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Market Review: Mizu Life V8 premier vaccum flask

Mizu Life V8 premier vaccum flask

Mizu Life V8 premier vaccum flask

This was our weapon of choice for a week out in the wilderness for hot coffee. The Mizu Life V8 matt black held 800ml of our Colombian black gold (from the good people of Sarnies) easy and kept us buzzing through the 12 hours work days in Baseri village.

Hot coffee to start the day in Nepal

Hot coffee to start the day in Nepal

The construction is sturdy stainless steel and galvanised with a matt black finish. The manual says it holds hot stuff hot for 18hours but when we kept our brew for 24hours, the morning coffee poured out was still piping hot.

We’ll be bringing this in very shortly. For those who want it pronto, visit the bag creature.

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Market Review: Paleolah & Beef Jerkies from Snack Guru

The days at Nepal were crazy 12 hours long and we needed something that’ll shut the hunger up and sustain our energy. We packed in and brought up a bunch of Paleolah and Beef Jerkies. These life savers from Snack Guru are not only delicious and but nutritious.

Paleolah, a gluten free granola alternative is packed with an array of delicious nuts, toasted coconut chips and coconut oil and honey to hold all the goodness together. Great crunch and fills us up before meal times really well.

The Snack Guru Paleolah (100gm): Made with Walnuts, Cashews, Pepitas, unsweetened shredded coconut, Egg, Water, Coconut Oil, Honey, Ground Cinnamon and Sea Salt

The beef jerky is made of premium, grass fed beef and hand cut from the leanest parts. Each piece of our sinewy beef jerky is marinated overnight with the freshest ingredients and bursting with the full flavors of our special recipe. We had the ‘Bono’ which is marinated with honey and Irish made Guinness Stout, an amazing combination which got us chewing while we hammered, chopped and climbed our way to get the houses done.

Bono (34gm): Lean Beef, Guinness Stout, Liquid Aminos, Natural Honey, Fresh Lime, Garlic, Ground Black Pepper, Crushed Red Pepper Flakes

We ate everything. It’s that good. Check out Snack Guru for these goodies. 

 

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market Review: HAIX Black Eagle Desert Mid

Last week, we set out on a 6 days humanitarian mission to Nepal to aid the village of Besari in rebuilding houses. The team went in 8 hours offroad deep right next to the epicenter of the earthquake to the remove village of Baseri in the Dharling region, a place where no government, NGO or military help has gone. We were the first. The location is remote and the terrain was rocky and occasionally wet and muddy. Engineered footwear is absolutely essential in this case where you can't afford rock punctures and sprains out in the wild.  I wore the HAIX Black Eagle Desert Mid for this trip.

My previous job as a special force operator gave me the opportunity to use several hybrid boots like this one so naturally I was rather skeptical when I had them on for this trip. I was however pleasantly surprised that it worked well and protected me on several occasions in Baseri. Here's my review on it. 

HAIX Black Eagle Desert Mid 10 still looking as new after 12 hours days of construction work and terrain crossing

HAIX Black Eagle Desert Mid 10 still looking as new after 12 hours days of construction work and terrain crossing

The HAIX Black Eagle Desert Mid is a hybrid shoe. It has the dexterity of a running sneakers yet the protectiveness of a mountain boot and Baseri was one of the best places where both qualities are needed.  The inner sole in the front part is made of a spring back material which facilitates a forward sensation in walking  allowing me to move fast and stable across the rocky terrain. The sole structure is a double hole frame with a stone shield and a seperate heel cap which protects the foot from twisting or shifting when moving fast. A reinforced toe cap protects the shoe while providing me some friction for grip essential when I'm traversing steeper terrain with cro

Asymmetrical TPU for stabilizing the heel

Asymmetrical TPU for stabilizing the heel

The reinforced toe cap may seem miss-able but is a true life saver. A common feature for well made boots to protect the shoe and toes, for me when I'm carrying load and traversing steeper areas the toe cap surface friction gave me much needed grip when I shafted the boot into small rock slots and crevasses for stability.

HAIX Front toe cap

The inner lining is made of a 3 layer Gore Tex laminate, waterproof, abrasion resistant yet breathable and the insert is cushioned and moisture wicking.  I spend 12 hour days in hot and wet conditions and it felt comfortable and dry, no foot sore. 

