Singapore

Tomato & Basil Popsicles | UFIT Kitchen

It’s silly season after all. Get the party started with these uber cool tomato & basil popsicles. Our new take on soup - try it!

INGREDIENTS:

  • 4 large ripe tomatoes
  • 1 garlic clove
  • 2 tbsp extra virgin olive oil
  • 1 Handful of fresh Basil
  • Seasoning: salt, pepper, crushed chili/pepperoncino to taste, optional: tabasco 
  • 1 fresh burrata

Method:

1. Wash the tomatoes, cut them in chunks and place on a large bowl. 
2. Add the olive oil, half of the basil leaves and the garlic (previously peeled and crushed). 
3. Cover with film paper and microwave at max capacity for 8 minutes. If you prefer not to microwave, cook on a covered saucepan at medium heat for approx 20 minutes. Cool down for ten minutes. 
4. Use a hand blender to make the sauce smoother. Add seasoning to taste. 
5. Set aside 8 Basil leaves to stick to the sides of the popsicle maker. 
6. Chop the remaining fresh leaves using a spoon to add them to the mix. Pour the mix into the popsicle maker. Freeze for at least 4 hours.
7. For presenting, prepare a large plate. Place the burrata in the middle. Using a sharp knife, carefully do vertical and horizontal cut on top of the burrata. Sprinkle sea salt or pink salt and pepper. Place the popsicles on the remaining area and drizzle with olive oil.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

Ramp up your warm up

When it comes to warming up, what are we trying to accomplish? The name itself is a bit of a hint, but increasing body temperature is just one element. It might be easier if we rename the warm-up to training preparation. Now if we ask what we’re trying to accomplish, it should be obvious - we’re preparing our bodies for the training to follow.

But is it necessary? Or how necessary is it?

There's ongoing discussion about this, as with so many other topics in physiology. I'm not going to discuss it further here, but I know from experience that the more prepared I am for a session the better I feel during and after the session! If you’re not sure, try it out and see for yourself.

Why is training preparation important?

We've seen an increased focus on mobility and proper warm-up protocols amongst trainers and athletes in the last ten years.

But the search for a "quick fix" is still ongoing, and in today’s society everyone seems to strive to succeed both economically and personally. On the personal side, a strong, lean and healthy body range is high up on the list.

But that requires a lot of time, or so it seems. And time is money. Lots of training concepts and adverts promise you an amazing body if only you spend money on it!

Time - no problem... ummm, too good to be true? Yes.

There simply are no short-cuts when it comes to achieving a strong, lean - and may I add, supple body. It takes some thinking, assessments and planning to progress towards this goal.

So skipping the "warm up" to save time is not a good idea. You end up losing in the long run. To rush the warm-up so you´d actually need to warm up before your warm up is not very wise either. You get the point - skipping the warm up is taking short cuts, and short cuts will not give you optimal results.

So let’s look at some ways to prepare the body for the training session ahead.

I reckon if you read this, you're training with us at UFIT already, and one of the reasons you train with us is to achieve the above-mentioned healthy and awesome body.

For us coaches we have two main priorities - to help you make the most out of your time spent on training - in the safest way possible. The fun part comes as a bonus!

When I speak about safety I'm talking mainly about injury prevention through training preparation and good form.

But there is so much more to training preparation. It´s also vital for a good overall experience. Like a good movie, it should have a beginning - a main part and an end. Without one or the other, the movie experience wouldn’t be the same, right? The popcorn only goes so far...

How to ramp up in an adequate way

There are tons of mobility drills and training preparation exercises, and there´s not a single answer to what good preparation is.

An ideal warm up protocol depends on the goal with the training session. There are different preparation methods depending on what kind of session you are ramping up for.

However, the first part of the session should involve drills that gets your blood circulation going and that fires up your Central Nervous System (CNS). The second part should prepare your body to work in a full range of motion. The third part should activate your main muscles to make sure they´re fired up properly before going into specific movements. The fourth part depends on the activity and the main goal of the session.

Is the session ahead a pure strength session? A running session? A HIIT session? Or a mix of all these; a so called Metcon session? Is it a performance/skill session?

To put it very simply, if your main goal with a session is to hit personal records on deadlifts, you don’t have to spend 10 minutes on running drills. Not that it will hurt in any way to do it, rather the opposite, but there are better ways to prep your body for a 1RM lift.

This general protocol is a-so called RAMP protocol. Now you get why we say 'RAMP UP' before your session!

R for Raising body temperature and heart rate to increase core temperature and local tissue blood flow

A for Activating key muscle groups and neuro-muscular coordination and stabilisation

M for Mobilising joints and stimulate joint lubrication

P for Prime the body for maximal intensities that the following session will require.

