What works for me, may not work for you, its similar issue with everything in life and recently i can't help but take extra effort to look after my skin especially towards the sun, i love my face being sun kissed and tanned but i never made any effort to wear any sun protection before for the very reason i hate my face being oily and i keep my skin care regime to the minimal, I'm a moisturiser and eyeliner girl and anything more than that requires more effort.
My current favourite is
1)Biore UV aqua which i use when I'm about to be in the sun for a longer periods of time.
2)Maybeline Baby skin not only protect my face but gives that extra glow, couldn't ask for more.
As quoted from (HUFFINTON POST)
What are the top five reasons you believe everyone should wear sunscreen?
1. The ozone layer is depleting and your body needs shielding from harmful rays.
2. Skin cancer rates are on the rise and sunscreen has been proven to decrease the development of skin cancer.
3. It helps to prevent facial brown spots and skin discolorations.
4. It also helps to reduce the appearance of facial red veins and blotchiness.
5. It slows down the development of wrinkled, premature aging skin.
whats your favourite SPF? leave me a comment.
I recalled netball training, my coach made us toss around 5 kg medicine balls countless numbers of repetition until your arms literally died, but hey it did get me stronger, it made the netball lighten and in crossfit! we would usually toss a 5kg or 10kg medicine ball up against a wall while dropping into a squat way too many time until you have no more gas.
I am sure you would be able to find a medicine ball in any gym you visit, it comes in a variety of weight range depending on how atas(classy) your gym is, here's a bunch of exercise you could do with a ball and not just use to sit on it like i do at times :)
Feel free do 3 sets of this circuit anyway you fancy in 12-15 repetition, throw this in after your weight training or do it as your total body workout or just pick 3 that you like and keep doing it for 30 second intervals!
1) ball plank ( hold for 30 seconds)
2)ball stability lunge
3)ball push up
4)ball pike ups
5)ball power pike ups
6)basic ball lunge
7)ball sit ups
ball stability lunge
ball push up
ball pike ups
ball power pike up
basic ball lunges
ball sit ups
I declare that I have terrible posture if I don’t remind myself about it, its been worst since high school, probably worst in primary school but of course I didn’t know any better, years of sports and muscle imbalance and I blame my ego to keep lifting heavy weights and forget about all the tiny muscles and deep stretches that i should invest my time in.
While I’m having my Chai tea latte, have u tried it? Why does it taste so good and too sweet for my liking but I can deal with it,but 6 bucks for this drink? I could eat a meal but I need wi-fi, so good trade after all and watching people buy 2 fraps just because it’s buy 1 get 1 free, and they are literally drinking both!!! Im sure if no one else is drinking we can opt not to have it, but we all love free things don't we? so frap away folks.
So here's a gist of whats important in this amazing article i came across ( citation ) read it because sitting up straight is not just about looking good but maintaining a healthy spine.
Body language is closely related to posture—the way we move our bodies affects how others see us as well as our own moods and habits. In terms of scientific research, the two overlap quite a bit. This isn’t too surprising, but how our posture and body language affect our thoughts is.
For instance, a study at Ohio State University in 2003 found that our opinions can be subsconsciously influenced by our physical behavior. Here are two fascinating examples:
Here are three fascinating things that happened once our posture changes:
Posture also changes our hormones
Standing tall literally makes you more powerfulWhen we talk more broadly of body language, as opposed to good posture, we can actually see the affects it has on relationships right throughout the animal kingdom. In particular, body language is used to express power, through expansive postures (i.e. spreading out your limbs and opening up your body) and large body size (or the simple perception of large body size).
You might know about Amy Cuddy’s famous Ted Talk and her incredible insights on how posture changes our hormone levels. Well, some even more recent studies took this even further:
A study by researchers from Columbia and Harvard Universities showed that body language symbolizing power can actually affect our decision-making, subconsciously. The researchers measured the appetite for risk of participants in either expansive, powerful poses, or contricted poses (occupying minimal space, keeping limbs close to the body). Those in the powerful poses not only felt more powerful and in control, but were 45% more likely to take a risky bet.
