The Insider's Guide to Ritual: Female Edition

Read time :
by Lydia WongWhenever I tell my friends that I work out at Ritual the usual responses I get are questions about the gym and what it s like behind the scenes from the difficulty of the workouts to what kind of guy candy one can see in the co ed changing room Very often my girlfriends are just curious about what to expect if they re part of this gym So without further ado here rsquo s a quick insider rsquo s guide to Ritual for the ladies from the perspective of a happy client 1 An Endorphin Driven Friendly EnvironmentStarting out in any new environment is never easy and worrying about an intimidating gym environment is sometimes enough to stop us Don rsquo t let the black and white utilitarian vibe get to you as Ritual is all about going back to the basics and while it may come across as intimidating at first you rsquo ll be surprised at how friendly and warm the staff and members are here must be all the happy endorphins from the workout I rsquo ve made more friends here in a month than I have in the entire year at work from bankers and teachers to housewives designers and even a female fire fighter You ll definitely meet a wide range of friendly people most likely when you re all hanging out at the Fuel Bar enjoying a hard earned ice cold protein shake after the workout 2 Smaller Classes Equals Better Form and SafetyI used to do Muay Thai as a workout and the number of injuries I sustained was much more detrimental to my overall fitness than I had realised A lot of it had to do with the fact that the classes were far too big for one or two instructors to handle Imagine two trainers having to pay attention to over 20 clients What makes Ritual stand out for me is the level of attention that coaches give each client here with a maximum of 5 clients per coach Having my form corrected means less or no injuries Plus the Ritual people are sticklers for safety Together with their years of experience in fitness and training for both men and women I must say the anxious girl in me really appreciates the assurance I get out of a safe workout environment 3 Too Many Guys You rsquo ll be surprised at how many girls actually work out here When I first joined I was happy that I had a girlfriend to do a trial with me But soon I found out that the girl to guy ratio is pretty much balanced The best part guys usually take literally a quarter of the time to use the showers so we ladies get most of the facilities to ourselves And no need be self conscious about people judging you because of your flabby thighs or belly we are all too focused on our form and breathing to notice anything else 4 Last But Not Least Enjoy the Workout I recall complaining to another gym mate about how I haven t been progressing from Level 1 workouts in the last 3 months and one of the gym owners Brad overheard me And he shared ldquo Hey I rsquo ve been a professional athlete for most of my life and I still do Level 1 sometimes because if you push yourself and make sure you do it with the right form trust me it s just as tough as Level 3 rdquo I rsquo m happy to say that after 6 months at Ritual I can do a jump pull up lift 24 kg in kettlebells and I even completed the Commando Challenge 2015 with the support of the coaches and friends I ve made right here at the gym If someone had told me a year ago that I would accomplish that I would have just laughed and opened another bag of chips If there s one thing I rsquo ve learnt fitness is a lifestyle choice and a habit or even a ritual And the best way to form a habit is to enjoy it in a positive way If you find the workout tedious or boring challenge yourself more or approach any of the coaches they d be more than happy to give you the helpful tips you ll need to up your game Watching your diet is another important factor because no one can out run a bad diet The Fuel Bar and their delicious protein shakes really helps with those cravings My favourite The yummy Vanilla Gorilla So see you at the Fuel Bar Lydia Wong

by Lydia WongWhenever I tell my friends that I work out at Ritual, the usual responses I get are questions about the gym and what it’s like behind the scenes, from the difficulty of the workouts to what kind of guy-candy one can see in the co-ed changing...

