Friday, 30 January 2015

A Balanced Diet?

How to Achieve a Balanced Diet

At the core of a balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet.


Besides being a great source of nutrition, fruits make quick and tasty snacks. Choose fruits that are in season in your area—they are fresher and provide the most nutrients.


Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens.


In the United States, we consume refined white flour more than any other grain. During the refining process, the hull of the grain—the outer shell—is removed. Unfortunately, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas. (The same applies in Asia to white rice).


Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.
Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.


Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.


Oils should be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.
The USDA has an online calculator to help you figure out how much of each type of food you should consume daily. Try it here.
The USDA highlights these key substances that Americans should consume less of in order to maintain a balanced diet and a healthy weight:
  • alcohol
  • cholesterol
  • refined grains
  • solid and saturated fats
  • salt
  • sugars
If you have questions about your diet or feel that you need to lose weight or eat better, schedule an appointment with your doctor or a nutritionist. They can suggest dietary changes that will help you get the nutrition you need and, if necessary, lose weight.

Tuesday, 27 January 2015


This is what it's all about, Warriors! Watch this, and be inspired.

Sunday, 25 January 2015


Well, what a fantastic first week it was for all of us, coaches and Warrior recruits alike! It was a real buzz having so many old and new friends join us - and seeing them all work so hard and with so much determination. Now comes the hard bit - we all have to maintain the enthusiasm to keep attending regularly - whatever our personal aims.

And don't forget the little talk I gave most of you. If you want to lose weight, try to come to a session on an empty stomach. You want the exercise to burn your body fat, not the sugars you have just eaten! Likewise try not to eat sugar and carbs for a couple of hours afterwards, so you also get the best effect from the 'afterburn'. But it's OK to eat protein (meat, soy, tofu, eggs etc), vegetables and fruit.

Think you're having problems fitting exercise into your busy day?

Friday, 16 January 2015


AT LAST!!! Warrior will be going live as per the schedule, starting Wed 21st January - then all the days listed thereafter. And remember - your first session is FREE! (not including the trial sessions on Wed 14th & Fri 16th, which were also a gift from Warrior). So do come and support us.

We train everyone, from complete beginner to experienced athlete - we guarantee to make a dramatic improvement in your overall fitness if you attend regular sessions. We train outdoors, to benefit from fresh air and nature. We train in all conditions - rain, snow, heat, cold (snow - in Sabah?). We train in different locations all round the city - so you won't get bored looking at the same gym wall every day. We train to specific programs such as agility & strength, strength & power, speed & strength. All our programs will help you run faster, cycle faster or swim faster - and will improve your game, be it rugby, hockey, badminton etc. If you are a complete beginner, we will welcome you into our world of health and fitness, by introducing you to the benefits of exercise and nutrition. Don't worry - you will not be left behind!

Wednesday, 14 January 2015


Yes, we still train in the rain. It's a great blessing - it will cool you down. But we guarantee that you won't get cold during a training session! And contrary to popular myth, you will not get flu if you get wet (otherwise 65 million UK residents would have permanent flu!). However, you  could catch a chill if you drive home wet and cold in an aircon car - so bring a dry towel and a change of clothing with you.

Thursday, 8 January 2015


Conor McManus is down from Penang running an intensive training and certification course for our new coaches.

Sunset on Likas Bay