Why there is no “one best” posture
and how to improve yours?
So if you want to take advantage of these proven benefits to live a healthier and happier life, where should you start? We know that there is a large amount of different areas that can be painful when we have bad posture. Here’s just a short list of them:
Unfortunately there’s not a whole lot of research into how exactly to adopt good posture—a lot of what we know tends to come from being told to “sit up straight” as children. A study in 1999, however, found that sitting at an angle of 110-130 degrees is optimal for spine comfort, and another in 2007 showed that leaning back at 135 degrees is ideal for preventing back strain.
Believe it or not! 8 years ago my shoulder is so rounded i don't even know about it, when i have photo shoots, the photographers have to tell me not to slouch! its not pretty but hey habit takes time and I'm working on mine so should you.
Sometimes I question myself, do I really need that many workout clothes? They are my “uniform” but I always find more excuses to get more, I mean they do turn into mops of perspiration at the end of the day so why wear fancy clothes? but hand up to a girl that do not want to look good? I also know that sports wear are expensive therefore I've listed ways to burn your fats, not your pocket!
I know its very superficial to want to look pretty when you are after all just going to the gym to workout, but I’ve seen many girls around the gym feeling unconfident and adjusting their tops umpteen numbers of time and taking more energy to check what they are wearing in the wash room rather than actually working out, i am not judging just that i spend so much time at work, i analyse a lot of things, even how many people have used the same mat and wonder how much perspiration it had soaked up, I'm grossed out just thinking about it, also ladies i understand that it doesn’t make it any easier when there is another gender present unless you join an all female gym or workout at home.
So why not make some effort buying sports wear that's not only comfortable but looks good too, instead of spending money on a new pair of jeans or a dress, when you buy workout clothes you not only want to look good in them but you are investing in your health, it will give you the reason to actually start working out more or even trigger you to want to workout because you have after all spent money and put in effort and buying that outfit in the first place, roll your eyes on me, i know all of us like looking good and smelling good, even some men, else why do they spend so much time pumping biceps. *wink *wink*
Have you gone shopping lately and noticed that you’re favourite store added a new addition to their range of clothes, the active wear section! How genius is that, not only they are chic, it is affordable in compared to the big brands that’s been in the market. But I always tell myself ,that we should own at least a pair of good tights, below are some brands to consider if you do not want to burn your pocket.
If you are going to start working out 2-3 times a week here's what you need just to ensure you have enough time to wash them,unless you have helpers or your mom's hobby is washing clothes then you better ensure than you have this in your closet.
1) a pair of tights low or short
2)a pair of shorts (for outdoor activities)
3)2 top ( 1 sleeve, 1 sleeveless or your preference)
4)2 pair of sports bra or i actually fancy buying tops with bra inside.
H&M SPORTS COLLECTION
I dropped by H&M and pretty decent quality! it one of the range that carries men's wear too.
COTTON ON BODY ACTIVEWEAR
I seen a lot of girls on instagram prancing in cotton on tights and damn it looks good, variety of fun colours and super loud design.
FOREVER 21 ACTIVEWEAR
I saw this online, a friend of mine told me they carry sport wear! and forever 21 activewear is pretty similar with Victoria Secret sport range, very chic and affordable.
GAP FIT SPORTS COLLECTION
Love the material of Gap Fit, the price not so much, the price is similar to a Nike of course i choose you Nike ( hehe) but hey check them out!
GOOD OLD FBT
When i played netball, this was hot! every girls who wanted to be hotter didn't want to wear school pants but fbt!! So comfy, i use to live in them under my skirts in school and i would roll them up and make it even shorter but they do make shorter version now! super cheap too !!
So there you go, check out all this new sportswear range thats slightly more affordable than bigger brands but if you do fancy Nikes or Adidas here is a couple of tips to save up a little since they do last forever!
1)Find out how to own a membership , mostly comes with discounted price also during birthday month you get to enjoy up to 20% discount.