GORE-TEX Extended; 3-layer GORE-TEX laminate, waterproof and highly breathable. Abrasion-resistant lining with optimized- climate comfort, especially for flexible alternating inside and outside use.

GORE-TEX Extended; 3-layer GORE-TEX laminate, waterproof and highly breathable. Abrasion-resistant lining with optimized- climate comfort, especially for flexible alternating inside and outside use.

The sole offered strong consistent grip and toughness across multiple terrain thanks to the special rubber mixture and markings

HAIX sole

The lace pocket with velcro is a nice touch, a no fuss way in keeping lace secured.

I found myself in several real life situations where the boots really performed like when our land rover got stuck several times and needed to pushed out

Humanitarian work like this sometimes brings us to remote and treacherous places where there are no second takes. Your training and gears need to kick in and step up to prepare for the unexpected. The HAIX Black Eagle Desert Mid boots is a solid, reliable and nimble pair that has performed and will see many adventures where it will be pushed to the limited. They are available at World of Tactical.

Josh

Nepal Mission Team 1

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Trainer Ian's experiences with the Paleo diet and Intermittent Fasting

What's written in this blog post is purely based on my own experiences after "experimenting" with both the paleo diet and Intermittent Fasting. This blog post is written with the intention in mind to provide you guys with my perspective of the two nomenclatures above. I am neither a scientist nor a nutrionist, thus I am not going to be scientific and statistical in this post, it's just going to be simple and straightforward. 

Paleo diet

The paleo(paleolithic) diet is essentially one that encourages one to eat more fats (good fats), moderate amount of protein, and a smaller amount of carbs. Good fats include nuts,seeds,coconut oil,grassfed butter,animal fat,avocado(the list is not exhaustive).

I first started the paleo diet about 4 years ago when i was in junior college, and stopped unfortunately when i enlisted for National Service.  Back then, i could safely say that i was 100% on the paleo diet. I was strict about my sources and quality of meat. My chickens and eggs were free range and hormone free. My beef were grassfed, my salmon were wild salmon, not farmed. I only utilised grassfed butter, duck fat oil, and coconut oil to cook. I ate lots of avocado and nuts. I ate lots of veggies(broccoli and asparagus). I didnt have much starchy carbohydrates except for fruits and a little abit of sweet potatoes. 

The Good

I felt very energetic and active throughout the day. I didnt feel hungry all the time. i lost weight but grew stronger during my training. I became leaner. 

It was really great fun having to cook your own meals because first, you are fully aware of what you are about to put into your mouth. Secondly, you get to experiment with the wide array of paleo recipes online. There was even once i made paleo 'curry rice' using cauliflower rice and my own self made curry sauce. I make my own paleo pancakes every morning. Once in a while, i would bake paleo muffins, bars, cakes etc. It's all good fun and they taste as good as your normal food, or even better! 

The Bad

Practically speaking, it was very costly both time-wise and financially to lead a paleo lifestyle in Singapore. First, it was impossible to find paleo food, or anything close to it, when you are dining out. As such, i cooked every single meal on my own at home. I had to wake up at 5.30am everyday to cook my breakfast before heading to school. Secondly, it is unfortunately more costly to purchase your free range eggs, grassfed beef, wild salmon, nut butters, avocadoes and coconut oil in our supermarkets. I had to purchase them at "premium" prices at the butcheries. As such, it was financially taxing to purchase all your ingredients.

Intermittent Fasting(IF)

I experiemented with IF for about a month or so. As the name suggests, IF dictates when you should eat during the day, not what you should eat. There are various methods of IF but i tried the 16/8 method, which essentially meant that on a daily 24hour basis, i fasted for a period of 16 hours, and ate all my food within an 8 hour time frame. I fasted from 8pm at night till 12pm the next day, and started consuming my food from 12pm till 8pm, and the cycle repeats itself. During the fasting period, i had only black coffee and BCAA (branched chain amino acids). Protein shakes werent allowed during the fasting period. During the eating period, i ate generally paleo food. 

