Anthony S Casey

Businessman, Triathlete, Dad

Menu Close

Page 2 of 3

Singapore Rugby Sevens

As a rollercoaster ride of no time-outs, scintillating acts of athleticism, and age-old rules passed down from centuries of traditions, it’s no wonder rugby is one of the fastest growing sports around the world, especially now that the Rugby Sevens is making its Olympic debut at the Rio Summer games this year.

Singapore’s World Rugby Sevens Series has provided an exciting competition for fans in over 150 territories since 1999. Anthony S Casey attended the Singapore leg of the games. The two-day tournament featured 16 of the world’s top Rugby Sevens teams; from the Aussies to the tough Kiwis, to the South African Blitzboks. Plenty of ferocious fumbles, tackles, rough-housing, tears and laughter, were to be had. The chaos and beauty was as wonderful as the host city, Singapore.

Check out Anthony S Casey’s photos of the event.


anthony s casey rugby april singapore

anthony s casey rugby april singapore 2

anthony s casey rugby april singapore 3

anthony s casey rugby april singapore 4 anthony s casey rugby april singapore 5


Running for Singapore Charities

Anthony S Casey loves to run for Singapore-based charities.

He is a member of the Little Sisters Fund, an organization that works toward brining life-changing educational services to young girls in underprivileged regions of Asia. Through volunteer efforts and donations, Little Sisters fund provides long-term support. They aspire to end Child Marriage, forced Child Labor, and Child Trafficking.

In the ISP, Little Sisters write to their sponsor. A monthly fund of $3,500 covers complete education costs, including ten years of tuition, books, uniforms, and school supplies.

Anthony S Casey supports the efforts of the Little Sisters Fund by running in triathlons.

Check out the Triathlon Association of Singapore to consider running for a great cause. These events are a great way to commit to a cause; physically, too!

Anthony S Casey’s advice for engaging in triathlons?

Start slow.

Everybody likes to comes into the sport enthusiastically. But the biggest mistake people can make is rushing into it.

A 140.6-mile event (2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running) is much more than a first-time triathletes should even think about attempting as a first-timer.

Triathlons are physically demanding. Don’t forget that. Take time to train. Customize your own training plan. You can start training for a sprint triathlon by just doing an hour of specialized exercise per day.

One event unique to Singapore is the TRI-Factor Series. This event is a four-part series of sporting events engineered for beginners, with the intention of helping athletes finish their very first triathlon.

The best part about marathons and triathlons is that most runners raise money and find sponsors, with the proceeds going to wonderful charities and organizations.

Here are some awesome tips for first-timers:

Ten Tips for First Time Triathletes

13 Tips for Sprint Triathlon Rookie

How Do I Train for My First Triathlon?

How Do I Raise Money for Charity While Training for a Race?


Making Protein Part of Your Fitness Routine



What is protein? Why are so many fitness buffs obsessed with getting lots of protein?

When you eat foods that are rich in protein, digestive acids in your stomach break down the protein molecules into amino acids. The amino acids are restructured in unique sequences throughout the body to make the necessary proteins to keep you fighting fit.

There are 22 amino acids that scientists agree are essential to human health. Out of these 22, the human body produces 13 of them without the additional intake. We receive the other 9 essential amino acids by ingesting protein-rich foods.

Protein keeps your immune system healthy, repairs tissue, and contributes to the growth of nails and hair. It’s a “macronutrient” – this means is that humans need lots of it.

Proteins from animals; meats, cheese, and eggs, are considered “complete” because they contain all of the essential amino acids. Plant-based proteins miss a few.

According to, the recommendation for normal protein intake for a healthy adult is 0.8 g per kilogram of body weight per day (so, just about 80 g of protein if you weigh 220-pounds).

But more protein is recommended if you’re highly active.

Additional protein promotes muscle adaptation during recovery from exercise in several ways. It aids in the repair of damage to muscle fibers, promotes the synthesis of new proteins, training-induced adaptations in muscle fibers, and encourages the replenishment of depleted energy resources.

This isn’t to say you should bulk up on your daily protein and expect to become superhuman. In fact, the best way to take in protein is through a normal diet regimen, not enhanced methods such as powders.

Individual protein requirements can be determined by the size of an athlete and the demands of the sport; whether the activity is more so “endurance” or “strength”-oriented determines the necessary protein intake. And understand that the amount of dietary protein required for muscle recovery is markedly small, requiring only 5 to 10 grams of amino acids. This is only 20 to 40 kcal of protein!

Foods such as fish, meat, eggs, and milk are great for finding essential amino acids. If you’re an athlete, learn what protein regimen works best for you. Remember, don’t overdo it!