Client Testimonial: Mark Bonafide

Read time :
Everyone s got their own version of busy and Mark s time is mostly spent making great music In this post he opens up about his struggles with health and fitness in the past and what finally pushed him to make Ritual a part of his life Enjoy Here s my story about sweat My name is Mark Bonafide I am a recording performing artist producer and songwriter I love to sweat but I hate sweating when I m not supposed to sweat But that s a story for another day To start this story let s go back to 2006 By that time I had already been performing for about 6 years In this line of work you can t escape the photos different angles different scenarios It s just part of the job You also can t escape reality for long when you have to look at photos of yourself and unfortunately I remember looking at some new photos thinking to myself WHAT Until I saw those photos I didn t know I needed to lose some serious weight I did some self reflection and realised that I ate whatever I wanted whenever I wanted For years I guzzled so much alcohol and never cared about exercise I remember thinking I NEED TO STOP As I thought about it more I realised that I was dealing with a lot of personal issues like a bad breakup and that I was seeking out things that would give me temporary happiness Like having an upsized fast food meal with a side of 20 nuggets Oh yeah it felt good during but once each meal ended I was back to feeling miserable It was obvious that I needed to exercise Of course I procrastinated But at that time I was gearing up to be a solo artist and to record my first solo album I thought if I was going to run around onstage have energy and be healthy as a solo artist it s all on me No one is going to be able to cover for me while I take a break during a show I won t get breaks The spotlight will be on me Everything me Damn Ok let s do this I embarked on my journey go to the gym swim do a no carb diet Fast forward a few months I had lost 10kg and really tried to keep to it But as the months went on life got busier and I felt like I couldn t afford the time and didn t have the patience to be fit Until Ritual came along I thought it was going to be like any other gym but realised quickly that it is not at all like the other gyms I tried it and I absolutely loved it I love the fact that you can stroll in a few minutes before your scheduled workout without any gym gear to lug around with you because exercise clothing exercise towels and shower towels are all provided You literally just have to change your clothes put your stuff in a locker and walk onto the training floor for your 20 minute session When you re there the coaches really make it worth your while they are always there to make sure you get the most out of your workout no matter how you re feeling and they are all genuinely nice people By the way when you re done with the workout the experience isn t over They ve got these awesome spa grade showers and other amenities soap shampoo deodorant hair dryers hair products etc all provided that help you walk out of the gym literally feeling brand new I think they call it Ritual because it s something that you want to keep doing every day They make it so easy for you to just give 30 minutes of your time Show up and they take care of the rest For me it s the gym where even lazy people can come in get it done and leave feeling better than they felt 30 minutes before I m addicted to this ritual Be Brave Mark

Everyone’s got their own version of busy, and Mark’s time is mostly spent making great music . In this post, he opens up about his struggles with health and fitness in the past, and what finally pushed him to make Ritual a part of his life. Enjoy! Here's...

Client Testimonial: Charles (Part 2)

Read time :
Charles has been a Ritual client since December 2013 He was kind enough to write his first post in December 2014 which you can read here and in this post he expands on his thoughts about what keeps him coming back Enjoy Ritual My Third Place The term third place refers to the social space in a community separate from the two usual social environments of the home and the workplace It could be a favorite caf a pub a park the zoo etc different folks different strokes Hi my name is Charles and Ritual is my third place As a gym much has been said of Ritual It didn t become an award winning gym by being mediocre As far as gyms go Ritual has all the right boxes checked Efficient and effective programming go as hard as you want in a safe environment experienced coaches personal convenience shirt shorts towels hair gel moisturizer etc are all provided awesome locker room showers nutritious and delicious post workout smoothies and the most excellent customer service BUT Ritual is more than just a gym I joined Ritual back in December 2013 and while the purpose for joining was purely self serving to get in lose weight and get out after nearly 3 years I must say that Ritual has become a big part of my life While the purpose of hopping into Ritual each day is to exercise what has kept me around through the years is the community From the familiar faces at the front of house who welcome you by name when you walk in to Uncle Rahim at the Raffles branch who always has a smile for you to the shake whisperers who remember your go to shakes used to be a PB amp J aficionado but Doc Brown for the win and of course the coaches who take you out of your comfort zone each time but bring you back before you fall off the edge Ritual has changed the way I look at fitness I am not the most patient person when it comes to achieving a goal If possible I would want to achieve 8 hours of rest with 1 hour of sleep and that impatience carried over into my fitness in my case weight loss goals I wanted to be visibly fit fast operative word being visibly I jumped from gym to gym personal trainer to personal trainer fad diet to trendier diet and at one point took pills that claim to incinerate fat Nothing really worked and the little that did work didn t last But Ritual worked Why Maybe it s the scalable efficiently programmed workouts That s probably a large part But to me the differentiator to why Ritual works is the community around the programming While the programming is excellent and gets you well set up on your fitness journey it is the community that keeps you going Who you travel with makes or breaks the journey The best destination with the worst company would suck but fortunately for me my fitness journey over the past 3 years with my Ritual family has been an experience I would not trade for another I posted a before and after back in December 2014 and I wanted to add a third frame to that picture So from left to right September 2013 September 2014 June 2015 While I am not yet where I want to be I am definitely closer than I was yesterday and am looking forward to tomorrow As Ritual expands and opens up in Holland Village I couldn t be happier for the Ritual family keep doing what you do as no one else does it better See you around Be Brave Charles

