Easy-To-Prepare-Breakfast to energize your day! Just Blend it!

-->

Creamy Berry Smoothie

It was a Sunday evening over dinner and was chatting with some friends about nutrition. The main issue why people don’t eat breakfast was because it isn’t convenient. I’d like to correct that! Breakfast is extremely crucial to kick start your day because it can provide you with energy and keep your metabolism stable for you to burn fat!!!

Personally I train really early in the morning. So I want something that is a good mix of proteins, carbs and fat. Easy to absorb by the body and great for digestion.

Let’s get started!!

Ingredients:

1 x Frozen Banana

Frozen Raspberries or Strawberries

1 cup baby spinach

250 ml unsweetened almond milk

Chopped almonds

Put all the ingredients into a blender and turn it on!

Blend till you get the texture you want. The longer you blend it, the smoother and creamier it gets

Enjoy!

Ryan Lye

Read More

Fitness In the Air

Fitness In The Air - FITA

Today we will show you some very basic moves on the trampoline that can race your heat beat up really fast. These are really simple exercises and can be easily performed with proper techniques. The challenging part of these exercises is that it is on the trampoline ..(get that?) Having said that, the impact on the trampoline can be as high as 4-5 times of what you get from the hard ground. Especially the whiplash effect !!

We will try to get the movement right before we arrange them into a circuit workout. First, we learn to stabilize our body on the trampoline, and this requires our core strength.

The important key points are:
1. Keep your body straight and firm up your stomach and back.
2. Try your best not to rock your body, or let your back collapse.
3. Remember to breath.

The progression of the exercises is slow and safe. We want to enjoy ourselves and have a great workout without injuries right? The next exercises will be working out more on the adductors. This can be quite tiring for people who doesn't really work on their adductors before. The wider you open your legs, the more you will be working on it. But please don't be too adventurous, don't do a split...

Now is the coordination part, we will combine the 2 exercises above and work on the required muscles and also to build on our coordination. It might seem really straight forward and easy, but you'll be surprise how uncoordinated you are when you start doing it..

Last exercise we going to show you something more challenging. We do wide cuts mountain climbers on the trampoline. Coordination, flexibility and strength, all in one! Did we say that this is only for the legs? Come and do it and tell us if you can hold in this position without complaining your arms aching like mad..

Hope to see you in Amped, we going to shed some excess!
Contact Amped for more information!
http://ampedsingapore.com/

Read More

Speed is Everything

Speed is Everything

In most sports, we always want to finish the race or score as many goals in the shortest time. Speed is one of the most important factor that many team sports is missing. Reactiv is an athletics based company that helps you to improve on your explosiveness and speed. 

In the early years when Reactiv was set up, we have a small training group and this group was made up mainly by the National sprinters. I found some old videos and feel like sharing them with you:

In the video, Calvin Kang and Yusof are from sports school, and I coached them and we trained together in 2007-2010. Shameer Ayub joined us in 2008. They clocked decent times of sub 11s, running at 10.5-10.8s. And I'm the one in white! This is one of the training session we did in Sports School. Enjoy!

Read More

Fitness In The Air

Bounce Your Fats Off!

This year, we had a few new programs coming up and one of it, which is super fun and interesting! Introducing our latest collaboration partner: Amped Trampoline Park! 

The Park is located at :
369 Tanjong Katong Road, Singapore 437126, (Level 2) Located above the food court.

If you haven't been there, then you are missing out something real big! 

Reactiv launched the new program: Fitness In The Air, it is a total body weight and resistance band training on the trampoline! Combining our existing program Triple-T Training system, our experience instructors came up with a hybrid of exercises with the unstable nature of the trampoline. A good 45mins of non-stop activities will definitely burn your unwanted excess off!

Do find out more from the Amped website:
http://ampedsingapore.com/

Read More

You can enjoy healthy meal with Seafood too!

-->

-->

Cajun Prawn and Mexican salsa Wrap

Prawns are one of my favourite seafoods! Virtually no fat, high in protein and vitamins B-12, B-6 and niacin which helps production of energy, manufacture red blood cells and maintaining normal nerve function!

Now let’s get cooking!!

 

Ingredients:

100gms of prawns/shrimp

1 large tomato/ 10 baby tomatoes

Half a red onion

2 limes

2 ripe avocados

2 large chilies or jalapenos (spicy salsa)

3 to 4 tablespoons of olive oil

Rocket leaves

Any type of whole wheat wrap

Cajun spices

Salt and Pepper

Making the Salsa

Chop up the red onion, tomatoes, avocados and chilli into a large bowl and mix it together with olive oil and lime juice. Always start with 1 lime first and gradually build the flavor. Season with salt and pepper to taste. If you prefer more zest add in more lime! If you refer a spicier salsa more chilli or you can use chilli flakes.

Making the prawns.

When choosing prawns make sure the meat is firm. De-shell and De-vein the prawns before seasoning.

Add your Cajun seasoning. I usually just a low sodium pre-mix. Fresh prawns a naturally sweet so not much salt needs to be added.

Heat up your pan and add olive oil/canola oil and over a medium to high heat sautee the prawns. Once the prawns start to curl they are cooked. Usually they cook in a few mins.

Assemble the wrap by toasting the wrap in a heated pan and place the salsa and prawns. Wrap it up and enjoy!!

Read More