New Year, New You

It’s that time of year again: the holidays. And right after the holidays, the new year is right around the corner. Do you have your resolutions ready. Is getting fit on that list? you’re not alone. Getting your body in shape is one of the most common New Year’s Resolutions. Here are some tips to make that New Year’s Resolution a reality.

1. Go easy on yourself

There’s nothing wrong with moving at your own pace. When you’re at the gym seeing other people around you running at fast speeds and lifting very heavy weights, it’s easy to get caught up in comparisons. It’s best to start small and you can slowly build up more endurance. Even if you’re just going on a 1 minute walk a day you are moving toward your goal.

2. Formulate a plan: When, How, and What?

The best way to work towards a goal is to set specific expectations for that goal. If you just start the year saying “I want to get fit” you need to figure out how. First, ask when you will exercise. Remember that exercising is not a competition and you don’t have to train as many days a week as other people you know. As long as you set a schedule for yourself, you’re on the right track.

Then, think about how you will exercise. A key part of your workout plan is exactly what you are going to do. The best way to go about this is finding something you enjoy. Lastly, figure out how much time you will spend exercising. Make a plan and stick to it!

3. Get an exercise buddy

Sometimes a exercise buddy can be the wind beneath your wings. As long you are truly doing it to root each other on and not to be competitive, exercising with a friend can be a great social activity. It can be so much fun that you almost forget you’re working out (well, almost). If you know someone who also resolved to get fit, be each other’s accountability buddies. On days when you don’t want to get off the couch, a workout buddy can be just what you need.

4. Make sure your goal is realistic

One of the biggest reasons people drop their New Year’s Resolutions is because they were unrealistic in the first place. Be honest with yourself. You need to develop a solid foundation for fitness before cranking up the intensity. Set a goal that is reasonable and achievable.

The rest is just sticking to your goal and believing in yourself. You can do it!

What is the 5:2 Fast Diet?

Eat this, don’t eat that. Exercise in the morning, exercise at night. Try a sugar and carb free diet, only eat raw meat. There are hundreds of ways to lose weight, each one more complicated than the last.  To be honest, in our busy day-to-day lives, we rarely have time to make substantial adjustments to our routines. The 5: 2 diet is a way to focus less on dieting techniques and more on the daily buzz of life.

The Fast Diet is composed of 5 days of normal eating paired with 2 days of fasting (5:2). Participants are allowed to select any two days of the week on which they would like to fast, restricting caloric intake to 500 calories for women and 600 for men. The average woman may consume up to 2000 calories on a non-fast day and a man, 2400. Depending on your individual BMI (body mass index), these numbers will slightly vary. Your recommended caloric intake will also appropriately scale to your weekly activity level: sedentary, lightly active, moderately active, very active, or extremely active. The 5:2 program is designed to encourage better eating habits in the long run and simply advocate weight loss as a byproduct of an improved lifestyle.

The diet itself became popular in the UK after the BBC Horizon documentary, Eat, Fast and Live Longer. In addition to the 2012 documentary special, celebrity endorsement and media attention has positioned the diet in a favorable light.

It’s important to note that ‘fast days’ do not mean “eat nothing” days. They simply mean that instead of eating as you normally do, you prepare and consume particularly low calorie meals. Here are some excellent low calorie meals you should try for your 5:2 diet:

Slow Cooker Pepperoni and Chicken


1 cup contains 295 calories, 78 from fat and 52g of protein. This is an excellent post-workout meal.

Mushroom Lasagna Rolls


At 280 calories per serving, this vegetable-based dish will make for an excellent lunch or dinner.

Scrambled Eggs with Smoked Salmon


Smoked salmon is the way to go! This breakfast high in omega-3 will give you a strong boost of energy thank will last well into the day.

Have you tried the 5:2 diet before? Let me know!

More Butter Please!


Not all fats are bad, and sometimes your meal needs that extra boost. Surprisingly, fats are starting to overcome their infamous reputation of being completely terrible, and instead, more people are opting to incorporate extra fat into their diets. Counting macronutrients can be a great way to achieve difficult or high level fitness goals. However, it is important to know when it makes sense to add extra fats to your diet and when it does not.

Most of us know that not all fats are made equal. States like New York have long since banned trans fats, and this June, the FDA issued a final statement determining that there is no safe level of industrially-produced trans fatty acids that are safe for human consumption. Trans fat must be removed from prepared foods by June 2018. That being said, many other fats have positive properties, actually producing tangible health benefits. Flax seed oils are high in omega-3 fatty acids that are beneficial for healthy nail, hair, and skin.