Charles has been a Ritual client since December 2013. He was kind enough to write his first post in December 2014, which you can read here, and in this post he expands on his thoughts about what keeps him coming back. Enjoy! Ritual – My Third Place The...

Do what you can

Read time :
In a recent blog post we talked about how waiting for the perfect time to go all in on fitness and healthy living can be frustrating and might not be the best approach In a similar vein if for some reason you re stuck in a position where you aren t able to train as much as you d like to or as hard as you want to it can get very frustrating and can sometimes cause you to want to drop your healthy habits altogether Perhaps you ve been committed and consistent but unfortunately have 3 weeks of travel coming up this month for work Or maybe you fell while playing soccer and bruised your elbow and the doctor says you ll be fine but you can t do upper body exercises for a couple of weeks Most of us know this type of frustration and some of us allow a setback like this to drag us into a whirlpool of defeat booze and ice cream As fun as that can be there s an alternative If you choose to you can reframe this situation and use it to strengthen your resolve it s all dependent on your perspective Instead of fixating on what you can t control and getting upset at that you can decide to focus on something productive like truly learning to appreciate and take care of the one body you ve been given This might also be a chance for you to develop patience which is going to serve you well in the long run because in the grand scheme of things these small obstacles are just minor blips and adjustments you need to overcome Perhaps most importantly this problem can be seen as an opportunity to show yourself and the people around you that you re going to keep doing what you can despite the setback You have a chance to hold your ground and show yourself that you re willing to adapt and learn so you can keep on this path no matter what happens I can t do that but I ll do what I can I m not encouraging you to train through injuries or destroy yourself with crazy late night workouts when you travel I m encouraging you to work around the issue It s less about making progress and more about staying consistent and committed Something is better than nothing and a little bit will do a lot more than nothing at all If you can t make it to the gym use the travel program on the app It s not as good as doing an actual session but it s better than that feeling you ll get when you come back after 2 months of no exercise Not enough energy to push hard Go for a long walk or a bike ride instead Not enough time Pick a single exercise do as many good reps as you can in 60 seconds and move on with your day A few hours later pick another exercise and do the same thing At the very least do the lizard pigeon and core warm ups when you wake up or before bed Do what you can and appreciate that at least you can do that One of the hardest things to do is to come back after a long layoff where you ve been inactive and lazy especially when you know you could and should have done more You ll remember how strong and fit you used to be and dread the thought of the amount of time and effort it s going to take to get back to where you were In contrast if you ve been focusing on doing what you can you ll remember how strong and fit you used to be but instead be excited that you can finally get back into the groove of things You ll be able to think to yourself I m back and I can t wait to push hard again with a big smile on your face This fundamental difference is powerful Do what you can your future self will thank you for it Be Brave ian

In a recent blog post, we talked about how waiting for the perfect time to go 'all in' on fitness and healthy living can be frustrating, and might not be the best approach. In a similar vein, if for some reason you’re stuck in a position where you aren’t...

