundbreaking new practice is just the tip of the iceberg. He is also bringing wellness to the masses with a series of recovery centers, health products, and volunteer efforts that aim to educate, inspire, and change the way we think about our health and our bodies.

Dr. Jonathan Leary

www.DrJLeary.com

Social Media Tags: @drjonathanleary

Want more tips from experts? Subscribe to the Daily Guava to be kept in the loop!

February 9, 2018 0 comment

Singapore Sweat

10 reasons why you should incorporate boxing into your weekly workouts

written by Rosie Hope

It’s the workout that has everyone obsessed. From Victoria’s Secret models shaping up for the catwalk to the white collar execs looking to blow off steam – the craze around boxing workouts seems to only ever be increasing and for good reason… Merging strength, cardio and conditioning into one sizzling session, it not only gets you results, quick, but it’s one workout that is damn empowering! Haven’t stepped into the ring yet? Let us fill you in on the 10 reasons why you should be incorporating boxing into your weekly workouts.

1. It increases your coordination

Remember the old float like a butterfly, sting like a bee quote? Boxing is all about fine-tuning those coordination skills, so you can move with the grace of a dancer and then throw down a fierce punch. As you’re working your way through strike combinations you’ll be seamlessly honing your fast hand-eye coordination to roll the punches out!

10 reasons why you should incorporate boxing into your weekly workouts.

2. It’s a 2 in 1 combo

Though we are big fans of a hybrid workout, some workout classes that have you trekking from the treadmill to floor strength segments, just reminding you of all the work that is yet to come. Boxing, however, keeps your brain engaged and fast-tracks your cross-training, seamlessly merging both strength and cardio components in the 2 in 1 combo. You’ll be building strength and increasing your cardiovascular fitness lung through every section of the workout and getting in a well-rounded conditioning session.

3. It skyrockets your fitness levels

The combination of HIIT intervals, cardio drills and strength sequences within a boxing class makes this workout a killer for conditioning the entire body. You’ll be dripping with sweat, panting out of breath and thinking your arms might fall off in that final minute, but trust us, this workout will skyrocket your fitness levels!

Which leads us to the next point…

10 reasons why you should incorporate boxing into your weekly workouts.

4. It enhances your body composition

Whilst it’s a workout focused on skill development, not on weight loss, we cannot deny that boxing sets ignites a transformation of your body composition. As you’re building muscle, burning fat and torching that metabolism, you’ll notice a definitive change in your shape towards a lean, fighting fit physique.

5. It carves out your core

Let us fill you in on a little secret. Boxing is our secret weapon to strengthening and toning the core. Without even addressing that burning core section included in most classes, the actual act of boxing drives power from the hips and waist, meaning your oblique’s and abdominals are fired up to nail that right hook. Don’t believe us? Just peep any of the pros…

10 reasons why you should incorporate boxing into your weekly workouts.

6. It’s a skill-Based workout

Don’t be fooled, this is one workout that leaves you with more than just the physical side effects. With no wasted hours of boring cardio on a treadmill here, as you’re sweating you’ll be learning a new skill and productively enhancing your repertoire of knowledge. All about that upskilling in 2018!

7. It boosts your confidence

Want to feel like a badass? Nail a seriously tricky boxing combination and feel the power of your fist hitting the bag. As you’re learning new skills and becoming stronger, faster and fitter, this quality time spent on yourself will have you feeling all kinds of empowered. There’s simply no denying it, boxing boosts your confidence and makes you feel like a ninja!

10 reasons why you should incorporate boxing into your weekly workouts.

8. It increases your mental focus

Think you can get through six rounds of strike without paying attention? Think again! Boxing requires you to focus purely on the task at hand, making it an ideal mindful movement workout. You’ll be strengthening those mind-body neural pathways and instantly reinforcing movement patterns to power through the combinations of jab, cross, hook and roll!

9. It benefits mental health

Boxing has been widely acknowledged to be an excellent workout for positive mental health and stress reduction. By physically relieving the body of any pent-up tensions and unleashing positive endorphins, you’ll notice a difference in your mood within the space of a session. Whether you’re tuning in to get some mental strength before a line-up of intense meetings or just blowing off steam after a long dark at work or, boxing will be benefitting your overall mental health.

10. You’ll equip yourself with self-defense techniques

When thinking of a workout that can aid you in circumstances of self-defense – boxing sure is up there. Whilst we strongly advocate that the answer to conflict is not with violence and hope you never find yourself in a situation where you must use your fists outside the Still boxing studio, it does bring peace of mind to know you are equipped with the capability of protecting yourself should it be necessary one day.

January 30, 2018 0 comment

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