2) Shop with another friend to enjoy discounts, i mean not everyone can afford a minimum spending of $150 dollars to receive a 20% discount, but if you do have a friend, the hole gets smaller.
3)Shop at the Factory Outlet! they are not the latest collection but way more cheaper.
4)If your friends,parents or partner ask what you want for your birthday, say sport wear! if you want something ask!! instead of getting another watch or a new gadget.
5) Shop online, yes sometimes you are able to save more when you shop online, gather your friends and order them together to cut cost.
There you go! have a good weekend everyone!
photo credit:KC Eng
I always challenge my body in every movement possible, be it climbing on the gates of my home when I've forgotten my card or basically moving in a way i barely move in, and this have made me notice certain tightness at different areas of the body, the human body never seem to get me thinking on how this has occurred, maybe i carry my bag more on one side, maybe i played netball for a very long time, maybe i got the wrong shoes i was 12, or maybe sitting is really that bad.
I still find this movements challenging without any weights being used, therefore stick to body weight and perform 10-12 repetition on each legs for 3sets, as for a static exercise hold for 2 minutes.
deep side lunges
Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.(citation)
pretend that you are reaching out for a chair at the side of the room.
deep squat holds
Whenever i begin training a new client i am always impressed to those that can get into this position and if they cannot sit down in this position comfortable, i would try to fix it until they reach deep down in a squat position, this is by far the most natural state of sitting, remember those days that you had to squat to take a poo?
If you find holding the position a challenge, place something heavy in front of you and slowly find your balance, but always make sure you're feet is pressed firmly on the ground.
for ladies out there, dont be afraid to pick up something heavy beside your handbag, i GUARANTEE, it would be life changing.
Due to work and working out, my hair is usually in the messiest bun, a pony tail or really tight plaids, i wish i could let it down more often for healthier roots and hair, having it up weakens my hair, and the amount of hair that falls when i shower, scare the crap out of me. I am blessed to have a really good salon look after my hair and i trust my hair stylist Nicky from Black Hair Salon to do whatever he wants to my hair, but of course i can't have salon blown hair everyday!
Why are girls even guys are crazy about hair? because it frames our face and i love my hair big, I love having volume in my hair, it makes it appear more healthy than having hair that is flat, and you know when you watch Victoria Secret, their hair walks with them with a never ending bounce, imagine if they had their hair bun with lingerie, hmm. well i can't either.
Thanks to the people from Hairstylers.Asia for sending me my very own BabyBliss Big Hair.
I have never manage to blow dry my hair with a comb and a blow dryer, actually wait a minute i do not own a comb. This baby works like magic, think about doing 2 things at a time and i can do it from the comfort of my own home.
i prefer using BabyBliss Big Hair on towel dry hair therefore i do not need that long to completely dry my entire hair, but i am sure you can achieve more result if you split your hair in partings and curl it separately.
It is so light that it is coming with me for my trip to Bali next month.
There is 3 settings altogether, cold air, medium and hot, and 2 buttons at the top for which direction the curler spins, it was confusing at first and got my hair all over the place but with a little practice i got the hang of it, if you want your hair to curl inward then you place the curler inwards.
this is the best part for the brush it gave my fringe volume instantaneously, especially ladies with fringe who finds it hard to style , this brush does the work for you.
with a little more time spend, i manage to get my hair sitting the way i want it to be, also it made my hair shinny due to the bristle of the brush.
use the code TENOFF AT www.hairstyler.asia for a 10 percent if you want to get your hands on one of this Babybliss, also check out the other range of product they sell, the delivery service is amazing, head to their website now.
Have you seen the latest movie, EDGE OF TOMORROW? I'm definitely not a fan of Tom Cruise but I watched it because of Emily Blunt! Damn! Her body looks so lethal that I feel bad munching on my popcorn but finished it anyways.
Recently Hollywood have been celebrating strength in women. Not just skinny bodies with a pretty face, but actual celebrities who put in hard work for their roles.
So I spoke to her personal trainer. Okay, just kidding. Being a personal trainer, I know the amount of hard work she had to put in to achieve that body. And yes, it may take longer for most of us but make that journey count! I want to look badass like Rita Vratask, or maybe just half of her.