Despite the chaos

Read time :
Life gets crazy for all of us Whether your current struggle is building your business relationship issues parenthood or getting through your last semester in school everyone is familiar with the heaviness that comes with hardship I am not here to try to help you reframe your struggle or compare your struggle with someone else s I m here to acknowledge that life does get difficult sometimes And what I feel I have to offer is a tool that may help you stay sane despite the chaos While it may sound a little out there to talk about exercise as something that can help you make everything more manageable we ve got a lot of clients that would stand by that opinion You see if you do it right structured physical exertion can be about more than just setting aside a little time to focus on yourself If you choose to do it it can literally become the one small but significant thing you have control of each day That s one win you can count on today that is good for you no matter what else happens today Having this ritual to fall back on might be more powerful than you think Take a second to think back to a time when exercise was regular in your life It s not uncommon for people to notice that with regular exercise it s easier to find a groove in life a rhythm to your week On top of better sleep better energy and better mood regular training can help you feel sharper and more prepared to take on the day You feel stronger and more resilient not just physically but mentally It s also easier to stay positive about life when you get that regular stimulus During training you get to clear your mind and just focus on tuning in to your breath movement and intensity When you complete a good session once you steady your breathing and celebrate the victory there s a short window of stillness that comes coupled with a sense of accomplishment and this grants you quick access to a brief state of clarity patience and control a much needed big picture view of everything else that s going on in life It s almost like that short intense calculated struggle helps put your bigger life struggle in perspective making it more manageable albeit probably not any easier Whether or not you experience this in your own practice or even agree with this it s probably still a good idea to get that quick win of a good workout whenever you can Once you re done with it you re automatically more productive than a lot of people today And you ll have the satisfaction of knowing you re slowly chipping away at a great side project your health each week despite the chaos You ve got 24 hours to use each day you can t change that Chances are you re not going to get to do everything you want to today Some days you ll feel a sense of accomplishment and satisfaction at the end of the day On other days you ll feel tired but somehow restless or agitated too Each day try to prioritize a couple of things that seem to help you feel that sense of accomplishment and satisfaction Realize that you re better with those things in your life despite the chaos Be Brave Ian

Life gets crazy for all of us. Whether your current struggle is building your business, relationship issues, parenthood, or getting through your last semester in school, everyone is familiar with the heaviness that comes with hardship. I am not here to tr...

It's On You

Read time :
It s often underestimated how much effort is actually required to foster and sustain positive change In previous posts we ve talked about how the keys to success include creating sustainable habits and intentionally playing the long game Today s topic is an add on to these and the message is a little harsh but often necessary if you want change it s on you Let me explain There are lots of services products gadgets and people out there that offer fitness Some services will help you stay accountable and create conducive training environments and some feel cold impersonal and uninviting The former will likely make it easier for you to keep coming back and the latter may require a little more effort However regardless of the type of service you choose your progress is largely on you Sure you can choose a service that s fun or that provides better training but ultimately the reality of it is that the best program in the world won t be able to force you to show up if you just don t want you to Having access to the best service won t bring you results unless you actually use it Similarly nobody is going to be able to get you to start eating broccoli and spinach if you don t want to Positive change like improving your health and body composition requires you to take personal responsibility for your thoughts and actions While this might sound obvious our experience has shown us that people often take a couple of years to really get comfortable with this thought and I m hoping that reading this might help accelerate the acceptance process for you The part that most people don t realize is that to truly take personal responsibility you often have to to adjust how you perceive things For example you might be at a point where you know to aid your performance in the gym you should start eating better quality food or getting better quality sleep If you view this situation as restrictive and frustrating it s going to be really hard to stick to the new habit especially when you re tired at the end of the day and just want to eat something convenient However if you instead choose to view the change as something you want because you know it ll give you cleaner more regulated energy levels throughout the day and keep you in a better mood on top of being able to do better at the gym the task seems much more manageable and desirable The whole thing feels more positive and encouraging because you re choosing to focus on the good that will come with this new change You put yourself in a position that s better suited to playing the long game Instead of feeling restricted you re setting yourself up to feel more liberated and empowered The same concept applies to the exercise you do You can look at physical activity as torture as something you have to force yourself to get through but that will make it a struggle for you every time you think about exercise Instead you can choose to connect with your body embrace the challenge enjoy the feeling after a good session and find strength in the fact that you aren t afraid to push hard If done right you ll find yourself trying to fit more of it into your week because it s something you want to do It often takes people a couple of years to cross that line and fully realize that if they want change it s on them The real life changing stuff comes only after you ve taken personal responsibility for your own health It s at that point that you really start getting what you want out of the fitness services you ve chosen My hope is that by reading this post you ll feel inspired you to start forming your unique version of why I want this and what this means to me so you can start to make the changes you want Don t be afraid to live the life and love the vegetables Do it for a clear mind and a healthy body and for your own deeper reasons why Don t work against yourself work for yourself Be brave enough to take charge Ian

It’s often underestimated how much effort is actually required to foster and sustain positive change. In previous posts,we’ve talked about how the keys to success include creating sustainable habits and intentionally playing the long game. Today’s topic i...

