So the weather aye! The pollution should never stop you from being active indoors,Be creative, pick 5 exercise or do them all at once, set your timer at 1 min and do as many reps, repeat as many sets as you wish. Feel free to add jump ropes or high knees in between your exercises. Believe me there's no right or wrong exercises, even jumping on the spot for a minute is pretty much a movement. 

I somehow manage to remain “lean” pretty much year round, even if I were to put on weight it wont stay for too long. Well this is also due to the fact I’m vain and my workout clothes aren’t the most baggiest of them all to hide all my dough in places.

How do I do this besides just working out? Mind you I only work out 3-5x per week and if I body need rest I give it and I stretch or just play around. Some days my workouts are child’s play some days I go all out. I do not have a set routine that i follow I just do what I think I need to do along the way, so sometimes I do cherry pick my exercise just because I like it. That also explain why my back has more definitions than my shoulders.. hmm

Do I eat junk food and cakes occasionally? For sure more than I actually require sometimes, my friends could validate my ferocious appetite, it also helps I am only 26 and trust me when I was younger I could eat like a grasshopper and still manage to look like those lalangs ( those coarse thin weedy grass swaying with the wind) Being lean and healthy is a lifestyle and should continue as such even after you've achieved the weight you want.


3 TIPS TO REMAIN LEAN
 
1)Monitor what you eat

2)Try new activities

3)Use the mirror and a Food diary

 

3)THINK ABOUT THE RAINBOW.
Go to the grocery store and buy 3-4 different vegetable in different colours, they are not only visually appealing but good for you, trust me!
Here's a list to help you.

After signing up and syncing your fitness device (Fitbit), this platform would do everything for you, providing you with,

1)STEPS
2)DISTANCE
3)CALORIES BURNED

This platform is so responsive and its user friendly for everyone that I actually look forward to see if any new challenge is up to take part. 

They are officially launch Rewalkz.Me! To kick start their 1st challenge, they are giving away a Fitbit Surge to the lucky winner in this auspicious Goat Year!  Just walk 10000 steps daily for the next 14 days and you will stand a chance to win a brand new Fitbit Surge!

1) This challenge is only open to 120 RewalkzMe users. currenty there is about 60 slot left, last i checked.

2) This challenge is based on first-come-first-serve basis.

3) Each user have to complete 10000 steps PER day for 14 consecutive days during the challenge period in order to be eligible to be a winner of this challenge.

4) User with the highest step count and fulfill point 3 will win a Fitbit Surge tracker

Feeling the urge to dine out yet you still want to be able to eat healthy? This is part 1 of what some athletes and fit people have in common when they still want to be able to enjoy food while dining out.Contrary to what you may believe, you don't always have to sacrifice flavor for nutritions. If you are not following them on Instagram do click on their user name and throw in a heart or two on their page.

"I would usually go for their chicken breast fillet wrap with lemon &herb dressing, it enhances the taste of the chicken, making it softer and juicier.It is also below 600 calories.”

 “ When I feel like eating semi clean when I have no food packed, I’ll get the butterfly chicken breast. It comes in a generous portion and hey I  get to track my macros too!” 

Mr Prata at Tampines st 44 also serve my favorite chicken fajita wrap which is also at the top of my list.

”Double up chicken for me and i would pick a different sides to suit different dieting phase. They serve fries/corn/steam vegetable etc"

"Anything from The Daily Cut and restaurant that serves Salmon sashimi."

"Beast sized meal, which is simply 2 portions turkey and 1 portion steak on brown rice, Taste fantastic even without any condiments.'

"This food joint offer variety of base/deli/vegetables that you could choose from and customize your own salad, i would eat anything with smoke salmon in it!"

