Fruit is Nature’s Candy!

Fruits are a great source of vitamins, minerals, fiber, and health-boosting antioxidants! They’re extremely delicious and healthy consumption carries many benefits, especially combatting common Vitamin C and Vitamin A deficiencies. However, not all fruits are created equal.

While some fruits like berries are expensive and hard to come by, Malaysia is blessed with an abundance of healthy fruits not easily found in other parts of the world. Here are our 5 favorite healthy fruits found in Malaysia that you can use to fuel your time in the gym!

#1 – BANANAS

Bananas are well known for their high potassium content, in addition to helping the body control heart rate and blood pressure. Due to their fiber content, bananas also help with regular bowel movements and stomach issues. One of our favorite ways to use bananas is to thicken a delicious smoothie!

A medium banana contains the following nutrients:

• 1.29 g protein
• 6 mg calcium
• 32 mg magnesium
• 10.3 mg vitamin C

#2 – MANGO

Mangoes are an excellent source of vitamin C and also contain soluble fiber, which can provide many health benefits. Additionally, mangoes contain strong antioxidant and anti-inflammatory properties that help reduce the risk of disease and sickness.
Interestingly, in animal studies, compounds in mangoes have been shown to protect against diabetes!

One cup of sliced mango provides:

• 99 Calories
• 25 grams of Carbs
• 2.6 grams of fiber
• 67% of the of the Daily Value of Vitamin C

#3 – COCONUT

Known as a fruit, nut, and seed, coconut is extremely versatile: used for its water, milk, oil, and tasty meat! The raw white meat inside a coconut is referred to as the kernel.
Unlike many other fruits high in carbs and vitamins, coconuts provide good fats as well as protein and several important minerals.

100 grams of raw coconut meat contains:

• 354 Calories
• 3 grams of Protein
• 9 grams of Fiber
• 33 grams of Fat

#4 – PINEAPPLE

Pineapple is a unique fruit that helps reduce inflammation and promotes healthy tissue growth. They also contain manganese, which the body uses to build bone and tissue. 

A medium slice of pineapple also contains the following nutrients:

• 92 mg potassium
• 40.2 mg vitamin C
• 11 mg calcium

#5 -DURIAN

Nicknamed the “king of fruits” and certainly a Malaysian favorite! However, it does have a bad reputation with some due to its strong smell.

Studies show durian helps prevent heart disease by reducing cholesterol levels, fights infection with compounds that have antibacterial and anti-yeast properties, and spike blood sugar levels less than other fruits because of its low glycemic index (GI).

One cup of durian provides:

• 357 Calories
• 13 grams of Fat
• 9 grams of Fiber
• 80% of the Daily Value of Vitamin C

Now that you see the nutritional benefits of these amazing natural foods, try to incorporate them into your daily diet!

The Relationship Between Sleep and Fitness

When it comes to working out at the gym, we all know that how often you show up, what exercises you do, etc. are extremely important. Just as crucial, and often overlooked, is what you do outside of the gym — how much and what you eat and drink, and especially how you sleep.

In fact, you must get proper sleep in order for exercise to actually work. When you sleep, you are giving your body time to recover and repair/build the muscles you exercised at the gym. Additionally, when you get enough quality sleep, your body produces growth hormone – helping your body repair and build lean muscle.

The more sleep you get, the better rested you are, and the better your body and mind function — especially at the gym. Motivation, Performance, and Recovery are 3 of the main ways sleep helps fuel your workouts.

Motivation
Similarly to working out with friends, quality sleep has been proven to increase motivation, helping you to stick to your exercise plans and get to the gym the next day. Alternatively, not getting enough sleep tends to make exercise feel harder. On less than adequate sleep, you fatigue faster, making it tougher to exercise to your max capacity.

Performance
Scientific research has identified multiple areas where performance decreases for athletes who don’t get enough or good quality sleep.
1. Reduction in cardiovascular fitness (being unable to run as long – or having to work harder to complete the same workouts)
2. Decreased ability to build muscle
3. Slower reaction times
4. Reductions in decision making and memory
5. Slowed recovery from injury

Recovery
If someone taught you that you are building muscle while you are in the gym, they were wrong. While you’re exercising, you actually tearing muscle fibers, and while you rest your muscles repair themselves and grow stronger. Getting less than 8 hours of sleep per night is associated with almost 2x the risk of injury than if you were to get more than 8 hours of sleep per night. Both of these reasons are why most athletes get between 8 to 10 hours of sleep, because it is so crucial!