Client Testimonial: Tiana

Read time :
Tiana has been a client for about a year and a half and runs a cool health and wellness website Tayste sg that showcases gut friendly gluten nut and dairy free real affordable eats and recipes for people with food intolerances or allergies In this post she talks about her inspiring journey to vibrant health Enjoy Patience perseverance endurance those are three qualities I ve never had especially when it comes to exercise With exercise I ve mostly been a let s try something out for a few months or let s do that once or twice a week and see type person I was what you d call a non committal exerciser This type of mentality about exercise never actually bore any fruit or brought any real results for me So when my husband lost a whopping six kilograms after his first year at Ritual 20 mins per workout 3 times a week I was stunned Did he do anything extra Was his diet plan sensible All I knew was that Ritual was the only gym he was going to and that he had one of their meal replacement shakes after each session Given the yo yo type of exerciser I was I thought perhaps Ritual was going to be the game changer I had been looking for At that point I was really out of shape my second baby had just turned one and I was still trying to lose that last 5 kilograms that wouldn t budge I was using some cardiovascular workout videos and doing some Zumba on and off during this time Mostly I didn t feel connected to the body I had Emotionally the pregnancy was difficult and I had gained a substantial amount of weight over 20 kilograms I managed to lose most of it with diet plans but I was unsure if I would ever see a remotely toned belly ever again And so my journey began The plan was simple go to Ritual 3 times a week No procrastination no excuses rain or shine As prepared as I was mentally for my body to obey my will the going was tough Ritual welcomed me to the world of burpees mountain climbers squats and deadlifts Every squat hurt Each burpee wasn t properly executed Deadlifts completely new territory And the sets were often fast paced and high intensity I was hardly ever even a low intensity kind of girl and I m now doing high intensity stuff I struggled with every session at the start That being said Ritual is the place where when you struggle you get even more support from the coaches You get taught the right ways to go about doing the exercises especially when you re struggling Soon you start to realise some of the benefits to training at a high intensity it s mind clearing stress relieving and leaves you winded enough so you can t think about anything else while you re doing it I carried on this way for a while tolerating the burn from week to week and then one day 8 months into having made Ritual a habit I found that my muscles and body had finally gotten more used to the burn and the sessions started to feel easier Hurray it was the first time I felt I had reached some kind of milestone and that in itself was a reward It was at that point that I realised my transformation had really begun because the thing that made me so uncomfortable from the outset I really began to love my Ritual workouts My focus shifted from my weight to my health and my personal best Ritual became a cheerleader for my fitness goals and a place where I found community friends inspiration support and so much more Now 1 5 years into my Ritual journey I know my health and fitness is a constant work in progress There aren rsquo t any shortcuts I ve lost the weight I set out to lose but now instead of focusing on the scale I rsquo m more interested in how well my body functions what kind of exercises will make me stronger and what other things I can do with my health that will keep me around for my family for a long long time Ritual got my fitness sorted and showed me what my body was capable of doing and that changed my mind about how I felt about my body I just wished this could have happened to me earlier in my life so thank you Ritual for giving me a new lease of energy reviving my once tired spirit and body so I can now go pursue all the other things I enjoy Be Brave Tiana

Tiana has been a client for about a year and a half, and runs a cool health and wellness website,, that showcases gut-friendly, gluten-, nut- and dairy-free, real, affordable eats and recipes for people with food intolerances or allergies. In th...

