4 Reasons Most Diets Fails, And What You Can Do About It

Stepping on the weighing scale for the first time after having partying over festive seasons is always hard – you don’t know what to expect, and sometimes not knowing feels better because you can escape reality for just a bit longer.

But at some point, your clothes feels tighter than it should, and you decide to take the plunge to figure out your magic number so you can do something to reduce it, and the reality reveals a rude awakening you were not ready for.

That usually follows with a pause, and then a flood load of thought:

“It must be the mala hotpot I had with Steven and friends the other day”

“Stupid boyfriend’s disgusting snacking habit. That *****.”

“Dammit. Shall not go shopping for awhile.”

4 reasons most diets fails.

This thought is usually followed by your consideration to follow a diet. Perhaps Intermittent fasting, maybe keto, or maybe something crazy like a raw egg diet. After all, results have be raved about these diets! Eating celeries as a replacement of French Fries sounds like something you can do for the next 3 months, or 3 years I guess?

In your heart, you already know that nutrition may be the problem, but diet doesn’t sound like the best solution to you either. You probably are just toying and tolerating the idea because the desperation for results is high enough for you to want to endure such “pain”.

Well, let me tell you why most diets are a bad idea, and how you can fix that for yourself. Sounds cool? Let’s go.

1. Diets Are Too Restrictive.

Most, if not all diets are designed to restrict you in one way or another. Some could be in the form of food, while others in timing.

Unfortunately, commercial diets are designed in such a way where it wants to help you see fast weight loss, and in order to do so, the restriction has to be hard. Rules of such diets would usually go along the lines of “Cut out all the carbs”, “Eat only one meal in a 4 hour window” or “Only eat a cookie”, creating the illusion that weight loss has to be done in a crazy unsustainable manner.

4 reasons most diets fails.

The result? Grow a level of willpower higher than the depth of the universe and go through the diet anyway, or fail miserably with the self-belief that you will never be able to lose weight. Ouch.

2. Diets Can Be Culturally Irrelevant

Most diets come from the western part of the world. Nothing wrong with it – after all, you can usually find produce like capsicum, broccoli and salads in most part of the worlds these days.

There’s only one small problem – these are not food group you may be used to eating. So for the sake of losing weight you will try to eat according to the diet’s recommended food whether it belongs to your culture, taste or preference.

4 reasons most diets fails.

Because of the lack of cultural relevance, you may start craving for food you are used to, stretching your willpower. Give it a day and it’s fine, maybe a week is still not too bad. But at some point, you may cave and decide to return to that chaat masala you haven’t had for three months. Besides, what’re you going to eat if your mother cooks you naan?

3. Diets Are Not Environment Friendly

No, I’m not talking about temperature, humidity or global warming.

Environment in this case means where you are, who you are hanging out with, and how adaptable you can be around the different places.

Due to the strict rules of diet, should you be out for a social gathering, you will find that the menu of these places can be very hard to comply with your diet, making it extremely difficult to find food you can eat, let alone enjoy.

Should you not be able to find food, you will be subjected to starvation while the rest of your friends enjoy their food, along with the standard “Just eat lah” along with a few chicken wings flying around your sight, simply because your (immature) friends want to tempt you to fail.

4 reasons most diets fails.

Sometimes, a strong suggestion would be to bring your own lunch box (guilty of doing it, guilty of suggesting it to a client too). That works, but it doesn’t deter your friends from teasing you. Having a lunch box while eating with a group of friends is like having a target board on your chest with the words “BULLY ME”.

Either way, you poor soul.

4. Diets Are Not Educational, And Does Not Provide Continuity

Here’s the truth: All diets work if they follow the foundational principles of metabolism.

But the downside to most diets is that there is no continuity.

Entering into a diet is like joining a new company or going to school for the first time – there are lots to learn about.

And while diet may (or really, may not) show you the steps of how to lose weight, it doesn’t explain why.

More importantly, it doesn’t explain what rules to relax as you gradually return to normal per se.

So when you do get back to normal, you go straight back to your old habits. Doesn’t take a genius to know what kind of magic that does to your weight.

Then comes the next problem – now that you are back to square one, you cannot bring yourself to starve again. That raw egg diet was so nasty, the experience makes you shiver.

So uh, what now?

If You Are Hell Bent On Dieting, Here’s What You Can Do.

Diets are not all bad. There is a reason why some people still thrive while others fall while following the same diet.