Before we dedicate time for some arm exercises that you can do at home with a water bottle or with weights at the gym, let's talk about 3 pointers that would help you increase your progress
Stick to unprocessed food, ensuring that you get protein in every meal, keep your meat lean,and ensure that you eat the whole plantation of green leafy vegetable, if you are hungry and need a snack reach out for healthier option such as nuts or vegetable sticks, and also drink loads of water.
Yes Emily Blunt trained 6days a week, 2 and the half hours a day but not all of us have that luxury, so dedicate 20 minute everyday - doing something challenging, throw in some stairs sprints and interval trainers at home and another 40 minutes being active and on the move, like take more toilet breaks , stand and walk around, do some stretches, do some squat at your desk or some table push up, just so you know, i am not responsible if you do get weird stares : )
3) Increase of activity
Make every minute you have active, if you are not rushing, take the longer route, take the stairs, walk your dog, play sports with your friends or when you go shopping, try to increase your walking speed.
Here's some exercises you can do for her svelte upper body.^^
you can choose to finish 1 exercise first and move on to the other or challenge yourself to do exercise number 1-4 without much rest and repeat,
exercise number 5 is basically to challenge you, do as many reps as you can with good form until failure.
for push up, there's 2 option, feel free to pick which ever works for you.
pick a weight that you can do 10 reps and the last 2-5 reps are tough but do-able or even start off with a pair of water bottles!
1) modified push up
1)standard push up
2) lateral raise
3)bend over reverse fly
4)standing arnold press
5) renegade row to push up( slightly more challenging)
Two days ago i recalled i had a wedding to attend and i had to google to read on people's first experience of a Malay wedding. I even had to question my friends in regards to what i should do or wear upon attending to one, trust me i've had my underdressed and overdressed moments at wrong event, mostly over dressed, but now i am always prepared when i have to attend anything important.
Dress well even if the location is below the void deck , it doesn't matter, dressing up is a form of respect for the people attending that event and for the bride and groom. Obviously if the wedding is in the hotel then don't be to slack, wear something formal, just like how you are attending a chinese wedding, therefore dress for the location.
Malay's are very extravagant, classy and yet modest, therefore try not to show to much skin, a simple dress that graces the knees or a maxi dress for ladies and for men jeans or pants and shirt would suffice for location below the void deck, just because a wedding is below the void deck is doesn't give you a reason to come in shorts and shirts and slippers, marriage is a grand occasion, wherever the location may be.
WHAT TO DO ?
Upon arrival don't just go find a seat, find the parent of groom and bride and congratulate them and introduce yourself after which then you find a seat.
oh oh eat! there is no wrong of right ways to eat, you can either attack the dessert, go for a second serving or eat the whole pot of nasi briyani, i don't think anyone would have much of an issue, but let me warn you, malay food is so tasty, especially all the lontong and rendang and if you never had them before and have a weak stomach, go easy on spicy and coconut laden dishes, but come on its malay cuisine!!
When then brides and groom arrive what to do ? nothing really ! eat some more or watch the performance that is being put up.
HOW MUCH TO GIVE?
So how much to give? give according to the location also and how close you are to the brides and groom, please don't give 20 bucks if your invited to a 5 star hotel for a Malay Wedding because thats the norm if they celebrate it below the void deck, i am sure you are smart enough to do your math and how to cover cost like that!
i really had fun even though i was covered in sweat i had amazing company and witness 2 beautiful people in matrimony.
Friend A: Jasmine I’m still single, find me a girl!!!
Me:Let me tell you why, because you’re staring at you’re phone while walking all the time, even is Jennifer Lawrence walked by you would have miss the opportunity.
That was my recent conversation with a friend, well someone else reminded me to live in the present and to absorb the surrounding that to stare at my phone and share my experience with the world or a cute butt photo of two, or taking 10minutes to pick a filter!! I am guilty of over sharing my life and I know I would still do it tomorrow but at times I wish I was off facebook and had no instragram to keep up with, its addictive once you get hooked on to social media.
