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Solution for Your Sweet Tooth (Part 2)

Genesis Coaches — Fri, 08 Jun 2012 02:00:36 +0000

In the first part, we talked about 2 sweet treats that are healthy. Fortunately for us, the list doesn’t stop there. Here are 2 more healthy sweet treats for your sweet tooth

Berries

Berries are loaded with anti-oxidants

Members of our gym will know I’m not a huge advocate of daily fruit intake. Not if you want to be lean and living in great health, anyway. The only exception is berries. Blueberries, blackberries, strawberries, raspberries…the more the better. Berries are also a great alternative to candy for kids.

These beautifully delicious fruits are jammed packed with biologically active phytonutrients, making them remarkably powerful antioxidants and health enhancers. Isn’t there something ever so luxurious about a bowl of berries mixed in heavy cream (a personal favourite of mine by the way) with your post meal?

One word of warning on berries though, conventionally they are quite toxic, so always choose organic. There are toxins on both the outside and the inside of berries. So washing doesn’t help much. If toxins don’t bother you just compare the taste – it’s like eating water compared to incredible sweetness and flavour.

Dark Organic Chocolate (chocolate lovers rejoice!)

Dark chocolate is good for weight loss...for real!

Okay so dark chocolate sure isn’t as sweet as milk, but hey, it’s still chocolate nonetheless. There is a catch though, it has to be at least 70% and organic.

According to world renounced Strength and Conditioning Coach and creator of BioSignature Modulation Charles Poliquin, eating up to 90 grams of lead-free organic dark chocolate each day can actually assist in weight loss! Not to mention a hell lot of ‘feel-good’ factor I might add!

Cocoa is rich in polyphonol antioxidants, particularly important for females to support a healthy uterus. Remember, no more than 90 grams, and it should be at least 70% dark and organic. To release flavour and reduce pigging out, shave the chocolate with a grater before eating it.

So what are you having for desserts later?

Solution for Your Sweet Tooth (Part 1)

Genesis Coaches — Tue, 22 May 2012 01:50:47 +0000

By Malcolm Pow

One popular topic among the clients in Genesis Gym is actually what food can they indulge in to break away from the monotonous foods they have been eating (and keep their sanity in check) without jeopardizing their fat loss. It is understandable for one yearning to succumb to their sugar cravings after eating as “clean” as a whistle for a period of time. We are human after all. Even I sporadically experience that pressing need or should I say, want, for something deliciously, naughtily sweet.

How awesome would it be if there were guilt free sweet treats that actually contributed to improved health and even weight loss? Here are some that actually makes the cut:

Stevia: Sugar Substitute

Stevia

It’s a lifesaver for those who love to bake or (admit it!) sprinkle sugar on their food from time to time. This South American herb is actually 30 times sweeter and can be up to 300 times sweeter than sugar when in its liquid format. The real deal is that Stevia has virtually zero-calorie and no effect on your blood sugar. Most artificial sweeteners cause fat storage since they are so effective at tricking your body to release insulin.

Organic white wine or champagne

Good News for Social Drinkers out there

Even though they do not offer as much benefits as red wine, they are just as beneficial for their antioxidant properties as what red wine is. Wine contains the before-mentioned polyphonol antioxidant but also has the antioxidant resveratrol. It improves immune and heart health, and even aids in the release of certain stored body fats.

The list does not stop here (Thank goodness!). I will list down 2 more treats for you to indulge in the next blog post. Until then, enjoy your stevia and champagne, guilt free!

Man Up!

Genesis Coaches — Thu, 17 May 2012 03:24:01 +0000

By Jen Li Sheng

Over here at genesis gym, we don’t try to instil a sense of machismo in our clients, nor do we have an agenda of dominance.

But I gotta say that the general caliber of males nowadays are just… well, disappointing.

A little knock, a little bruise, a little push and they crumble like a stack of cards. I know of (womanly) female clients that are made of tougher stuff.

This is what most guys becoming now

Some guys nowadays seem more content to spend their time becoming keyboard warriors than really getting any real physical work done.

And don’t get me started on their dressing.

And so, it was refreshing to stumble upon a site “dedicated to uncovering the lost art of being a man”.

Now, this website (artofmanliness.com) ain’t about girls in skimpy clothing, or how make love like hamsters.

Their mission is to help men “be better husbands, better fathers, and better men”, and to “man up”.

Want to learn about the virtues of wisdom, courage and justice? Look under their “manvotionals” for an insight into such values.

Can’t tell the difference between a black tie and a semi formal event? Look under dress and grooming to get some ideas on what to wear for the right event.

Need advise on how to communicate better? Learn how to look people in the eye, pay attention to others and how to hold a conversation.

Wanna acquire some manly skills? The site teaches you, amongst other things, how to construct a multi purpose workbench, how to patch a hole in your drywall, how to cook an omelette.