Look for a diet that is most relevant to your habits, preference and general behavior. This reduces the feeling of restriction, allowing you to do better in said diet.

Instead of following the rules of diet strictly, treat them as guidelines. This way, you create flexibility around when to use them, allowing you to relax on the rules when you are in one off events like a social gathering.

You also want to look for food groups you truly enjoy. It is okay to substitute ingredients within the same food group so you can enjoy what you like and still get the results you want.

And when you reach the weight goal you are after, take some time to read up more on materials that helps you maintain where you are. Nutrition is not just about macros and calories. You also need to consider other things like how your body reacts to food or the lack thereof, and how that affects your mental wellness.

Ultimately, your weight loss journey belongs to you, and has to be personalized for you to gain the most benefit.

Hope this helps!

Article courtesy of sportsnutritionistjames

Fit2Go.Asia – celebrating a better way of life!

How to Deal with Chronic Pain

It is estimated that by 2030, chronic pain will affect 20% of the population in Singapore. Musculoskeletal pain such as neck, back and shoulder pain are highly prevalent. Chronic pain can give rise to other complications like fatigue, restlessness, and mood swings, decreased productivity at work and low mood. Thankfully, physiotherapy, among other treatment options, can help cure the problem from within. Here’s how you can deal with your chronic pain.

Start tracking the pain

 Keep a record of your daytime activity, tracking every detail. Mark pain suffered from certain activities on a scale of 0-10. You will be able to see patterns after a week or so. If it is the sedentary nature of your job that is causing the pain, simply change your chair or adjusting your desk height may be a good start. Sometimes you may even notice changes in pain with certain foods so a food diary may also benefit. A functional medicine practitioner or nutritionist will help guide you with this.

Engage in physical activity

It might sound counteractive, but staying physically active is necessary to fight chronic pain. The body’s natural reaction to pain is to protect the concerned part from further strain. If you experience acute pain, you should rest and consult a healthcare professional. However, if you have chronic pain, you may be advised to engage in light physical activity. Go cycling, swim, walk, or get physiotherapy.

Keep the body hydrated

Dehydration is proved to aggravate conditions like back pain and headache. Drink 2-3 litres of water every day and always carry a water bottle with you. Now days water is potentially contaminated with synthetic hormones, heavy metals amongst other toxins. Get yourself a water trusted filter to help avoid this. A functional medicine practitioner can help guide you in this process.

Undergo Physiotherapy

Whilst self management is the aim. A physiotherapy clinic or physiotherapist can help to diagnose in structural pathology and also seek the underlying causes of your pain. Choose a practitioner that provides holistic treatment, seeks imbalances and utilises a wide range of techniques including dry needling, manual therapy. A practitioner that understands nutrition and systemic causes of pain is also of real value.

Don’t force yourself

Those with chronic pain often have a tendency to get carried away and push through the pain. It might come off momentarily, but it could get even worse the next morning. The focus, instead, should be on time, and not task. Pacing is a technique where you can accomplish all your tasks by knowing how long you can go without experiencing pain. It is not a case of no pain no gain. Work within pain free limits to help “desensitise your brain to movement”.

Dos and Don’ts of eating

Processed food and refined sugar must be avoided, they trigger inflammation. Diets that are easy to digest can help reduce inflammation. These include leafy greens, low-sugar fruits, soy products, and foods rich in omega-3 fatty acids. Turmeric is an excellent anti-inflammatory ingredient which is also good for ligament flexibility. Foods bad for inflammation include dairy, eggs, chocolate, nightshade vegetables, and red wine. Magnesium in leafy greens is great for muscle relaxation amongst hundreds of other chemical reactions in the body and many of us are deficient without knowing.

Watch your posture

You needn’t be an expert at Yoga or a member of the armed forces to have a healthy spine. This can be done by simply maintaining good posture while watching TV or working at the computer. Remember posture is the average orientation of body parts over time. This means you don’t have to sit straight ALL the time but on average you want to be in neutral. Basically “your next posture is your best posture” – in other words, keep moving! Set a challenge, move every 20mins – this is a key physiological time.

Manage Stress

Stress does many things.  It actually changes our hormone production pushing us more towards cortisol and reduces our sex hormone production. This causes all sorts of effects including increasing inflammation, increasing pain sensitivity but also reducing drive (for sex and for work), increasing weight gain around the middle and even effecting hair loss. There are many ways of managing this as we will go through in subsequent articles, but scheduling time out and even simple breathing exercises can make a real difference.