Play The Long Game

Read time :
It s easy to get lost in the details Heck it can be fun to get lost sometimes Having a keen interest in a habit you re trying to form is great it keeps things engaging However things can quickly start to go awry when the minute details become the focus and even worse when that focus turns into an unhealthy obsession Like most things in life it s generally a better idea to first think about the foundational changes that are going to get you 80 of the way there before you start messing around with the other stuff that s cool to talk about but that probably won t do much for you now anyway Let s take nutrition for example The latest magic antioxidant extract or cutting edge fast absorbing athlete endorsed protein powder probably isn t going to help you much if at all if you don t first get everything else in order A supplement is supposed to supplement an already pretty healthy diet They aren t designed to fix all your health problems nor are they designed to enable you to get away with eating crap First get your eating habits in order Learn about protein carbs and fat and what foods fall into those categories Then find a food choice balance that works best for what you want out of life For example get your veggies in so you re not deficient in the essentials that support your immune system and get adequate protein so you recover and repair well Then maybe take a look at overall food quality and perhaps food timing Get in tune with your body Before anything else figure out a sustainable strategy with real food because that s where you ll get the most benefit from nutritionally The same principle applies to exercise It s easy to get granular with exercise variation and specific energy system training and all that jazz but for most people it s first about simply moving around more Then it s generally a great idea to sometimes get the heart rate high so you stay out of breath for a while Then you should probably think about loading your structure to signal strength adaptations Even better if you can make the loading balanced so you develop structural integrity bone density and familiarity with your body Then challenge yourself to find your unique balance of intensity technique and load and see how you fair depending on different work and rest periods Once you re comfortable with that perhaps it would be wise to next look deeply into varying the intensity depending on how you feel because you ll probably be able to do a lot by then You see how in both nutrition and physical activity complexity is built on top of solid foundational blocks Focus on those foundational blocks and you ll realize that living healthily doesn t need to be that complicated In fact instead of overthinking everything you ll probably find it extremely beneficial to first work on walking around a lot instead of taking cabs getting some high quality HIIT work in trying to get really good at manipulating your own bodyweight eating a good balance of protein carbs and fat increasing your vegetable intake getting more better sleep and managing your daily stress levels Together these fundamental changes will get you much further along in your fitness and health journey than any secret training formula quick fix crash diet fancy new exercise equipment or 3 day detox Focus on building the essential habits that will get you 80 of the way there Get these important variables sorted first and then tweak if you feel like you need more Chances are you ll find that you don t even really want that last 20 because life is great when you have the 80 dialed in and that last 20 might not be worth the extra restriction More than anything once you have your 80 sorted you ll realize that what you re really setting yourself up for are the long term adaptations that come with consistency Sure the afterburn effect is amazing and helps you keep burning calories for a long time after exercise but the real life changing stuff comes after months and years of repeated exposure to that 80 With consistency you can literally encourage your body to change on a cellular level so you become more efficient at using stored fat increase your bone density increase your lung and heart capacity become more tolerant and efficient with sugar and regulate hormonal responses better amongst all kinds of other things By taking your time and focusing on the right things you can literally build long term resilience and vitality Today s take home message keep it simple prioritize the important stuff stay consistent and play the long game Be Brave Ian

It’s easy to get lost in the details. Heck, it can be fun to get lost sometimes. Having a keen interest in a habit you’re trying to form is great - it keeps things engaging. However, things can quickly start to go awry when the minute details become the f...

500 club: Suzy

Read time :
Suzy has been a client for over 3 years and recently passed the 500 session mark Her consistency has really paid off and we re so thankful to have great people like her train with us Check out her interview below Suzy what keeps you coming back so consistently Simply because it works I rsquo ve always been into health and fitness but the Ritual way is the only way which has helped me become the fittest I rsquo ve ever been as well as make me think much more about health in general What is your favourite pod and why Always number 7 I am a creature of habit Which type of Ritual session makes you go Damn it when you see the chalk boards Anything involving a combination of push ups and pull ups hellip hellip and any set more than 20 secs 500 Sessions what the hell is wrong with you I rsquo m a glutton for punishment and did I mention I rsquo m a creature of habit Which specific exercise do you love hate the most Love mountain climbers and burpees hate push ups and pull ups What s your favourite shake The Fire Bunny Who wins you or a small bear Me of course Do you reckon you could deadlift Shrek Erm hellip no hellip maybe a cat or a small child How do you juggle the stress of work exercise and rest Exercise is my de stresser and helps me keep work stress in check I have to have at least 7 hours a night rsquo s sleep or I am a nightmare Do you ever have days when your energy is super low How do you cope on those days during a session Yes usually on a Monday I usually push myself harder on those days as I know I rsquo ll feel so much better afterwards How do you feel about yourself compared to before you came to Ritual I am in better physical shape in my 40s than I was in any other decade of my life and that rsquo s awesome for me Do you tend to push level 3s all the way in your workouts I am mostly level 2 in my strength but cardio wise mostly level 3 although I am scared of tuck jumps Do you think Shrek is scary Not with those dimples

Suzy has been a client for over 3 years, and recently passed the 500 session mark! Her consistency has really paid off, and we’re so thankful to have great people like her train with us. Check out her interview below. Suzy, what keeps you coming back so...