Even after yoga class, the first thing I see what people do if reach out for their phones.
I mean come on! it provides us human with a connection like no other, we clearly do not need to ask “how are you?” or “what are you doing?” anymore its all there, I post a photo of what I’ve eaten on instagram, check in where I am at on four square and shared a link of YouTube videos what I am watching on Facebook. It is by far a fabricated sense of connection.
Do social media changes us ? definitely, for better or for worst, only we could answer that.
Will I ever delete my facebook again for 4 years or so ? yea why not, I mean realistically my real friends are barely on facebook, but it is the simples way to reach out to everyone.
What’s not so great is that all this technology is destroying our social skills. Not only have we given up on writing letters to each other, we barely even talk to each other. People have become so accustomed to texting that they’re actually startled when the phone rings. It’s like we suddenly all have Batphones. If it rings, there must be danger.
Now we answer, “What happened? Is someone tied up in the old sawmill?”
“No, it’s Becky. I just called to say hi.”
“Well you scared me half to death. You can’t just pick up the phone and try to talk to me like that. Don’t the tips of your fingers work?”
― Ellen DeGeneres, Seriously... I'm Kidding
Here’s some photos of my last weekend :*
some of my meals that you can use as an idea!
1) salmon, brown rice, asparagus and eggs
2)eggs and mangos
3)baked garlic chicken
i've never seen a fat Japanese, unless if they stay in singapore haha.
Catching up with Wany is always productive and in our workout clothes always.
As you know it I'm a self proclaim Nike girl, a broke one too after every shopping spree, i remember my brother bought me my first pair of nikes when i was 12 and I've never looked back, i wish i took photos of every one of them that served me well, and they did! i wear my sneakers everywhere to class to netball training, sprinting to the gym, i even wore some till i could feel the floor, my 4.0 depreciated to a 1.0 and i still didn't want to throw it away because finding the right pair of shoe is not easy, every single time i had to throw it away because I've fully utilised it, my heart cringe just a little knowing that i spend so much life experience with them. sad but true, no one would understand unless you live in your sneakers!
So a little enlightenment for today is knowing which model to pick for your Nikes, my favourite range is of course the Nike Free not only because they are so light, but i like being grounded to the ground especially when i do my exercise. A good pair of shoes could make you or break you while lifting weights, for those who take weight lifting more seriously I've suggest that you opt for weight lifting shoes but darling they are not the prettiest mind you but hey for me Nike Free works like magic, it doesn't have too much of a cushioning that you feel like your on the balls of your foot a lot, i love the 3.0 and 4.0 range, it would be different for everyone, this is not a paid article, i just love sharing what have worked for me.
taken from Nike.com
NIKE FREE BENEFITS
Allowed freedom, your toes will flex and grip, setting off a natural chain that exercises muscles normally neglected in traditional footwear.
Exercising these muscles allows athletes to achieve small performance benefits, adding millimeters to a vertical leap or shaving milliseconds off a race time while strengthening key stabilizer muscles that help prevent injury.
The outsoles of Nike Free shoes feature siping (deep slices) and reverse flex grooves to encourage flexion and extension in both directions. With a lightweight, seamless upper atop the flexible outsole, Nike Free shoes merge the natural, healthy motion of a bare foot with the protection of traditional footwear.
DIFFERENCES BETWEEN NIKE FREE 3.0, 4.0 AND 5.0
In the Nike Free continuum, the lower the number in a shoe’s name, the closer it is to barefoot running. On the continuum, 10.0 represents conventional footwear while zero represents the bare foot.
top photo credit: Kc ENG
Hi, my name is Jas. I am a freelance personal trainer, the purpose of this blog is not only to
share my personal health experiences with all of you but also reminding myself to
live a balanced life, its not about looking perfect, its about learning to love myself
and being passionate about everything i do, hopefully you would find your light and
be inspired to do the same.
Drop me a message at firstname.lastname@example.org and I will get back regarding any enquires.
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grammatical errors which i assure you will be more than a handful!
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