Archive for June, 2013

Pop, soft drinks and all?


As of 2013, soft drink companies have developed a reputable image across the globe. The fast food industry have swept the streets of US.  There is almost a McDonalds around every block. With obesity as an ongoing epidemic, are fast food companies to blamed. Or is it our responsibility to take active precautions when making food choices?


While most of us are ‘health cautious,’ we frequently make bad food and drink choices. On a day to day basis, we may have the habit of stepping onto the scale to monitor our weight lose and gain. With our ideal self-image anchored in our vision, many of us take extreme approaches. But the question, are we making avoiding the right food or drinks?


If dieting is difficult, start off by drinking less fizzy and sugary products. Cutting out carbonated beverages can effectively help us shed 5-7% of our weight. In addition, it’s ongoing benefits continue:


It reduces the chance of getting
high blood pressure
High blood sugar
High cholesterol
High water retention
High heart rate


As a result, we would be less/would have less
Difficulty breathing
Migraine headaches
Bloating issues
Upset stomach


Replacement drinks

Everything is difficult in the beginning, so why not try replacing sugary soft-drinks with diet sodas. With less sugar content, it will not trigger or at least reduce the rate of insulin-growth response. In other words, less fat is built with the switch.


Other Effective strategies
Try tapering – half your drink portion by half, tell yourself that drinking half a can of pop is enough! Must you drink a whole can?


Try switching – what about a fruit juice instead? Fresh orang juice may be high in fruit sugar but it is rich in vitamin C, which is essential for our immune system. A bit of sugar is fine, but the most important point to beware of is, what time and type.


Try tea/coffee – research shows that people who drinks 3 cups of coffee a day is less likely going to have heart diseases. Tea is rich in antioxidants, which are an essential component of heart health. With the benefits coming from both, I would probably choose tea than pop (personal opinion).


Try hydrating – especially in hot weather, we have the tendency to attracted to cold drinks like magnets. But my opinion, if we carry a 375ml cold water with us, we will always be hydrated. Thus, we will be less thirsty. Picture something cold, picture a glass of icy water soothing your throat. No harm done!

Richie Li


Your friendly life-coach, personal trainer


FLaming HOT

Storming the streets of Hong Kong with my vest and shorts is undoubtedly a great feeling.  As much as I love to ‘conquer’, running in high intensity is quite a challenge.  35 Degrees today, with my body burning in the sun, all I can think about is soothing my throat with a cold drink.  There is grand selection of drinks in the convenient store.  Now the question is, what do I pick to drink?

Dominate this in the heat!


Water is the ultimate choice.  With our body composing 60 to 70% of water, we should be re-hydrating every 20 minutes when we are exercising.  With your training regime intact, you should always prepare at least a 375ml bottle of water to keep yourself hydrated at all times.

Sweating helps us remove toxins from our lymphatic system, which has a primary role of reinforcing our body’s immune system.  In collaboration, water enhances the process of toxin removal.  This is a perfect integration!

Other Options??

Hypotonic, hypertonic and isotonic are three different types of drinks that fulfill varying needs of the body.  It largely depends on the type of exercise(s) in action.  In essence, the three contains varying levels of potassium, sodium, carbohydrates and minerals.

Isotonic Drinks

Drinks that essentially contain glucose and added vitamins, helping in:

1) Rapid hydration

2) Energy Boost

3) Cramp Prevention

4) Improve stamina

Example: Gatorade, Powerade

Suitable for mid and long distance runners and other team sports


Hypotonic Drinks

Drinks that contain higher concentrations of water helps us:

1) Rapid Re-hydration

2) Refuel our system

3) Replemish minerals and electrolytes

Example: Slanzanger S1

Suitable for medium-high intensity exercises

Hypertonic Drinks

Drinks that contain higher concentrations of carbohydrates/sugar and electrolytes helps us:

1)Refuel muscles (Fast absorption)

2)Reduce cramps

3)Restore minerals and salts

Example: Fruit juice, concentrated juice

If you are endurance athlete, this is a perfect choice due to the time-release nature of fuel

What to avoid

Based on my observation, a number of people go directly for drinks with good taste and sparkling effect upon finishing their work out.  However, it is very important to acknowledge the long term effect of consuming these products as a post work out drink.  Rilifit emphasizes only seeing LONG TERM results and never disregard both the short and long term effects of consumption.



3)Beverages (Latte, Yakult)


Hope this blog posts can help you articulate the difference between different sports drinks.  While most of you are dancers, runners, gym-lovers, be sure to select the right product!


Fitness bank of knowledge and tips

Richie Li

Image courtesy to Globalpackgallery, Alibaba, Cardigans and Couture, Powerade