Do It Better

Read time :
World renowned track and field coach Henk Kraaijenhof is famous not just for the work he s done in the field of sports science and coaching but also for this quote train as much as necessary not as much as possible Consider this Kraaijenhof has spent his career working with some of the highest level athletes on the planet We re talking about athletes who are arguably some of the finest human specimens we ve ever seen Most of us reading this won t ever come close to being able to do what these athletes have done Yet with their dedication to physical activity and likely genetic favorability Kraaijenhof still recommends a rational efficiency based approach not a maximally taxing approach In other words he prioritizes improvement over fatigue and a smart approach that works over an extreme approach Shouldn t it bother you then that the fitness and wellness industry that primarily caters to non athletes continues to recommend and promote extreme measures and drastic quick fixes On top of that let s not ignore the realities of a busy person s life these days with high stress levels improper nutrition and insufficient sleep being the acceptable norm In a culture where the ability to power through fatigue and handle even more are seen as positive character traits and indicators of likely to succeed in life it s hard to get people to approach exercise rationally In fact it s not uncommon for our coaches to report that they ve spent more effort on a given day trying to slow people down so they stay safe than on motivating people to push harder While it can be helpful to use exercise to vent your frustrations we have to start thinking more rationally about this whole thing Furthermore collectively we need to stop perpetuating the mindless battle to outdo each other with harder workouts longer workouts more intensity and heavier weight Instead how about this let s keep it science based let s keep it safe let s do it responsibly and let s make it about health improvement and betterment not the senseless pursuit fatigue Should you be proud of yourself for pushing so hard you can t focus at you important 3pm meeting Probably not You re doing this to help optimize your health resilience and capacity not to have a detrimental effect on your personal or professional life Should you aim to push yourself to do super long HIIT sessions or a dozen HIIT sessions a week and wear them like a badge of honor Probably not The research is pretty clear short spurts of intensity are what you need and pushing yourself at a high intensity for too long in a session isn t just unnecessary it s actually potentially less productive Your technique breaks down so you risk injury and you end up pushing sort of hard for too long which causes quite different physiological effects than pushing really hard for a short amount of time Furthermore pushing for a ridiculous amount of volume or frequency is also a bad idea in the long run because it can result in serious physiological issues like chronic fatigue overuse injuries and hormonal issues amongst other things 20 minutes really is all you need and you would be hard pressed to make a case for ever needing to do more than one session a day every week day 5 session in a week and even that may be too much if your nutrition sleep and stress levels aren t dialed in appropriately In fact we generally recommend listening to your body and varying your training frequency and intensity accordingly Don t forget that your body gets stronger and fitter after it recovers from exercise In order to improve you need to give your body the time to rest Should you try a starvation diet or ridiculous 3 day juice cleanse Probably not Your body has it s own built in machinery to clean you out and they work better than anything you can get in a bottle I m talking about your liver and kidneys Moreover look up substance toxicity and then see if you think a that you re actually poisoned with toxins and if so b that a juice is actually going to cure you from real poisoning Don t get me wrong I know juice is delicious and that juices can provide a great amount of nutrients if done right But drinking a juice every now and then is far different from trying to live on juice and claiming it s healthy and detoxifying Nourish your body with real food from the earth drink water and feel your body work it s own magic Positive change starts with awareness We re all about pushing hard and working hard but we re also very much about doing it right Now that you re hopefully more cognizant of the potentially harmful nature of the as much as possible I can do more and drastic measures work better mentality that permeate our lives maybe you ll choose to make wiser more rational decisions Be brave enough to do it better Ian

World-renowned track and field coach Henk Kraaijenhof is famous not just for the work he’s done in the field of sports science and coaching, but also for this quote: “train as much as necessary, not as much as possible.”Consider this: Kraaijenhof has spen...