In every gym I've been to, a swiss ball is always presence. Of course u could do more than just sitting down on it. While performing any exercise on a swiss ball, its best to keep your mid section tight therefore you do not feel any pressure on your lower back. 
This two exercise is a little tough but challenging nonetheless, try it at the end of your workout, 3 sets of 10 slow and controlled repetition.bam

Creating a habit of regular exercise doesn’t require special gadgets or even equipments. Walking instead of taking the bus and climbing the stairs could be good enough for most folks. But if you’re bored and want to be on your toe with your results or enjoy using technology to enhance ordinary tasks, there is so many electronic exercise gadgets and digital devices available for everyone!

As someone who likes to keep active every day and workout regularly, I have been searching for a fitness band for some time as I have always wanted to monitor and track all my fitness and lifestyle related metrics such as distance walked, distance ran, number of hours slept, and calorie consumption, i do it not to lose weight but just to know my body better.

So my search began and I found out that there are many fitness bands available out in the market today such as the Garmin Vivofit, Basis, Nike+ Fuelband SE, Withings Pulse, Jawbone UP24 and Misfit Shine, among others. They all have different features and each one of them is styled differently. The one that recently caught my eye though is the Fitbit Flex. 

Although there are many other Fitbit style of fitness bands, the Fitbit Flex in my opinion is the best one of the lot as it offers a long list of features making it the most complete product of its kind and the best fitness tracker you can buy. It is also one of the best and most competitively priced trackers available, offering many more features than its competitors, and is priced much cheaper than similar products such as the Nike + FuelBand and Jawbone UP. Alot of my clients are seen with the Fitbit Flex.

Some of its features include the ability to track the number of steps you have taken, your sleep quality, the amount of calories you have consumed, and a silent wake alarm that gently vibrates to wake you at your desired time. The Fitbit Flex also automatically syncs all the data collected wirelessly to either your PC, Mac, iOS device, and select Andorid phones, providing the user with real-time access to all the stats on the Fitbit dashboard at any time of the day. 

As I scoured the net in search of the best price for the Fitbit Flex, I noticed that today was the launch of the LAZADA 100 SALE on http://www.lazada.sg/lazada100/. It turns out that Lazada Singapore are celebrating 100 days since the launch of their website in Singapore and they are having a sale featuring their TOP 100 Best Selling Items at prices of up to 90% off!

Imagine my delight when I found that they are offering the Fitbit Flex at the unbeatable price of only $109.00! Not only that, 3 lucky shoppers who take part in this sale will stand to $100 shopping vouchers!

The sale starts on the 28 August 2014 and will end on 10 September 2014. So don’t forget to check it out where they have many other products besides the Fitbit Flex ranging from mobiles, tablets, cameras, and consumer electronics to toys, fashion, health and beauty products.

Check out the sale here! à http://www.lazada.sg/lazada100/

And grab the Fitbit Flex here http://www.lazada.sg/fitbit-flex-fitness-tracker-lime-98897.html

Don’t forget to like the Lazada SG Facebook for more promotions! https://www.facebook.com/LazadaSingapore

Today I bump with my very first gym instructor in my gym that I came across when I was 16, back in the days when I got curious about exercises and what others was doing, I kept all my question to my gym instructor, though most of his answers was very straightforward that I thought I already know, I guess I just wanted to hear a magic exercise or a magic repetition to get a certain result.

 I always wanted to do pull ups! I would see all the massive dragonboaters performing them in the gym and I wanted to do just 1! Basically I just wanted to be the first girl in the gym to do a pull up, I’m competitive like that.

Its all hard work that is also why you don’t see many people using the pull up bar but just isolating their upper body to appear more cut or whatever they call it and many of this ripped guys, not all but many cant string 10 proper pull up.

One of the best back exercise along side with heavy deadlifts and row the pull ups are said to be the foundation of a solid back program and hey your bicep would get some work too while pulling yourself up!

According to fat loss expert, let me just quote him :

“Josh Hillis notes that a woman who can do three pull-ups and three dips almost always has her bodyfat issues locked down. Strength in this movement seems to have an odd correlation with a woman being “rockstar fit”, as Josh says.”