Article from our affiliate Integrative Physio

Fit2Go.Asia – celebrating a better way of life!

Come Walk With Me: Coast to Coast Walk Report

Team Fit2Go.Asia Explores: NPark’s Coast 2 Coast Trail at NIGHT

“After a day’s walk, everything has twice its usual value”

– G.M Trevelyan

My thoughts and experience of our first walk together, exploring the Coast 2 Coast Trail at night. Having done marathons and long distance walks, this was a totally different experience! Not chasing people or time, no records to meet. Just good company, cool weather and an open mind to our adventure.

I am not much of a writer, so my apologies for putting the whole thing in point form.

Checkpoint 1

  • All excited, enthusiastic all headed towards Lakeside MRT. Station to start the walk
  • Although we were late to start the walk, all of us had 1 mission: to get to Straits Wine to pick up our last walker with 4 bottles of champagne that we are going to carry with us on this journey to fill journey with some ‘bubbly’
  • Intention was to also have a few bottles of wine before we start on the next 2/3 of the walk . We need our ‘fuel’!
  • Sad thing was Straits Wine last order was at 10pm. With our quick steps, bus journey, we still could not make it to Straits Wine on time
  • PCN along Jurong Lake MRT with nice constructed path, although there were just so many cyclist on the path which makes it dangerous for both cyclist and walkers or runners
  • Looks like we are going on ‘Jungle training’ as one of the Walkers commented!
  • Stomping through the ‘Urban jungle’ to reach our drinking destination on 6th Avenue
  • We are all walking fast at about 8mins/km. And if it is not with so many cyclist on the PCN we would be walking even faster.
  • Instead of walking around Bukit Batok Nature Park, we have decided to just cut across the highway and walk along the outskirt of the Nature Park before we come out through Bukit Timah highway ☺!!! Again that would safe us lots of time as we all have a deadline to meet 10.00pm before Straits Wine closes and not server the alcohol!!!!!! Ahhhhhh! Now we are even walking faster.
  • If the cyclist is wondering what is wrong with this 6 person walking on the PCN at such a speed, no one realize that we are needing the alcohol booster before we walk the rest of the long way

Checkpoint 2

  • Got to Checkpoint 2 at ease, which means we are really chasing for time to get to our ‘refreshment’.

Checkpoint 3

  • Interesting … this checkpoint is right outside a Church
  • Time was cutting too tight, we took a bus to Beauty World just to get to 6 avenue faster!!
  • Mood was still upbeat at about 9:30pm
  • Disappointment! In tears, The Strait Wine Company cashier is CLOSED we can’t have our drink!
  • Coffee Shop was our solution – a bucket of beer
  • Still a landmark that we achieve, so a picture is a must!
  • Coffee shop style – beer served!
  • So here let’s Cheers, before we continue on our journey east!
  • And as tradition goes get chili to ward off the rain, so the ladies wanted to just get one chili to bring along with us on the next
  • Since we could not get one, they decided to get TOMATOES instead!!! Hahhaha!
  • One final arrangement, because the Champagne arrived and the ladies are packing so that the guys carry an even load of
  • And we are off, with the guys carrying the ‘little precious’ on their cooler backpack!

Checkpoint 4

  • Made it … didn’t realize that the Checkpoint 4 is just right outside Adam Road Hawker centre.
  • But it this one of the pit stop that does not have clean toilets at all!!! AHAHAH!
  • We head to the small playground nearby to pop our 1st bottle of Champagne before the rain came.
  • Here’s to good walking spirit and buddies! Cheering when is thundering and raining
  • Here we go … we will pass the Bukit Brown cemetery
  • Pleasant, nice path to walk on, big houses to see but there were lots of wild life around and we can hear them clearly
  • And yet our conversation was “Is that a bird or a bat” “Is there a shadow?” and all went silent.
  • It was a rather quiet walk after that… and you can sense the feeling of eeriness creeping over you.
  • Right after this bridge we are on the main road heading towards the entrance of MacRitchie facing Mt Alvernia Hospital.
  • … and that was right before it rained heavily
  • All anxiously awaiting for the rain to stop

Checkpoint 5

  • On route to Checkpoint 5 – Ang Mo Kio going through a tunnel near Marymount
  • Can you tell that most of us are already tired?
  • The motivation to move us forward was really the rain, we decided to push on till we find the next pit stop to rest our feet, toilet to freshen up, and a place that we can drink the 2nd bottle of champagne.
  • Found our fantastic pit stop, where we can even take a rest
  • Toilets are clean and brand new
  • Vending machines for cold drinks
  • And a big space to stretch our legs, while waiting for the rain to stop. Yet again it rained and we got shelter
  • We all vote that this place is the best pit stop
  • We are in Ang Mo Kio …. Yah!!!!! Finally, four more stop to our destination Coney Island
  • Going through Bishan park cutting through Ang Mo Kio from Ave 2,3,4 and 5
  • As the sign says towards Seng Kang, Checkpoint 6 here we come!