Client Testimonial: Dave Tan

Read time :
Busy professional by day DJ Rockstar by night our client Dave knows a thing or two about living a hectic lifestyle In this guest blog Dave talks about why Ritual works for him even though he doesn t fit the mould of a typical gym goer Enjoy It s hard to explain to people why you would be addicted to going to a gym especially for someone like me who has always been known to avoid them like the plague I rsquo d much rather do sport And then there rsquo s Ritual I was turned on to it about a year ago and was even though the first couple of weeks were quite brutal you get used to it I found myself wondering why I enjoyed coming back for more Even when I rsquo m busy or travelling a lot I ll squeeze a few sessions in Then I stepped back and it dawned on me that I was actually hooked on the Ritual community and culture more than anything else Yes the amount of science that goes into their workouts is awesome and it s also great that it s in and out in 30 minutes But there rsquo s a lot to be said about the environment and philosophy and how important these things are in the context of health and fitness especially because people sometimes need to make sacrifices to get results Ritual really has nailed these in such an elegant way the people the ethic the approach to fitness and even the space itself all complement each other and make it such an inviting community to be a part of hellip which has finally really got me off my arse Oh and the music rocks too And I rsquo m grateful Cos rsquo I rsquo m too old to skateboard anymore Be Brave Dave

Busy professional by day, DJ/Rockstar by night, our client Dave knows a thing or two about living a hectic lifestyle. In this guest blog, Dave talks about why Ritual works for him even though he doesn’t fit the mould of a typical ‘gym goer’. Enjoy! It’s...

You're Not Fragile

Read time :
We talk a lot about taking a smarter approach to training not being competitive or reckless about it and taking a more rational approach to exercise and health in general While this is absolutely our training philosophy it can sometimes be misconstrued as overprotective and soft Every now and then clients get annoyed at our coaches for slowing them down and being too strict on form While it may be annoying to have someone tell you to slow down don t misinterpret our intentions We re not here to make your workout softer or easier or to lessen your training effects In fact our intention is exactly the opposite of that We re here to help you maximize your training efficiency and training effects Just so we re clear we offer 20 minute training sessions and they are hard Yes we re sticklers on using great technique but this doesn t in any way mean we re afraid to help you push hard and really get after it during a session We know that for this training to work you re going to need to push hard We re here to make sure you do it right Let me explain how A major part of our role is to create safe boundaries for you The specific advice we give and the cues we use are absolutely intentional and purposeful The attention to detail is our way of helping you put up guardrails During a session we re giving you information on and encouraging familiarity with your upper and lower limits so you can smash your workout safely and effectively today We re trying to help you discover that fine balance between intensity safety progression and long term health You see we re not here to hold you back we re here to help you discover the boundaries within which you can get your best results based on all kinds of information we receive from your technique feedback imbalances breathing patterns pace frequency and goals amongst other things In fact we designed the gym and session format the way we did because we care about these details so much Sure we want it to feel private and personalised for you but we also set it up like this so we can keep a close eye on all this important information and so we can in turn demand attention to detail and specificity in feedback from our coaches Everything from our in house staff training programs to the technology we use in the background are crafted to encourage familiarity and efficiency The more personalised the better Now that I ve hopefully convinced you that we ve got your best intentions at heart I d like to challenge you to acknowledge this You re not fragile There s a part of you that knows you have it in you to do even better If you re new to this kind of training sure take the time you need to figure things out and get comfortable and get used to the intensity But once you feel your confidence build be brave and challenge yourself Trust that we aren t here to slow you down we re here to enhance the experience and keep you safe Trust the boundaries and acknowledge that within those boundaries you re not fragile Learn to tap into your intrinsic desire to exert connect with your physicality and get after it Success is yours for the taking Decide you re going to bite down and grind this one out that you re not just here to get through it you re here to do your best If you really feel like challenging your limits today feel free to tell a coach if you think that might help Own it Step up to the plate Tell the coach you want to push your boundaries today and ask him to keep you safe That s the kind of talk that will get us all fired up and tuned in so we can conquer this together You re not fragile We re here to help you learn that too Be BraveIan

We talk a lot about taking a smarter approach to training, not being competitive or reckless about it, and taking a more rational approach to exercise and health in general). While this is absolutely our training philosophy, it can sometimes be misconstru...