One of its latest entries even teaches you how to make your own prowler. That gets a manly nod in my books.

So go on. Delve into the site. Dig up a useful nugget of information or two. Build up the man inside of you.

For a strong, sturdy hardware to encase that newfound character of yours, you can look towards our personal training services or our bootcamps to help you.

Chemistry101: Acids and Bases!

Genesis Coaches — Tue, 08 May 2012 01:44:55 +0000

By Alison Yen

The metabolism of many major nutrients generates acids in our bodies. Acid loads can also come from food consumption and normal metabolic processes such as respiration, tissue metabolism, etc. The cells in our bodies can only function at a certain delicate acid-base balance, as such, it is important to neutralize these acids.

“Heck it! I just want to lose fat and/or gain muscle, what has this got to do with me?”

I hear you. But before you think this is all bull crap, hold it. I always tell the clients at Genesis Gym that a healthy and well-functioning body will burn fat and build lean mass more efficiently.

Fruit alkalizes your body

Alkalizing our bodies will help reduce the health issues associated with the chronic consumption of an acidic diet – e.g. higher levels of blood cortisol, loss of muscle mass, growth hormone resistance, etc. The problems occur because our bodies have to look for buffering substances (our minerals and proteins) in order to counteract the high acid loads. This leaching of minerals from bones causes an increased chance of osteoporosis and kidney stone formation (due to heavy mineral losses excreted in the urine).
Now, what can you do about it?

First and foremost, if you are still eating processed food (anything that does not swim, fly, run, crawl or grow from the ground), please change your nutrition.

Below are a few more recommendations that you can start implementing:

Potatoes are not green vegetables!

1. Eat more green vegetables with each meal/feeding
2. Supplement with L-Glutamine especially if you are training effectively with weights on a frequent basis
3. Avoid adding too much salt in your food
4. Take a Greens supplement

The small things do count. Make these simple changes and get your health back.

Remember, how you care for your body is how it will take care of you in the years to come.

Simple but Powerful: Sleep in the Dark

Genesis Coaches — Tue, 01 May 2012 03:58:39 +0000

By Tobias Kananggar Ganda

Sleep is an important component of healthy lifestyle too!

In Genesis Gym, we always tell our personal training and bootcamp clients that sufficient and high quality sleep is as important as effective training program and healthy diet in the quest of achieving the fitness goals. There are a lot of articles published in various health magazines or online about how to have high quality of sleep, about how many hours of sleep is sufficient. However, most articles miss this 1 important point that is to sleep in darkness.

Sleep in darkness is another very important aspect of good quality sleep. Unfortunately, it is often overlooked and underrated. But let it be not overlooked and underrated anymore. Here is one research that is surely gonna give it the amount of attention it deserves.

As published in the December 1, 2005 issue of Cancer research, researchers found that sleeping in darkness promotes a healthy blood level of melatonin, a hormone that can significantly suppress the cancer cell proliferation and tumor growth. Furthermore, they also found that sleeping under light exposure causes a large drop in blood level of melatonin. The reason behind this is simply because lights disrupt its natural production as it is produced mostly during the complete absence of light.

This is why women with night shift work schedule have a “higher than average” risk of developing breast cancer. This finding also explains why breast cancer is 5 times more common in modernized countries compared to less developed ones. It might be also the reason behind lower rates of cancer among visually challenged people compared to people who have no problems with vision.

You won't be in this situation if you sleep in the dark

Other than protecting you from cancer, sleeping in the dark can also keep you calm and happy while protecting you from depression. Melatonin affects the production of serotonin, a brain chemical that gives us a sense of calm and satisfaction or wellbeing.

Furthermore, other than cancer and depression, melatonin deficiency, which is triggered mostly by light exposure during sleeps, can also weaken immune system, increase risk of osteoporosis and heart disease.

With so many major problems associated with such a simple failure of sleeping in the dark, I believe it is wise to take this “simple” matter seriously. Therefore, start sleeping in the dark now. Protect yourself from the danger of cancer, depression, etc.

In Genesis Gym, we find that our personal training and bootcamp clients experience a higher sense of wellbeing and happiness as well as higher energy level as soon as they start sleeping in the dark. By sleeping in the dark, you can experience the same too!

The magnificent Magnesium

Genesis Coaches — Tue, 24 Apr 2012 02:25:23 +0000

By Melvyn Yeo

Magnesium, magnesium magnesium why magnesium?, That may be one of the top question from personal training or bootcamp clients at Genesis gym, lots of clients wonder why we strongly recommend magnesium and its consumption

More Magnesium will translate into deeper sleep!

Most of the clients hear magnesium would aid in their sleep, however magnesium plays a large number of roles in our daily lives besides aiding in sleep.