Checkpoint 6

  • Maybe is due to hunger – someone started the conversation on McDonalds as one of the pit stop so that we can use toilet and have some food and rest. The conversation did not stop because we were all trying to locate Bishan McDonalds or Ang Mo Kio McDonalds that is open 24 hrs … so we asked our best friend ‘Google’.
  • Destination set, one Mission = McDonalds Ang Mo Kio, here we come!
  • Mission Accomplish!!!! McDonalds- most was looking forward to coffee, snacks aircon and toilet break
  • We were also cracking at a lot of jokes…all happy as we grateful for the food available.
  • This is what I called “happy faces” at checkpoint 6, but you cannot imagine the ‘pain is so real’ by now we are at about 20 plus km.
  • Legs are tired, backpack that you are carrying feels like it has a ton of rocks in it
  • Chaffing starts to happen now if you are not with the right attire, as one our Walker experience. We went on a hunt for a 7Eleven nearby so that we can get some ointment. 
  • ARRRRRRR! No nearby 7Eleven, our best bet was petrol station, so hopefully they have Vaseline, and if still do not have any, one will need to buy ‘KY Jelly” ….. ahmmnmm!!
  • Yet everyone push on to finish the last 2 checkpoints.
  • We lost a walker right around here too due to injury on his foot and could not walk any longer he went home to rest…. Lucky him!
  • While heading towards Checkpoint 8 which we are now along the waterways
  • Which is a beautiful place!
  • It was peaceful, calm, serene and we are only hearing the insects
  • Flashing lights was brighten the sky by now

Checkpoint 7

  • Hooray …. We are finally at the waterways, but the sky is not being too friendly
  • Flashing lights was brighten the sky by now
  • Is here that we also had a long debate on “which area has the most rude people” = Ponggol!!! Why? Most cyclist starts as early as 4am in the morning and there is not difference in this part of the Island, the PCN was filled with all sorts of cyclist e.g. the serious cyclist sort, the triathlete sort, the foldies cyclist.  The worst of them all is the 60+ athlete on the expensive road bike who thinks the PCN belongs to ‘him’ alone because he pays Taxes. Myself and another walker got scolded because we were blocking his way because he decides to cycle in the middle of the PCN and we are trying to avoid the dark bushes because of all the snakes, lizards and what you not wish to see.
  • That when the rain decided to cool us down with light and heavy showers every half hour, than came “mission to find shelter” which is not an easy task at all
  • See the beautiful sky lighted with fire. Do you know where there is?
  • Is Malaysia, and it an trash incinerator
  • Family of Robots under the bridge ….. hmmm!
  • We are taking our time taking pictures because “the rain is here again”
  • We are right under the next bridge and there is no more bridge from here to hide from the heavy rain
  • One of our walkers were able to catch some cat nap – just lying on the stone seats
  • This time we were really unsure if we can finish the last 2 checkpoints as they are really far apart.
  • And at this time we see many fast runners doing their long runs … all braving the rain and thunder. Was really tempted to tell them is better to be safe than ‘sorry’!
  • When rain out what we do …finish off the last 2 bottles of Champagne
  • And to keep the mood up, we were playing Hokkien songs, with Andy dancing to the songs …is quite funny. Runners are thinking we are crazy bunch!
  • That is when ‘Hunger’ calls … there is no stopping, unfortunately pls don’t try is not good at all.
  • We finally saw daylight, but we could not catch the sun rise due to the rain and we weren’t in the mood to chase of the sunrise anymore. We just want to finish, you just cannot tell that we are all damp and smelly.
  • Here we are saw a few monitor lizard swimming in the waterway
  • One on the footpath.
  • One of our walker, still wants to take pictures but the rest of us are all like uneasy all over and feeling scare, yes, you guessed it … we were almost chased by one.
  • Our spirit was definitely lifted knowing that we are close to Checkpoint 9
  • But let’s find checkpoint 8 first, and it’s just right here along the waterways
  • Checkpoint 8 …. Oh checkpoint 8 … where are you? One of the walker was shouting it! ; )
  • Picture perfect from the bridge we just cross
  • Right side of the waterways leads to somewhere else
  • Left will lead directly to Coney Island
  • Fresh beautiful flowers we see along the way
  • Now the feeling is like a sense of ‘peace’ and freshness in the air. It’s bliss!