The Good

I lost weight and body fat. My body weight dropped from 69kg to about 64.5kg. My body fat percentage dropped from 15% to 9.3%. The results were astonishing, and it proved that it was working. Evidently, i became much leaner.  

The Bad

It was constantly a painful period from the moment i woke up till the time i broke my fast (12pm) i was training about 3-4 times a day and my training took a hit. My first session is usually a non-intensive cardio/gymnastics based training, which included rowing, running, biking and bodyweight movements like your dips,push ups,pull ups and sit ups. I consumed BCAAs after that to prevent any breakdown of muscular tissue. I would then have black coffee to fill my tummy and keep me awake before my first meal. The worst part was during my second training session(strength session that took place just after i broke my fast. I would usually have bananas or berries with nut butter before i commence my strength training. The 2nd training session took the biggest hit as i was not able to concentrate on the lifts, especially when it got heavier. My central nervous system (CNS) was tired and i was simply demotivated to train. I would subsequently consume my first proper meal after the training session and rest up before my third training session in the evening. The third training session usually felt better because i was already well fed and nourished. Energy levels were higher and i felt better. I would then have my dinner after the session and rest up for the night.

My Current Situation

After trying IF for a month, i decided to stop and resumed back to my normal eating habits. Yes, i definitely looked much better infront of the mirror for that month. But i felt that everyday was a mental and physical battle for me, especially when my training frequency and volume are rather high.  i am now currently back on a full fledged paleo diet and i am feeling physically and mentally much better during the day, especially when i train. I probably foresee that such a lifestyle is more sustainable in the long run. 

My Final Take

For those who are really looking to get leaner and healthier, i can assure you that you will be in good hands if you adopt a paleo lifestyle. I am not kidding when i say that 'eating fats will help you loose fat'. Fats are a source of energy, and they have been underrated and underestimated for years. Your body will run more efficiently when it relies on fats for energy instead of carbohydrates. Fats make you full, and decreases your level of satiety during the day. This is simply because fats are harder to break down as compared to carbs. I am not saying that you cannot have carbs, but do be mindful of the quality and quantity that you consume. I would usually only recommend one to consume bananas, berries, apples,sweet potatoes and yams if you are in need of carbs(post workout). Other than that, consume more nuts,seeds,avocadoes,coconut oil, butter,ghee,salmon,fish oil throughout the day. Grassfed beef and free range eggs are also good sources of omega 3. 

If you are really interested in trying out IF, i would recommend reading up on bulletproof coffee. It's basically coffee with added coconut oil, grassfed butter blended together. The fats in the coffee are meant to keep you full before your first meal. If you are desperately trying to get leaner and lose excess body fat, you might want to give IF a try.  

But still, i will recommend the paleo diet as the best medicine to improving your health and fitness. Whenever my relatives approach me with any of their health issues, i only give them one advice. That is to eat foods that are somewhat similar to the paleo diet.

In conclusion, give the paleo diet a try for a month and see if it helps you in anyway. I am not saying that 100% paleo is the way to go because sacrifices will have to be made. (meals with your family and friends/cost/time) However, you can always go 80%paleo(2 out of 3 meals per day are paleo) for a start. 

It's also heartening to see more 'paleo friendly' food cafes and restaurants in Singapore taking their ground in recent times. Some of them include 'project paleo','the naked meals' and 'daily cut'. Out of the 3, i would recommend 'the daily cut' because their meals are tastier and they offer you with a wider range of food options to choose from. Lucky for you if you are working in the CBD area because most of the clean food joints are located there. However, not to discount these 'paleo food cafes', i still ultimately believe in  cooking my own meals because i am 100% sure of whats's inside. If time is an issue for you, these paleo food cafes are still the better options as compare to fast food joints, hawker centres, coffee shops etc.

If you would like more information about the paleo diet and IF,  they are widely available online.   

1)Robb Wolf (pioneer of the paleo diet) 

2)Mark's daily apple (primal diet) 

3)paleomg (paleo recipes) 

If you havent started, start today! Feel free to approach me or any other trainers regarding your nutritional needs. We may not be nutrional professionals, but i am sure that we will provide you with the best advice possible based on our own experiences.

On a bright side, dont feel sinful to have your bacon, they are good sources of protein and fats!  