 
So will you lose fat while doing pull ups? Most definitely, they are so physically demanding that it requires the effort of the entire body, your core and even your butt is engage when pulling yourself up!

Will you get strongers? If you can bench a decent amount of weight but you cant crank 1 pull up, then you need to readjust your programing unless of course if you are a power lifter. Balancing the amount of pulling and pushing exercise is essential to prevent any injury of the shoulder.

The best thing I love about pull ups, it take so little time to hit so many major muscle of the upper body plus a girl who could do pull up in the gym is always a badass and guys it’s a requirement in the army need I say more.

 

So stay up for part 2 and tips on getting your very first pull up!


photo credit :DS SAY / LEE (FITBODYASIA) 

There's no shortcuts to weight loss, some people lose weight just by taking the stairs everyday and some change their entire lifestyle, but at the end of the day if you can create a calorie deficit on a daily basis, simply put it if your activity outweigh what you consume, lets not go in depth on how different food secretes different type of hormones that increase fat burning blah blah blah.

This 3 tips can be practice year round that have work for me in keeping a healthy weight and maintaining my muscle mass ( this my friend is very important) once you start lifting weight your body becomes a furnace, it burns more fats throughout the day even when your not doing anything, your muscles are helping you burn your fats.

Drink when your thirsty, drink a gallon a day, whatever work for you just make sure you drink up, it keep you full, helps you with your digestion and your body is mainly made up of water.

Every month i would do a food log sheet and save it on my desktop and at night before i sleep i would type every single thing that went in my mouth, some days i would notice that i have eaten more than required some days i could do with more food, therefore writing it down and seeing exactly what i eat help with making tomorrow better and being more cautious with what i am allergic too. 

I am never hungry because i travel with snacks every where i go! i have a protein bar and a bag of nuts , if i have a little more time i would pack some eggs with me! but the idea of having a snack is never keeping your body from starvation because you would eat way more during your next meal to fill the void, never deprive yourself from food, listen to your body if its hungry, feed it even if its 10pm i would eat nuts, yes its calories but i care for my well being and i never want to be HANGRY(angry because i am hungry)

Click here if you have missed part 1 of my post, I never really paid attention to Sam food because Kayla is mainly the highlight of every photo, some of her clothes are pretty ridiculous but thats just Sam! Love her for being quirky and i wouldn't mind Kayla wardrobe really! 

Today i paid a little attention to Sam Food and still am convinced she bought all of that and place it nicely on a plate! haha but of course i know she whips them up by herself, best thing is that she shares her food with Kayla. 

Kids don't learn if you tell them what to do, but if they watch you do they would imitate and follow, so what Sam is doing amazes me! getting a child to eat an array of vegetable is no doubt a task for many Mom!  Most parents i've come across would rather feed anything from a bag or chips because its so tasty the kids would eat it for sure and man! kids take forever to eat,seriously. I don't have kids of my own but i've had 2 nieces that i had to feed and look after when i was barely 14 and i sang every freaking song in the nursery rhyme book, dance around,every spoon i held took of all sort of airplane rides into their mouth. But when  i was 14 i couldn't know any better about children and relationship they have with adults or any one they come across, everyone they meet moulds them into the person they become! So good on you Sam! i'm so proud of you.

What i'm trying to say is basically if you want to start inculcating a healthier lifestyle for your children or for your love ones, you have to take the first step and show them, time is only a factor you have 24 hours a day and 1 hours could be spend doing any physical activities together! yes i know you have an 8-5 job and you are tired by the time you get home, but if you just put in 30 minute of activity once you get home every other day thats a good 1.5 hours- 2 a week and darling in the long run your body would take you. 


Here are some workout that don't feel like a workout!
1) Washing the car together.
2)Swimming or building a sandcastle by the beach.
3)Explore a different park everyweek! i just discovered there's so many click here 
4) Walk around the shopping centre(not my favourite, but everyone seems to do it)

If you do have any other suggestion do share on the comment box below : ) 


photo credit: Samantha/gorgeous sleeping beauty:Kayla