Checkpoint 8

  • We found it along the waterways.
  • And most of us was quite fascinated with the next signage
  • What you do when you encounter Wild Boars
  • One commented … we will be running who cares about taking pictures with flash!
  • By now most of us cannot feel our legs anymore … we are just pushing forward to finish and be done with it!
  • The journey on was pretty quiet … but I felt that we don’t seems to be like in Singapore, it felt like we are in the woods in Australia
  • By the time we can see Coney Island it felt like I was in Chengdu, China

Checkpoint 9

  • This sign is right outside Coney Island gate …. “WE HAVE ARRIVED !!!!!”
  • 36km, 14hrs including waiting for the rain to stop. 25,0000 steps, burn 2072 calories later – WE ARE HERE!
  • Proud Moments, but we could not feel our legs!!!!!!!! AHAHHAHAH!
  • DO YOU KNOW – Coney Island use have a Cow there?
  • Wait what!? No cabs around here?! Have to walk to the main road?!


2018 when I did Let’s Take a Walk for Charity was not as exciting as this, and because I have now another 6 people walking along with me joking, talking and having champagne along our walk.  And furthermore half our walk was in the rain.  Yet there were still many jokes and laughter all the time, well it is just that which makes the walk so pleasant and enjoyable.  Of course the ‘Bubblies’ added to the joy!!!  But there was not without scary moments too walking through Bukit Brown, but we were all so silent, not wanting to disturb the d…. just in case they come with a cup and ask us to share our champagne with them …. hahhahha! On the serious note, there are graves right next to the road along Bukit Brown, but we were safe by night darkness, and I am glad we did not say anything.

After Bukit Brown was all along lighted streets … but most of us were tired, but happy to say that all of us pushed each other along to look forward to seeing the Sun rise, all to be dampened by the rain. We were held back by about 2hrs, then that 2hrs was the rest that we really needed.

I hope we’ve inspired you to just go out and do it. More importantly go out and have FUN doing it!



Our Next Walk! (Yes we loved it so much)

VivoCity to Jurassic Mile!!!  Watch for our stories again, this time I will record the jokes down.


Have you done this route already? Share your pics to our social media, tag us at

#fit2gether #fit2goasia #walking #walkingawayoflife #move #moveyr #antiaging #explorepcn #icanwalkucanwalk2

Fit2Go.Asia – Celebrate a better way of life!

Come Walk With Me: Coast to Coast Walk

Team Fit2Go.Asia explores: NPark’sCoast to Coast Trail at NIGHT!

For the love of the sport and to kick off my upcoming introductory series about race walking, I gathered a group of friends to partake in a “Coast to Coast” challenge come 3rd April 2021. This journey will commence in the evening, starting from Lakeside and ending at Coney Island. This 36Km route was carefully planned not to only challenge ourselves but also to enjoy scenery, natural parks, gardens and reservoirs.   

Wish us luck and do check out this space for more about race walking in Singapore. 

Watch this space to see what we encounter on our Night Walk!

For more about NPark’s Coast to Coast route click here.

Have you done this route already? Share you pics o social media, tag us at

#fit2gether #fit2goasia #walking #walkingawayoflife #move #moveyr #antiaging #explorepcn #icanwalkucanwalk2

Fit2Go.Asia – Celebrate a better way of life!


What is Goalball?

Goalball is a team sport designed for the visually impaired. The game was introduced in 1946, by Austrian Hanz Lorenzen and German Sepp Reindle in an effort to rehabilitate World War II veterans.

Now as a Paralympic sport, Goalball provides a thriving example of how the most challenging goals can be met when individuals work together to develop a strategy for success. Your team would be guided by our athletes with visual impairment (No kidding!) as they physically and emotionally cope with the challenges presented by the game.



How is it played?

All athletes (full blind and partially sighted) are required to wear eyeshades and eye patches to ensure a level playing field.