 -Ian

  

 

 

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The One Skill to rule them all.

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The One Skill to rule them all.

I realised why I was lost, it was not because I did not have a map, it was because I didn’t have a destination

 

Hello Mobiletes! As we begin a brand new year, there's no better time to think of what you want to achieve in the new year. Have you set your goals? Here's why and how to set them effectively.

The purpose of goal setting is to give you a clear direction of where you should be heading and according to Dr. Daniel Gould from Michigan State University, research has shown that "goal setting has not only been shown to influence the performance of athletes but also been linked to positive changes in important psychological traits such as confidence and motivation." 

Unfortunately, goal setting is a skill that most people do not know how to employ effectively.  There's no surprise that only ~8% of people actually achieve their new year resolutions.

Therefore I'd like to share with everyone a S.M.A.R.T method which I've learnt in my Applied Sports Psychology course. :)

S - Specific : What exactly do you want to achieve?    (Eg: consecutive kipping Toes to Bar with good form;  focus on good external rotation and head position  )
M - Measurable : Can progress be measured? How will I know if my goal is achieved?   (Eg: 30 consecutive kipping Toes to Bar with good form)
A - Achievable : Do you know others who have done it? How far away are you from the goal?   (Eg: Yes. I can do 15 already!)
R - Relevant : Why do you want to achieve it?  Is it relevant to you?   (Eg: Because it will likely come out in the Opens)
T - Time-Framed : By When?   (Eg:  March 2015)

So, instead of setting general goals like "get better at gymnastics movements" or "improve Toes to Bar", one can set SMART goals like "30 consecutive kipping Toes to Bar with good form by March 2015"

Master this skill and you will have one of the most powerful personal development tool to achieve success in any skill or endeavour of your choosing!

Happy new year and happy goal setting! (Feel free share your goals in the comments section)

-Jensen

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A quick running WOD

Try this out. Sharing an active recovery WOD I did last week.

3 x 1mile (1.6km) with increasing pace between 65 - 85% max heart rate 

My timings: 8:00min 2) 7:30min 3)6:45min

Even though i do not run much, It's amazing how CrossFit has helped improve my run timings. Running everyday doesn't make you "fit", it only makes you better at running. However, performing weightlifting, powerlifting, gymnastics, runs, rows, swim, in a constantly varied manner, makes you fit. As a forefoot runner, I thoroughly enjoy running in these Innov 8 shoes. Never land on your heels when you run, ideally when u walk as well.

- Coach Ian

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Know Your Cortisol

Strength work can help regular cortisol response.

Strength work can help regular cortisol response.

Here's a little science for you.

Many things happen inside you while you train, one we should take note of is the release of the hormone Cortisol. It is a catabolic (breakdown of tissues) hormone that is secreted when stress (of physical or psychological) disrupts the body's state of homeostasis.

The Good:

  1. It acts as anti-flammatory breaks down damaged tissues and ushers them to excretion path
  2. It promotes fat utilisation for energy

The Bad:

  1. It counters the effects of Testosterone, a growth hormone responsible for building of tissues
  2. It is responsible for protein degradation that converts protein into carbs
  3. It causes the feeling of fatigue and restlessness associated with severe over training
  4.  It depresses the immune function

 Cortisol can be a friend or foe so knowing how and when to maintain its levels is a handle to training sustainability.  Its levels will rise as training intensity increases so if you are an intermediate to elite level athlete, in order to avoid the symptoms of overtraining an emphasis on strength training mesocycles in your training cycle will allow the cortisol level to return to baseline.

- Shawn

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The reason why fitness is not a lifestyle for many

Create space to enjoy your fitness 

Create space to enjoy your fitness 

Today we were interviewed by a trade publication and was asked what must people do to make fitness a lifestyle? Our reply.

Find the joy in training. 

That means creating the space to enjoy your fitness. Perhaps playing new sports. Feeding your mind with interesting and credible training articles and cross check best practices with the trainers on ground. Forging new friendships..etc. Many of our people found good friends that they can trust and grow in their fitness. The community serve like the ‘extra battery’, a sustainable reminder and encouragement to train hard and smart, and eat well. These are steps that we advocate that anyone can take to make fitness a lifestyle.
— Joshua Kwah, Founder, CrossFit Mobilus






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You don't have to be insane to be fit

A healthy dose of determination, watchful coaching and a supportive community is what you need to start your journey to fitness.