In general, our bodies benefit from moderate consumptions of saturated fatty acids (butter, cream, lard, bacon), medium-chain fatty acids (coconut oil), monounsaturated fatty acids (avocado and olive oil) , and polyunsaturated fatty acids (fish, some nuts and seeds). But what’s important to remember is this: not all foods need additional fats. Be sure that the food you are consuming is truly in need of a supplement.

The truth is, fats helps you absorb vitamins. Vitamins have difficulty making it into our bloodstreams without the assistance of fat. If you typically have a healthy diet, you probably receive more than enough vitamins. However, if for whatever reason you’re participating in an extraordinarily low-fat diet, you may consider adding a goal appropriate fat that caters to your needs. Vitamins A, D, E, and K are all fat-soluble. This does not apply to vitamin C or any of the B vitamins. Milkshakes don’t count either! After decades of bad advice, fad dieting, and lack of information, we became accustomed to believing that ultra low-fat or fat free diets were good things. This simply isn’t true! A balanced ratio of macronutrients creates the best dietary combination for our bodies.

Is “Too Much Running” a Thing?

The topic of fitness has always been controversial. Some claim that a healthy heart is made in the kitchen while others argue, the gym. Even Coca-Cola has recently shifted the dialogue from whether or not its sugary drinks are unhealthy and instead insists that consumers should simply exercise more. General knowledge dictates that a healthy diet and physical activity go hand in hand when improving one’s overall mental and physical well-being. Most people are asking two not-so-simple questions: which should be given more consideration? And is it possible to simply “overdo” it?

Evidence strongly suggests that a sedentary lifestyle ultimately leads to higher risk for heart attacks, strokes, heart failure, and diabetes. Because of this, doctors recommend at least three days of high-intensity physical activity a week. And yet, some perpetuate the myth that excessive cardiovascular activity can over-exert the heart muscle, leading to an unfortunate and untimely death. It’s unclear what constitutes as “too much exercise” or “running too much” as it differs from person to person, but we do know that bad practices like lifting weights that are entirely too heavy and neglecting rest days can contribute to injury over time. But besides best practice, is it fair to say that runners are at an even greater risk for heart failure?



Triathletes spend a lot of time training to prepare for ultra-competitive races. Exercise can improve heart health by reducing body fat, improving blood pressure and glucose, lessening stress and increasing production of HDL cholesterol while also lowering LDL levels. Concerned parties often cite isolated stories about consistent runners who randomly collapse in over exertion-related situations. On the contrary, it appears that studies have been unable to successfully link a higher mortality rate to excessive exercise (correlation does not equal causation). Moreover, even though some have suggested in the past that endurance events such as half and full marathons and triathlons pose a threat to runners, this simply hasn’t been proven. Endurance races are taxing, both physically and mentally, however, no concrete evidence exists that runners are at a great risk for heart failure simply because they run. According to the New England Journal of Medicine, cardiac arrests occur in less than 1 percent of every 100,000 runners. Family history of heart disease must always be taken into consideration when assessing these numbers.

Not everyone is equipped to handle endurance training. Those with a family history of premature heart disease, current symptoms of heart disease, or high blood pressure should consult a doctor before engaging in strenuous activity. As science and technology continue to evolve, perhaps we will find more information linking premature heart issues with endurance training. But for now, we just can’t say it’s there.

Fitness Tracker Mania

These days, fitness trackers seem to be all the rage. Whether it’s a FitBit or Apple Watch, athletes are starting to rely on these devices to meet activity quotas or even track their caloric intake. Runners in particular benefit from trackers that can notify them when they’ve reached a certain milestone or distance throughout their workout. Many predict that the Apple Watch will unfortunately send stand-alone trackers to an early grave, much like the iPhone did with the stand-alone camera. However, many companies have not given up on the product and still find value behind inexpensive fitness devices. Coming in at a minimum of $450, it’s easy to see why inexpensive trackers are still in the running and sometimes favored over the Apple Watch. Until Apple can develop a cheaper alternative, it’s safe to say stand-alone trackers are going to survive, even with a niche share of the market.


Moov Fitness Band

Moov and Misfit recently unveiled new, cost-effective trackers that are sure to grab the attention of cost-conscious customers. Moov has allowed shoppers to pre-order a $59.99 model that is expected to ship sometime this fall. Customers have the option to select a blue, red, black, or white version of the device. Reviews for Moov devices have been positive and the company continues to meet user standards.

Misfit’s “Flash Link” retails for an extremely affordable $19.99 with a user friendly Misfit Link app. In the app, users have the ability to produce commands directly from the tracker such as control Spotify and Pandora music or take pictures with their smartphones. The Link device is available in white, red, blue, and black.