Some popular warm up protocols

Prior to HIIT and strength sessions, the following mobility protocols are great:

- Wrists (wrist circles, stretch)

- Elbows (elbow circles, elbow punch)

- Shoulders/upper back (dislocations, arm circles, over and backs (swing the arms up over your shoulders and chop your upper back, then swing the arms back down behind you) and bear hug swings (swing your arms out to the sides, then back across your body like you’re hugging yourself) are quick and easy.

A stretch we call the pat down is also great: get near a wall and put your hands against it overhead like you’re getting searched by an arresting officer. Keeping the abs tight to prevent hyperextension of the back, push your chest down and back from the wall to open the shoulders. Instead of just pushing, thinking of pulling down away from the hands as well. No equipment needed.

- Spine/trunk (standing trunk rotations, scorpion)

- Hip flexors/quads (leg swings, lunge variation with rotations, running drills)

- Hip extensors/adductors (bow and bend, Spiderman lunge, groiners which are like mountain climbers that reach the feet up to the hands and put you in the Spiderman lunge position. Walking leg cradles (knee to chest), side leg swings, walkouts (inchworm), the Kossack, the Russian baby maker,

- Knees (knee rotations, squats)

- Ankles/calves (heel-toe walking, ankle circles).

Key factors that will give awesome training preparation

  • Keep it dynamic
  • Movement through all three planes, sagital, frontal, transverse
  • Compound movements (the perfect stretch)
  • Primal movements (crab walks, frog jumps, duck walks, bear crawls, inchworms)
  • Unilateral movements
  • Full body dynamic ROM (range of motion) on all joints
  • Shoulder mobility
  • Mobilisation of thoracic spine and hips
  • Activations of glutes (the body´s powerhouse)
  • Core stabilisation and organization (spinal mechanics)
  • Prime the central nervous system
  • Co-ordination (concentration and good form)

By no means do you have to follow these exact protocols, but this gives a good indication that a proper warm-up is more than a few jumping jacks, knee tucks and push-ups.

And again - there are no short cuts that will help you reach your goal.

Only hard, smart work will. So next time, think your sessions through. You'll get so much more out of them.

Or even better - keep coming to our sessions, we've thought them through for you!


ABOUT THE AUTHOR

Meet Mona Brisbane She’s had 15 years experience in the fitness industry as a Personal Trainer and has done individual training and corporate group training. Since moving to Singapore 3 years ago, she fulfils her passion of training by challenging herself with kettle bells, plyometrics, cycling, running, in fact you name it and she’ll do it! She believes variation is the key to improving your health and keep the body guessing.  Mona has a contagious energy which we know will get passed onto you all!


UFIT BOOTCAMPS

UFIT PERSONAL TRAINING


BEST OUTDOOR BOOTCAMPS IN SINGAPORE,' COURTESY OF THE SHAPE SPORTS AWARDS 2017

We're SO proud to announce that our SHEFIT classes have been awarded the 'Best Outdoor Bootcamps in Singapore’, courtesy of the SHAPE Sports Awards 2017. 

We’re delighted they’ve recognised the amazing community spirit that exists amongst us, along with our high standards of coaching and our trainers' unique ability to motivate and encourage you all. It's been an amazing journey since we began with our awesome Founder Lisa Clayton who built UFIT Bootcamps to what it is today. Her energy and passion is contagious amongst our community with our coaches and UFITers. We can't wait to continue 2017 and deliver only the best for you!

 

 

SESAME CRACKERS & DIPS PLATTER| UFIT KITCHEN

A great creation to introduce for dinner parties or mid afternoon weekend snacks to enjoy with your homemade dips.

INGREDIENTS:

  • 1/2 cup pumpkin seed
  • 1/2 cup sunflower seed
  • 1/4 cup chia seed
  • 1/4 cup linseed
  • 1/4 cup black sesame seed
  • 1/4 cup white sesame see
  • 2 tbsp of flaxseed meal
  • 1 cup of water
  • Salt, cumin to taste
  • Baking paper

METHOD:

1.    In a large bowl, mix all the seeds, salt and cumin and add 3/4 cup of water, then mix with a wooden spoon. Make sure you check the consistency - if it's not runny, add the remaining water.

2.    Preheat the oven to 180. Prepare the tray with paper and spread some oil (extra precaution).

3.    Spread the mix evenly and bake for 20 minutes. Slice into desired shape and put back on the oven until crispy and golden (about 5-10min).

4.    Pair these tasty crackers with olives and salsa.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

Meet Justine, our September Clean & Lean runner up!