Bonus: 5 Sleep Tips!

• Sleep Cool (19-21 degrees)
• Sleep Sugar-Free (find a healthy alternative to sugar and caffeine drinks!)
• Sleep Dark (blinds/curtains closed) 
• Sleep Quiet (turn off the TV, Youtube, and stop scrolling through funny fitness memes!)
• Sleep Consistent (consistent bed and wake time are recommended)

We had a fantastic night at the Believe Beach Party! Hosting you all for a beach-themed Open Day at Believe Fitness was so fun. There were “mocktails”, special event classes, photo booths, costume contests, and more!

Thanks for everyone who dressed up, came, and partied! If you missed this event, stay tuned for more in the future!

What was your favorite part of the event?

WHAT IS COMMUNITY?

For many, “community” is difficult to define because it is so rare in our societies today. For many cultures, there are only two groups that most people associate with; their family and their work colleagues. While these are very important relationships to maintain, they do not always provide true community.

At Believe Fitness, we define community as a group of people, bonded by affiliation or circumstances, who have a mutual care and appreciation of one another. In our pursuit of healthy lifestyles, developing community cannot be neglected. 

WHY IT MATTERS

Relationships are Powerful Motivators. For most decisions in our lives, the top motivations are almost always found within our family and friends. Why did you choose that school for your kids? Why do you frequent that restaurant? Why do you drive the type of car you drive? Our friends and family have huge influences on our lives. We want that influence to be positive and motivational!

We Need People. Whether we like it or not, we all need support and encouragement to survive. Even the most introverted people are still designed with a need for community. Recognising this need and how many people around us are lacking in this area of their lives, motivates us to connect with more and more people everyday. 

Hard Work is More Fun With Friends. Getting fit is a journey that is better with a community. Group fitness classes are fun with friends and family. Working out is fun when you have people to talk to and workout with. When you don’t want to get out of bed in the morning, remembering fun with your gym community is often the motivator you need!

Do you have a community? We can help!

Getting fit and staying fit is a life-long pursuit that is full of ups and downs. Those who are on this journey will certainly relate to some of these…

(Believe Fitness does not recommend using these memes as fitness advice, just as a laugh to brighten your day!)

Hope you enjoyed these and got a laugh out of it! Have a great day, friends!

After much anticipation, preparation, training, and more training, Believe Fitness is open! Our team is very excited to serve you and ensure your safety as you return to the club.  🎉 🎈 🎉 We are strictly following all of the government SOPs to maintain a safe environment. You can read through all of the SOP’s here. Our staff has completed many days of training to prepare for the new operating procedures. We are ready for you!

Pre-Workout Checklist
– Read all SOPs listed HERE – Take note of the temporary operation hours – Pack a mask for before and after your workout – Plan an extra 5 minutes to speak with our staff about the changes in the club

Temporary Hours of Operation
Monday – Friday : 8am -10pm Saturday / Sunday: 9am – 7pm

Member Responsibilities:
– Wipe down equipment before and after you use it – Maintain 1-3 meters distance from other members and staff – Wear a mask before and after your workout – Avoid contact between your water bottle and the water dispenser We are committed to providing a healthy environment for you in the clubs, but we do need your help. In fact, the government SOPs require your assistance.

Ready to take your fitness to the next level?

It’s time to rethink your routine.

As life in the “New Normal” begins, we must consider how to take this opportunity to establish more healthy routines.  This is a very rare opportunity to change your habits to improve your overall health. Don’t miss it!

Your health matters! 
Now, think about your daily schedule.
Have you made it a priority?

So, how should we consider this?

What do you want to accomplish in the next 6 months? Create realistic, measurable, and specific goals that will motivate you! You will need to write (or type) them and keep them in a place that you will see regularly. You can do it! 

Many of us waste time by not intentionally waking up in the morning. We have to establish a morning routine and stick to it. Yeah, it is hard to get up sometimes. We get it, but you won’t regret .  

Is the morning a good time to go to the gym? Book a group fitness class? Are there things you do in the evening that would fit better in a morning routine?

These are great questions to ask yourself as you consider the best way to spend your morning.

We must use our goal setting and commitments to prioritise our time. What things are most important to you? Fitness, family, friends, faith, fun, just to name some of our priorities. Designate time for these and commit!

How are you prioritising your health today?

Looking for a gym to help you take the next step in your fitness journey? We can help! Sign up for a free 7 day trial here!