I tried a few fitness programmes like Insanity and others from manuals that I’ve purchased before, but I didn’t seem to achieve the results I wanted. I heard about CrossFit and it seems to fetch pretty good reviews online and even from friends whom I talked to so I decided to give it a shot. The intro class was really good. The trainer was very clear and passionate in his explanation. There was also a very encouraging atmosphere which positively challenged us to achieve our personal best. On top of that, it was achievable; it was paced in a way that anyone could do it. A shoutout to CrossFit Mobilus!
— Clement Sim
A motivated class at our Introduction class

A motivated class at our Introduction class

Moving well under the supervision of certified trainers and senior athletes provides participants a safe and encouraging environement

Moving well under the supervision of certified trainers and senior athletes provides participants a safe and encouraging environement

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5 tricks on eating well by Mobiletes

Train smart, eat well and look great.

Train smart, eat well and look great.

Ever wonder where words like ‘diet’ or ‘detox’ came from?

Eating well starts from the mind. More often than not, we think that healthy eating means ruthlessly eliminating the bad or constraining ourselves to consume blend and unappetizing food. A big part of that mental formation comes from the culture we live in. A culture unfortunately where processed food is becoming more available and made faster and suddenly we realize the only way to regain equilibrium is to ‘D’ yourself. Thankfully for us, we can chuck that mindset. We asked Dominic, Shawn, Ian, Cheryl, Josh and Serene and a good friend of Mobilus, Feng (who happen to be CrossFit Games Asia Regional’s no.3 in 2012) to show us the way on eating, performing and looking great.

1. Eat a rainbow everyday

Keep your plate colorful. Red peppers, zucchini, mushrooms..etc. Colorful vegetables are packed with phytonutrients to keep diseases at bay and your body in check.

2. Make veggies your starch

Veggies like squash, beans and corn contains complex carbohydrates that releases glucose gradually instead of spiking your blood sugar. The result? A reduced craving for sugar!

3. Buy stuff without a label

A sure fire way to reduce bad sugars is to eat whole and unprocessed food as much as possible.

4. Choose quality over calorie

Not every calorie is the same. Proteins are choice. A high protein diet can also boost metabolism to burn calories off faster and significantly reduce appetite and cravings.

5. Get meat at the wet market

Last checked from a new father who’s actively marketing, a whole kampong chicken cost $8 while a similar steamed chicken at the hawker cost $15.

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Happy Birthday my beloved Singapore

CrossFit Mobilus salutes Singapore

CrossFit Mobilus salutes Singapore

I am extremely grateful for the peace and stability we enjoy in Singapore. Today’s “WOD 49” reminded me that we should never take our independence for granted. Onward to Jubilee!
— Dominic

We close the National Day weekend with a deep sense of gratitude of the lives we are living here in Singapore. In this present violent day and age, we remember that we enjoy a nation's peace and prosperity which isn't free. As a community, we are glad we can come together and share a workout and celebrate 49 years of nation building.  

"WOD49" is a celebration comprising of a series of movements symbolising the 49 years of nation building work of Singapore's forefathers and mothers. 49 log splitters, 49 burpee box jumps, 49-39-29 double unders, 49 thrusters, 49 V-sit ups, 49 pull ups, 49 push ups and 49 kettlebell swings. It was hard work, hard fought but it was one workout that we chose to do as devotion to our country. Happy birthday Singapore. Many wonderful and prosperous years ahead. Majulah Singapura.

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We made about $9,000 doing this

The Canossaville Fund Raiser summary in 4 numbers

The Canossaville Fund Raiser summary in 4 numbers

No not for us but for the kids. The beautiful similarity between giving and fitness is that they are both 'muscles' that need to be trained. This weekend, we worked both!  We went all out to raise funds to help Canossaville Children's Home put food on the table for their kids all because we have a member with a great heart and a community to back him up. The government will match dollar to dollar for our efforts and that means it's close to S$9,000. And here are the stats! 

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