Justine was our close runner up in our recent Clean & Lean Challenge, read more about her journey here...

Our Clean & Lean programme has seen some inspirational results over the last 12 months and Justine is certainly one of them. Justine dedicated her time and motivation to the programme – the results are a HUGE achievement.

Of the course of the four weeks Justine’s hard work paid off and she lost a staggering 5.6kg and 7.49% Body Fat. Justine has kindly taken the time to share her experience of the programme to bring to life what it’s like. Hear it from Justine:

1.    What made you sign up for Clean & Lean?

I have had two children over the past 4 years and been incredibly busy.  I had kind of let health and fitness take a back seat so was looking for a kick starter as I knew I was drastically unfit.

2.    How was your first week?

Awesome I got to eat bacon and eggs every morning what’s not to love about that!  First week was actually fine the novelty was there it was new and exciting

3.    Did you sign up with a friend or by yourself?

I did it by myself

4.    How have you felt each week?

Honestly as I moved to the third and fourth week I really struggled with energy issues – I was quite strict and didn’t add any carbs in the 4th week which meant the bootcamps and running were really hard going.

5.    Did it get easier?

Honestly no it got harder but I stuck at it!

6.    Congratulations, you made it to the end of the four weeks how do you feel now?

I felt amazing and once I added in a few more carbs my energy returned and I realized how far I had come – I lost a shed load of weight and my sleep pattern was much better plus I was a lot fitter

7.    What was the biggest surprise after the four weeks?

I think the impact food has on how you feel. Just taking out some of the rubbish made me feel a lot more in tune with what works for me. I was able to work out that possibly dairy doesn’t agree with me and if I want to lose weights carbs are the key.

8.    What kept you motivated?

I really wanted to win the prize – I nearly got there!

9.    Would you recommend to a friend?

Absolutely, it’s not the most fun thing in the world but if you need a kick starter to something that I think is actually quite life changing and a manageable way to lose weight and maintain that weight loss this is it. 

A big thanks to our partners who supported us throughout the programme to keep our community energised, inspired and fuelled for their weeks ahead.

UFIT Clinic
UFIT Bootcamps
CrossFit Tanjong Pagar
The Whole Kitchen
Sarnies
Sabine’s Baskets
FitThree Meals
The Providore

Join our next Clean & Lean programme and embark on a journey of a life time. Learn everything you need to know about nutrition and exercise to build a sustainable healthier, happier you. View our next challenge here. Take your first step with UFIT Clean & Lean. Make the change and see the life changing results.

Catch up with one of Singapore's fittest men - CrossFit Tanjong Pagar's Head Coach Dylan Goddard

CrossFit Tanjong Pagar’s Head Coach, Dylan Goddard was Singapore’s fittest CrossFit athlete in 2015. We managed to get 30 minutes with him to get the inside track on how top athletes prepare themselves physically and mentally for competitions. 

We picked his brains on nutrition, pain management, training and asked him how he sees CrossFit developing in Singapore.

1.     Where did your passion for fitness start?

Straight from Safa land (South Africa). I’ve been in Singapore for five years and always had a passion for health and fitness. Previously I took part in competitive body building for three-four years, grappled with MMA and competitive mountain biking. My real passion for CrossFit started four years ago and really took to competing two-three years from then and I haven’t looked back since. My real passions stem from passing on knowledge to clients at the box, progression in human movement and performance from the moment they start their journey at the box.

2.     What does it take to become one of the fittest men in Singapore?

It all comes down to living a disciplined lifestyle.  I am incredibly driven to constantly improve and by my passion for the sport, so I am able to stay focused and make certain sacrifices.  I am pretty tough on myself to ensure I am always pushing on in strength, mobility and performance.

I live by the 1% rule.  Every time I walk in to CrossFit Tanjong Pagar or any other box around the world, as long as I give 1% more than the day or week before, that’s all that counts.

3.     What gives you the edge?

It comes down to one thing for me - mental strength. I believe that training the brain is a vital component of achieving personal bests. Whether it be a pre-workout meditation, where I focus on the goal and how good it will feel when I achieve it, or having the ability to push past pain barriers in the midst of a tough WoD. 

It’s not just the quantity of training, it is the quality of the work and effort that you give to your sessions. You can only give the best quality if your mind is truly present and alive to the goal.

4. What's your favourite type of training and why?

It’s hard to choose, but I would say endurance based workouts.  I think I am quite mentally tough which helps me to focus and get through pain barriers, often allowing me to get ahead of other competitors.

I also enjoy experimenting with how far I can push my body.