Magnesium plays a vital role in our daily lives such as
• Magnesium regulates more than 325 enzymatic process in the body, mainly in the production, transportation, storage and utilization of energy
• Magnesium bonds with ATP(adenosine tri phosphate) to produce and transport energy
• Transmits nerve Signals
• Relaxes muscles Cells
• Magnesium is required for proper sugar control
• Magnesium supports the adrenal glands which tend to be overworked when faced with stress
• Magnesium reduces lactic acid which causes post exercise pain
• Magnesium helps prevent the formation of clots in blood vessels
• Magnesium helps the body digest, utilize and absorb proteins, fats and carbohydrates.
• Magnesium activates Lecithin-Cholesterol acyltransferase(LCAT) an enzyme that converts LDL(Bad Cholesterol) into HDL(Good Cholesterol)
• Stronger bones

Why we need Magnesium

But I eat a lot of magnesium rich food, therefore my levels ought to be to sufficient and I wouldn’t need supplementation is what we normally hear from our clients.

High Quality Magnesium Supplementation For Better Sleep!

However, due to the lack of magnesium in our food from dead soil, acid rain and soil erosion. Achieving an optimal amount of magnesium from food maybe difficult and supplementation is essential.

Magnesium is 66% in our bones and 33% in our skeletal and cardiac muscles.

Magnesium levels are naturally depleted in the body due mainly due to physical factors such as stress, high intake of refined carbohydrates, insufficient stomach acid, depression, lack of sunlight, lack of minerals, alcoholism and age.

Deficiencies in magnesium could be a sign from medical conditions such as Inflammation, osteoporosis, fatigue, constipation and poor mental function.

Magnesium helps cells respond to the hormone insulin, with magnesium deficiencies insulin is unable to assist in the cellular uptake of glucose for the production of energy becomes lower than normal and the body takes an alternative path that converts the excess sugar into fats.

Magnesium regulates the amount of cholesterol produced in the body by adjusting cholesterol synthesis, with a lack of magnesium the regulator becomes faulty leading to high levels of cholesterol being produced.

Without sufficient levels of magnesium, the body is not able to absorb the calcium for the bones and therefore making the skeletal system weak and brittle.

Fruit is all good…..isn’t it?

Genesis Coaches — Tue, 17 Apr 2012 02:11:10 +0000

By Malcolm Pow

Really?

Here’s a “fruit” for thought: Will an apple a day keep the doctor away? Many of our bootcamp and personal training clients will agree in a heartbeat since we were all inculcated by our parents into thinking so. What they didn’t know about fruits is that even though they are great foods loaded with nutrients, they also contain fructose.

Puzzled why fructose in large quantities is such bad news? Fructose is a monosaccharide (simple sugar), which the body can use for energy. Most of the carbohydrates we eat are made up of chains of glucose. When glucose enters the bloodstream, the body releases insulin to help regulate it. Fructose, on the other hand, does not spike insulin and is only metabolized in the liver. To greatly simplify the situation: When too much fructose enters the liver, the liver can’t process it all fast enough for the body to use as sugar. And since insulin is not getting into muscle cells, it lingers around the body and starts making fats from the fructose and sending them off into the bloodstream as triglycerides. The elevated blood triglyceride levels lead to decrease insulin sensitivity, cholesterol build up, and fat gain! Nutrition expert Robert Crayhon has a very apt quote on this: Fructose is like the guest that won’t go home once the party is over.

Left: Non-oxidized piece of apple; Right: Oxidized piece of apple

Shedding more light, too much fructose in the diet also increases glycation. Glycation is the cross linking of proteins (and DNA molecules) caused by sugar aldehydes reacting with the amino acids on the protein molecule to create Advance Glycosylation End-Products (AGEs). Basically in layman’s term, glycation is browning or oxidation, like an apple turning yellow after being cut into half.

Our bootcamp and personal training clients (especially those displaying insulin problem biosignature profiles) were all advised to keep tabs on their fruits intake. As a general rule of thumb, fructose intake should be limited to 5 to 10 grams a day, with very active individuals maxing out at 20 grams. Some of the lower fructose fruits and vegetables we recommend include most berries, nectarines, grapefruit, avocado and tomatoes. Bananas, watermelon, and pineapples are on the high end of the scale. Remember that a medium apple or a cup of grapes provides around 10-12 grams of fructose. What you really need to avoid is high fructose corn syrup and fructose sweetened beverages, particularly sodas.

6 Reasons Why You Should Work with Genesis Coaches

Genesis Coaches — Tue, 10 Apr 2012 02:10:57 +0000

By Chris Lim

At Genesis Gym, we always let our clients have their best buck for their money and time they invested into their health and result.

WHY? Because we always give the best possible effective training programs to get them fit and strong.

