Category: Uncategorized

Recovery and tapering down is part of the process we need in our work out schedule in order to achieve optimal physical performance. We have been told the importance of taking a rest day instead of hitting hard in our training countless times by our coaches or fitness advisory. Yet some of us feel a […]

The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on physical sensations you experience during the physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating and muscle fatigue. Although, […]

  One of the good things about working out in Warrior is that it has several sessions a day catering to everyone’s schedule. Whether it is in the morning 5:30am and 8:30 am, in the evening 6:30pm or weekend classes, there is a group of enthusiastic people exercising at a designated location. Cheering on each […]

  Exercise is good for you but sometimes in our quest to improve we think the more the better and consequently do not allow our bodies enough rest and recuperation. The outcome is that by over-training we actually do more harm than good and weaken our chances of achieving our goals. Signs of over-training to […]

Did you know that what—and how much—you eat can have a huge impact on how well you sleep? Well, it does. And more thank you think. Because while you might never have thought about how your nutrition may affect your sleep, it has a bigger impact than most of us realize. While society may constantly […]

  Chocolate Protein Truffles Recipe by Coach Tess “Delicious and nutritious snack packed with high calories. Ideal for those wanting to gain weight or muscles and burning loads of calories.” Preparation time: 30 minutes; Refrigerate for 5 days (Makes up to 12 balls)   Ingredients: 2 scoops chocolate protein powder 2 heaped tablespoons of almond […]

We live in an age of pure convenience; almost everything you could ever want is easy to access and utilize. Instead of planting your own garden, washing and cutting up your own food, you can buy pre-chopped veggies at the grocery store. Instead of walking up three flights of stairs, you can take the elevator. […]

By Poh Wei Lin May 13, 2017. And that’s a wrap for OT 5.0. It was the last meeting for the Warriors who took part in the 10-week Operation Transformation 5.0 program. The OT 5.0 Warriors gathered on a Saturday morning with their sunny attitude and delicious homemade healthy dish for a potluck brunch to […]

We use our hands for EVERYTHING. Whether it’s everyday tasks like carrying groceries, opening jars, and lifting suitcases, or gym-related activities like chin-ups, rows, and deadlifts. Of course, you probably also type at your computer for hours – with resulting aches and pains at the end of the work day. Stretching out the hands and […]

    Quinoa, Bean and Mango Salad Recipe by Illona “A wholesome salad that has carbs, protein and natural sugar. A nice combination of sweet, tangy, rich and crunchy taste!”   Preparation time: under 30 m   Ingredients: Main: 100 gms dried kidney beans 1 large mango 1 large bell pepper 1 cup quinoa 1 […]