The game is played in teams of 3. Athletes attempt to score by rolling a ball equipped with bells into the opposing team’s goal. The sound of the bells attached to the ball guide defenders who use their bodies to block against these shots.


Interested to give Goalball a shot?

You can find out more about participation at www.goalball.sg or facebook.com/goalballsg


Upcoming Goalball event

Support our athletes on 21 March 2021 at Clementi Stadium where they are having a 2 on 2 tournament!


Asics Ekiden Run

Congratulations to Team Fit2Go for completing the Asics Virtual Challenge!

We put together a simple team of all levels to show that anyone can run!


Across the globe, teams of runners are putting themselves to the test as they strive to pass the tasuki as fast as they can. Follow our leaderboard and #ASICSWorldEkiden to cheer on friends and teammates—or keep an eye on your competition.

We are definietly looking forward to creating another team in 2021!

Drop us an email if interested.

Also if you like our running Ts, you can purchase them in our store, customized with your name at the back too!

7 Costly Pre-Competition Mistakes to Avoid

What you should NOT do to be mentally prepared for competition

It is almost universal for athletes to feel some sort of anxiety before a competition. Is this a good, or a bad thing?

Well, you have got to decide. If you decide that it is good, you will probably welcome the “butterflies” as a sign that you are ready for competition since some anxiety is necessary for us to perform at our best (positive game jitters). Besides, one of the main reasons why athletes compete is due to the tingling excitement and anticipation that a competition brings!

Anxiety or Excitement?

When athletes decide that pre-game jitters are a bad thing, they will start to over- think, compare themselves with other athletes, get overly concerned about results and even start worrying about how others may think if they do not perform well. When this happens, pre-game jitters will snowball into performance anxiety – a sinking feeling in your stomach (some even feel like throwing up), which is sure to deter you from performing at your best.

Of course, dealing with performance anxiety is not as straightforward as simply “deciding” to feel excited rather than anxious. However, it is easier for you to perceive pre-game jitters something positive and to generate the optimal level of mental activation if you could avoid these pre-game mistakes.



Having Strict Expectations about Your Performance

“I must score in every game!”, “I have to win this race”! In spite of what has been taught of positive expectations, maintaining high, strict performance expectations can actually restrict your success.

Using the first two statements as examples, a soccer player who has yet to score a goal will begin to question his ability and get increasingly anxious as the match progresses. A distance runner may get overwhelmed by adrenalin, resulting in loss of cadence, strength, and confidence when he starts getting overtaken by other runners.

In short, having strict expectations puts yourself up for a win or lose proposition, you either make it or you don’t. Consequently, if you are unable to achieve your preset expectations, you will question your ability that day – be it during or after a performance. Hence, expectations set you up for failure before you even begin, and in most cases, the expectations translate to pressure and in turn cause pregame anxiety.

“Know the difference between happiness and goals…”

~ Coach Hansen

So what should you do when you find yourself dwelling on such expectations? Aim to replace expectations with manageable objectives (also known as process goals) instead. For example, the soccer player can focus on checking into passing lanes and making decisive runs into the box. Meanwhile, the marathon runner could refocus on maintaining his breathing pattern to be in sync with the pace that he has trained at.



Leaving Self-Confidence to Chance

Self-confidence is paramount to performing at your best. If you have belief in your ability, you are less likely to become anxious before big games or
high-pressure situations.

Many athletes leave their confidence to chance. They get confident only when they have made a couple of great plays at the start of the game. Subsequently, their performance suffers when they make mistakes or lose the first couple of points. They begin to react with self-doubt and are less likely to remain composed and recover from mistakes. This is known as reactive confidence.

You want a proactive approach to confidence and not a reactive approach.

“I’ve always thought that confidence was some- thing you either have or don’t. One thing I’ve learned from Coach Hansen is that confidence is something you can grow, but it doesn’t increase overnight. It takes weeks, even months, to build confidence and it takes a whole damn lot of practice.”

Aisyah Saiyidah
Olympian and SEA Games Gold Medalist (Rowing)


Proactive confidence means creating a stable level of belief in your skills that is not easily shaken and that is based on your years of practice and play. I teach athletes to do this by getting them to remind themselves of their past accomplishments and reasons why they deserve to play with confidence. You should write down past accomplishments, small successes or awards, and abilities you possess. Your confidence should be stable and based on your lifetime of training. It should not change due to one mistake in a game. Try to recall the reasons you have to be confident in games and practice and bring them into competition.