5. How do you get competition ready?

Generally, the workouts are released a few weeks in advance of all competitions. In CrossFit; technique needs to be perfect. Your body adapts to different styles and movements and you need to make sure you are ready to take on those challenges in the most efficient way possible.

 These three steps help me to focus and achieve great results;

  1. Perfecting the technique of the movements in the correct sequence
  2. Trust in your training programme – the hay is already in the barn!
  3. Confidence in your approach – no stress and no cramming!

6. What's the next competition for you?

It’s an awesome Team based competition that CrossFit Tanjong Pagar are stoked for; it’s the Manilla Throwdown on the 4th – 5th November, which is one of the biggest competitions in Asia. We have three really talented teams representing CrossFit Tanjong Pagar.

  • The Dream Team – Daryl Cheng (Singapore 2016 CrossFit Champion) /Trisha Tan and myself Dylan Goddard (Head Coach at CrossFit Tanjong Pagar, CFTP)
  • Triple Jizzle - John Cheah (CFTP Coach), Jordan Fitzpatrick (CFTP Coach) and Jenna Laughlin
  • The A Team – Annie Set,  Evan Partsch and Stefano Scuratti

7. What does it take mentally to focus your mind when you're competing?

There are several steps that help to keep me focused, here are my top three:

  1. Breathing techniques before warming up to reset the mind
  2. Believe in yourself – this is your time to shine
  3. Dealing with the pain before it actually it happens. I re-live past workouts to remember what the pain felt like.  

8. How does your diet change before, during and after a competition?

This depends on the type of competition. For a one-day competition my diet doesn’t change before at all. I tend to stick to my normal regime the night before, and then on the day, I wake up early and have a carb rich breakfast, such as oatmeal and I avoid too much fat.

Throughout the day I make sure I take lots of liquid nutrition, such as a pure carbohydrate sports drink like Gatorade. Due to the Asian climate, I have to be militant about ensuring that my electrolytes are replaced throughout the day with water and Nuun tablets. If I am feeling a bit flat before the competition starts I will usually take a pre workout to get pumped. In the evening I like to enjoy a well-earned BIG FAT meal. 

For multi day events that last between two – three days I stick to the same breakfast. After workouts I refuel with a protein shake, sugar and carbohydrates. Again it is absolutely essential to make sure electrolytes are replaced.  A typical meal will include a rice base with vegetables and protein which will always be fish or chicken.  Sushi, rice, salmon and tuna are foods that we are able to digest really quickly, giving the body maximum time for replenishment and recovery.  I never eat anything I haven’t eaten before and make sure I get enough rest. 

9.     Who and what keeps you motivated and why?

CrossFit competitions are tough! Being able to share the experience and journey with others, helps me keep my form and stay on top of my game. As an individual competitor you’re accountable for only yourself, but as a team competitor you train together which is certainly more fun, and the overall pressure is reduced. I certainly seem to perform a lot better this way.

The motivation I take from CrossFit Tanjong Pagar’s coaches and members, as well as those at our Sister box CrossFit BukitTimah is huge. Seeing members progress, reminds me every day that with a little bit of effort, the results can be astonishing.  Knowing I am representing the box and our communities in competitions keeps me hungry for more.  As we get to the Regionals and Pacifics, I get to stand proud and show what we can do - this is my box, my space and knowing that we’ve built a network and community that inspires us every single day is inspiration itself. 

 

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle


About the Author 

Dylan has worked in the fitness industry for the past 8 years. Having started his career in his home town of Cape Town, South Africa, Dylan has since gained international exposure by making a move to Singapore to pursue his passion of health and fitness. This passion is evident in the way he carries himself in the box, ensuring he gives 110% in all that he does.

Dylan is a qualified personal trainer and holds a National Certificate in Personal Training from the National Federation of Professional Trainers (NFPT), United States. He joined the CrossFit community and hopes to inspire and motivate people in this way of training and living out a healthy, full lifestyle. He has also attained his CrossFit Level 1 Certification.


About CrossFit Tanjong Pagar

WHO WE ARE

CrossFit Tanjong Pagar is Singapore’s leading CrossFit box located in the heart of the CBD. We are proud to boast the largest training facility of its kind, with air-conditioning, top CrossFit certified trainers and a positive environment that helps create a diverse and successful community.

WHAT WE DO

CrossFit Tanjong Pagar was formed solely to provide the best training, coaching, community, and results that Singapore has to offer. Our coaches design and implement functional training programs to strengthen your body, heart, mind, and soul.

Get in touch to take the first steps with your Free Trial, Fundamentals or if you’re in town walk in and say hey we would love to meet you!