How? Here’s how.

In Genesis Gym, everyone has training log

• Don’t know how much time to perform rep and set in a perfect technique?
Genesis Coaches will show u how it is done.

• If you are spending hours in the gym and still not slim, something is wrong !!!
Genesis Coaches will make sure you are out of the gym within 60mins.

• If going to a gym to watching your cable TV or read your newspaper on your cardio machine
Genesis Coaches will only make sure you look at our “Genesis TV”

• If you can’t squat one time your body weight, you will be in a SHOCK that strong women exist !!! Have a look at our female boot-campers and personal training clients.
Genesis Coaches design an effective program to get you stronger rather than being weak.

• If you have fitness myths, and it’s getting in your way, e.g : Being Vegans is the only way to be healthy ??
Genesis Coaches will help you avoid these stumbling blocks and misconceptions because our knowledge is rooted with exercise and nutritional science principles.

• You will be held accountable
Genesis Coaches not only motivates you with verbal support but enhance competitiveness in you during training and teaches accountability to live up your expectations for personal improvement.

In Genesis Gym, all Genesis Coaches make sure what you will be getting for in an effective training to get to your goals and needs in, Lean Body Boot-Camp, Mass Building Boot-Camp and Personal Training.

For What We Could Be

Genesis Coaches — Wed, 21 Mar 2012 02:47:42 +0000

by June Alison Yen

Is it really a horror and torture to eat healthy?

“The important thing is this: To be able, at any moment, to sacrifice what we are for what we could become.” – Charles Dubois

As I stick my fork into my usual Tupperware of my (already cold) pan-grilled meats and florets of broccoli, I would often get comments such as, “Wow! I can’t see myself eating that. Why torture yourself like that?”

Well, they don’t understand that I enjoy the food I’m eating, and I love this healthy way of eating! Having a mindset of going through a “diet” to get to the body of your dreams will not work for the long term.

Here at Genesis Gym, our bootcamp and personal training clients are encouraged to adopt a Paleo way of eating, and pretty often, I get new clients asking me when this “diet” will be over.

If having a healthy, strong and lean body is important to you, you have to make it a lifestyle and a lifelong commitment. Learning to love and appreciate the “healthy” food on your table will make the transition from the bad to healthy eating easier.

It is the same for training. As the going gets tough, I see people quit. The people who see success are always the ones who turn up, even after their initial enthusiasm dies off and the rigors of training takes over. Those who persevere will eventually see results of their labor.

As my fitness figure contest draws nearer and the preparation gets tougher, there are many times when thoughts of quitting flooded my mind – especially when the body is perpetually sore and finally the Tupperwares of cold food doesn’t seem so appealing anymore.

However, I would always remind myself, never to sacrifice what I want most, for what I want for the moment.

If you love yourself, and think your health is important, then give it your best, push through, turn up and do what you have to do. There is only so much the Coaches at Genesis Gym can motivate you, but the rest, must come from you. And that’s when the magic happens.

Flip Flop With Built-in Gym? Ah-Maze-Ing!

Genesis Coaches — Wed, 14 Mar 2012 02:54:37 +0000

By Jen Li Sheng

I’m considering quitting my job as a personal trainer at Genesis Gym.

That’s right, you read correctly.

Think I’ve found a more rewarding (i.e. lucrative) way to earn a living.

I’m gonna sell shoes.

Not just any shoe though.

I’m gonna sell Fit Flops

Ta Daaa!

It’s “the flip flop with the gym built in”.

That’s right folks. I’m gonna forgo my training knowledge, the dumbbells, the machines, and even the treadmill. (I can hear you gasping, ”Forget about the treadmill?! Blasphemy!’. )

Fit flops has “patent-pending Microwobbleboard midsole technology, which was biomechanically engineered by Dr David Cook and Darren James at London South Bank University (LSBU)” Personally, I never heard of the university nor the doctor before, but hey, sounds legit.

Walking in FitFlops will “increase leg and bottom activity (up to 30%)”. It will “absorb more shock than a normal shoe (up to 20%)”. It can “realign ground reaction force closer to your joints”.

Don’t know what that last one means, but it must be good, I’m sure.

Yup, my shoes do none of that for me, because they are just shoes

And I’m certain fit flops are not in any way similar to the rebook easy tone, which got sued for making false claims about butt toning. I mean, one is a shoe. The other is a flip flop.

And what’s the retail price for this amazing product?

An amazing 159.90

Amazing!

In fact, I personally think it’s modest. After all, a rather revolutionary product, isn’t it?

And selling these babies would mean that technically, I would still be in the fitness industry. Only I have ventured into the fashion industry as well. Kinda like diversifying.

And if this doesn’t fall through eventually, I could always sell the shake weight. That’s another money maker.