Carrying Life’s Worries into Sports

Some athletes have problems putting aside life events or daily life troubles when they enter a competition. Whether the issue is a term test or an argument with a friend or family member, one goal of mental preparation is your ability to separate your life from sports.

The pregame warm up is the time to start focusing on the sport. Think of the routine as the shift from class, work or usual activities to competing in sports. Some athletes are disoriented by life issues when they compete, and this disturbs their concentration and gameplay. Use the pregame routine to put aside daily distractions, such as deadlines and chores, to become fully focus on the competition.

Besides the pregame warm up, another method that I use with my athletes is to write down these problems on a piece of paper and keep it away. They will then remind themselves mentally that they are now entering the role of an athlete, and will deal with the problems after the game instead.



Over-Thinking your Game before Competition

Perfectionists in individual sports, such as golf and tennis, spend too much time in a training mindset just before a competition. Let’s use the analogy of cramming for a coming examination. Your best bet is to study every day instead of burning the mid- night oil on the night before. In sports, you never want to cram during the final week before the competition.

Your goal is to feel ready when you compete – both physically and mentally. Yet, you do not want to panic just days before and begin to rethink your techniques to make sure you perform well. To avoid overthinking, do not practice your techniques during warm-up. Remind yourself that your practice is complete and it is now time to express yourself and have fun!



Psyching yourself Out before the Competition

Do you compare yourself to your opponents before a competition, or worry about performing poorly because it may affect what others think about you? These are two guaranteed ways to psych yourself out before a competition.

Confidence usually takes a dip when you make comparisons to other athletes who you think are better than you. If you feel intimidated by the competition, take some time during warm-ups to take slow breaths and think about your strengths and talents. You have more important things to do during warm up than gawking at the competition.

Some athletes have the need to be admired, accepted or respected by other people. These athletes are more likely to become tensed and hesitant during competition. Remind yourself that you are ultimately competing for yourself and stop trying to ‘mind-read’ what others are going to think about you.

If you have the tendency to psyche yourself out, refocus your mind on manageable goals (process goals) instead. Also, focus on your own strengths and talent by visualizing a time that you played your best. Think about the game plan or anything that will help you prepare for the game.



Worrying about the Result or Outcomes

Do you worry too much about winning or losing the game or, to be more specific, the consequence of it? This is a common trigger for stress or anxiety. For example, a golfer might worry about shooting a high score, but the real pressure might be the fear of embarrassment or letting someone down. Worrying about the consequences of shooting a poor score in the most stressful part. You might be most worried about your perceive others might say or think about you should you not play well. If you focus only on avoiding mistakes and failure, you’ll underperform and not reach your potential. You will also feel more doubt, which sabotages your confidence.

“ Every strike brings me closer to the next home run. ”

~ Babe Ruth, Baseball Great

When you catch yourself fretting over the outcome of the game, refocus your mind on manageable goals (process goals) instead. Also, focus on your own strengths and talent by visualizing a time that you played your best. Think about the game plan or anything that will help you prepare for the game.



Poor tactical planning or lack of a game plan

You should never participate in a competition without a game plan or strategy. In team sports, most coaches give you the game plan. However, individual athletes must come up with their own game plans and strategies. You want to have a game plan that guides you to play to your strengths and your opponent’s weaknesses.

“ Success is where preparation and opportunity meet.”

~ Bobby Unser, Automobile Racing Legend

Your pregame preparation should also take into account the unanticipated events that could happen during competition. Examples include unexpected equipment faults and even intimidation tactics by your competition. By preparing yourself for the unexpected, you are more likely able to maintain your confidence and composure when faced with uncertain challenges.


Article brought to you by Mental Edge Singapore

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Running Drills


What’s the deal with Running Drills? Why are they important not just to athletes but to the average runner?

In the first video, we touch on the whys and hows

In the second video Sumedha shows us a few examples of typical running drills.

We’ve slowed it down in order to explain how they are done.
Improvements take time and effort. Try the drills out and see your running improve.


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Warm Up & Stretching


What’s the importance of Warm Up and Stretching?

Isn’t living in Asia warm enough? Still need to warm up?

Most of us skip the warm up and go straight to the stretching before our workouts.

Watch this to understand why we need to factor warm ups and stretching into our training sessions.


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Fit2Go.Asia – celebrating a better way of life!