FitBit Flex

Although FitBit continues to run on the higher end of the spectrum, the company does offer a “Zip” wireless activity tracker clocking in at $59.95. Currently, the most popular tracker from the company is the FitBit “Flex” at $99.95. Many businesses offer employee discounts, making the “Flex” a bit more affordable at times. This device includes activity and sleep tracking, as well as access to the FitBit app where users can track their weight loss goals and meal plans.

79 or 85, Athletes Will Be Athletes

Lansing’s 9th annual Hawk Island Triathlon saw over 600 participants this year, including one very special 79-year-old athlete. At 79, William Swords was the oldest racer to attend. According to Mr. Swords, he has been participating in the Hawk Island Triathlon for the past 9 years and will continue to do so until he no longer can. As the only member in the 75 to 79-year-old age group, his racing philosophy is the following: “You don’t have to be fast; You just have to outlive them.” The Lansing State Journal states that even Swords’ December injury of a fractured pelvis didn’t deter him from entering the race. The Lansing Triathlon is the largest sprint triathlon in Michigan.

Anthony-S-Casey-Triathlon-OldAlthough amazing, William Swords is hardly the oldest to take on a physical fitness challenge. 85-year-old Lew Hollander completed at the 2015 Ironman 70.3 Boise. Out of approximately 1,200 racers, Hollander remained the only participant in the 85 to 89 age bracket. A lifelong athlete, Lew Hollander picked up triathlon racing at the age of 55 and has been racing ever since. He believes that life is something you either use or lose. And to prevent losing it, he continues to use it. While he will continue to do shorter races, the 2015 Ironman will be his last. If you’re an older athlete, here are a few things to keep in mind:

  1. Although your athletic potential declines, you ability to maximize on the potential you have does not. You can still operate at high efficiency even though the maximum is gradually declining. In most cases, athletic decline does not become noticeable until the late 40s and early 50s.
  2. Don’t worry about getting older. You can’t change it so you may as well embrace it. If your run times are slower due to age, focus on your technique and complete your race in the amount of time you need. Not in comparison so a 20-something athlete.
  3. Your wisdom will guide your through. Younger athletes may be quicker, yet their inexperience may hinder them in the long run. Focus on your strengths, techniques, and expertise. Through this, your athleticism will shine.
  4. Participate while you can. Life is short and unpredictable and health is taken for granted until it begins to decline. Much aligned with Lew Hollander’s thinking, you have to use your life before you lose it.

Remember, age is only a number! So get out there and get active.

More Training Tips

Training for a triathlon, or just in general, requires a great deal of motivation, discipline and hard work. You need to continually apply your self in order to improve. However, many athletes fall victim to many of the same training mistakes which hinders their progress and holds them from reaching their full potential. It is important to understand a few fundamentals of training in order to truly achieve the progress that is desired.

Anthony S Casey Singapore

(photo: Getty Images)

Most importantly, athletes need to train progressively. This involves continually challenging your body in slightly different ways and pushing yourself to outperform your previous accomplishments. This prevents your body from becoming used to a particular routine. Many triathletes will do more or less the same workout every week, with minimal progression aside from increasing volume. If you are looking for consistent, long-term improvement then it is essential to evolve your workout from week to week. However, it is important to not just vary your training haphazardly. It is important to still have a plan for your workout such as breaking your training into three stages: base, build and peak. In the base stage, you should be focused on building general endurance and fine tuning your technique. In the build phase, you should work on intensity workouts that improve your body’s ability to buffer, clear away lactic acid and mentally handle suffering. Lastly, during the peak face, you should focus on race-specific workouts such as long internals and challenging long workouts.

Completing a triathlon is truly a game of energy efficiency. In order to complete a triathlon, you need to understand how to use your body efficiently, which means developing good technique. An athlete that exhibits good technique will be able to use less energy to perform each stage of the race. A great way to work on technique is to perform short, fast interval workouts. This is because we tend to be more efficient at higher speeds, but only when our body is not fatigued. For running, some useful technique drills include “high knees” and “bud kicks”. For cycling technique, try pedalling as fast as you can in the lowest gear or do one-legged pedaling on an indoor trainer. For swimming, drills such as the catch-up drill and the count stroke drill are very effective.

A common problem that many athletes have is that they are entirely focused on how much they train and not enough on how they train. While working hard is undoubtedly important, in order to see progress you need to train correctly and efficiently. If you find yourself in a rut, then try focusing more on your technique and challenging yourself in new ways. But remember to not push yourself too hard. Make a plan, build on your progress, work on your technique and weaknesses and make sure your body is getting time to properly recover.

© 2021 Anthony S Casey. All rights reserved.

Theme by Anders Norén.