Archive for the ‘Health and Fitness’ Category
Thank you OMY.sg for featuring me in their Lifestyle column. This article (attached below) is originally written in Chinese. Do “Like” my video and SUBSCRIBE to my newly created youtube channel! There, I’ll show you tips on how to maintain a beautiful body and of course, the legendary Tofumisu created by yours truly :*)
25岁的李丽贤 Cherie 不仅是本地美容时尚博客，她的部落格也入围了新加坡部落格大奖的最佳时尚部落格的奖项。今年七月，丽贤更获得”新加坡国际小姐2011″选美比赛的季军荣衔和”完美体态奖 “，成为名副其实的美姐博客。
Chérie Wellness Volume 2
Never in my wildest dreams I thought would be possible to be crowned Miss Singapore International 2011 2nd Runner-Up and also, clinch the prestigious subsidiary title every woman dreamed of, Miss Body Beautiful.
After several weeks of training and fervent preparations at Aileron Wellness, a members-exclusive gym, I was well-prepared and in tip-top condition to kickstart Miss Singapore International 2011 held on 2nd of July 2011.
As mentioned in my previous Chérie Wellness series, I have been working out diligently on the Power Plate®. Power Plate® uses breakthrough technology in training and conditioning, ideal for muscle toning and muscle activation. Due to my knee and ankle problems, I’m advised to avoid dynamic movements so as not to aggravate my injuries. Incorporating isometric exercises on the Power Plate® machine helped to strengthen and tone up my muscles around the knee for better support and with higher muscle activation, I achieved longer and leaner muscles.
Photo Credits: StudioBe . Benjamin Huang Photography
Acceleration training on the Power Plate® machine makes the body feel as though it weighs more every time acceleration forces increase, making the workout more efficient and effective. Don’t be fooled by the tiny movements done on the Power Plate®, you will definitely feel the burn during the workout. My friends, Ben, Caren and Chun Wee joined me once at the gym to try out the Power Plate® machine.
Here’s what they said,
“I found that 45 sec longer than a lifetime.”
“The super-acceleration from the machine set at high intensity level made a simple Squat exercise incrementally tough.”
“My thighs were aching after one set, whilst normally I can go through a couple of sets without issue.”
With my full commitment on working out at least 3 times a week at Aileron Wellness, I managed to tone up, achieving a lean bod and inches off my body in less than 6 weeks.
Like what Owner of Aileron Wellness and Master Trainer, Keith Tan said, “The epitome of health and fitness lies in having a healthy lifestyle and making exercises a way of life. It is not an option.” I aim for healthy not skinny. Working out has really improved my confidence level and boosted my self-esteem especially on stage. I’m really satisfied with my transformation and my fitness experience at Aileron Wellness where I’m exposed to different cutting edge fitness tools. I would strongly recommend this members-exclusive gym to those who desire a beautiful body at any age in achieving that enviable physique. Thank you Aileron Wellness and your wonderful team of trainers, Keith, Eddy and Andrew, for making my dream come true, taking flight in fitness and achieving that beautiful body.
Cherie Wellness Volume 1
Boost your health and improve your physical appearance with the right exercise regime. Whatever your age, it’s never too late. The first step to getting a beautiful body is learning how to love it. Accept what you can’t change and what you can. Fret not! You can change a lot! You need to have a goal, start by working towards it and constantly improve. For example, your basic shape. You can’t change your basic shape but you can improve it by working with weights and wearing the right outfits to enhance your body type. For those who are shortchanged vertically, you can appear taller with a good posture. Confidence is key! Standing tall makes one look kilos lighter and years younger.
For the record, I’m not a believer of slimming/diet pills, liposuction, diet tea or any other forms of concoctions to lose weight. I personally feel that it is only a once off thing. What happens after you have lost weight? I wouldn’t want saggy, sallow skin or experience side effects after taking them. Aim for healthy not skinny.
I’m sure you’ve been told exercise stimulates “feel good” endorphins and that naturally puts you into a happy and positive mood. Exercise boosts blood circulation, delivers oxygen and nutrients where you need them most. If you’ve been working out and not seeing changes to your weight, perhaps it’s time to consider personal training. That’s one good reason to get that gym membership!
Recently, I signed up as a member of Aileron Wellness where I experienced workouts like no other at Amara Sanctuary Resort Sentosa, a members-only gym situated in the heart of Sentosa.
There, I’m led and guided by certified trainers who are equipped with up-to-date training methodologies and furnished with state-of-the-art equipment. I believe that I am one step nearer in achieving my main goal of a toned silhouette in less 6 weeks. My personal trainer created a fitness regime for me, taking into consideration of my lifestyle, fitness goals, metabolic rates, body type and injuries, to give me maximum results in the fastest time.
I. Eat. A. Lot. and I do mean a lot, A LOT. Before I met them, I eat more than 6 full meals a day, snack on something almost every hour and to top it off, food tasting events which require me to consume large amounts of food in one setting. Oh no, I’m not complaining, I’m just telling you what my normal eating habits are and I think I scared the daylights of them when I first told them about it.
Also, I’ve not been exercising for almost 2 years due to an existing injury on my knee and ankles (MediaCorp drama 泳闯琴关 No Limits, doesn’t count as it is only intensive swimming for about 2 months). On a side note, I consume food in moderation. I’m not saying that I eat 6 plates of Char Kway Teow a day or feast on cupcakes every hour. My favorite type of food is Economy Rice or what most people known it as, Cai Fan. I usually have less rice, 1 fish, 2 meat and 2 veggies (includes tofu, eggs and/or green leafy vegetables) in each serving.
Practically nothing much changes after I’ve met them, except for the fact that it is advisable for me to consume only 1700 calories each day according to my height and weight and the given time frame of less than 6 weeks. It varies individually on a case to case basis. Besides, research has also shown that eating less calories a day is one of the best ways to extend life since many of us dig our graves with a knife and fork.
You can also check out your maximum calorie intake by downloading HPB Calorie Tracker if you’re using an iPhone! Before I started training I didn’t really count my calories, but now I do and I realized there isn’t a huge difference to the food I eat except I need to snack way a lot lesser. The best thing now is, I’ve substituted my snacking time with exercising at Aileron Wellness! My trainer alternates my training sessions between resistance and cardio, to tone the silhouette and to burn fats for overall weight loss respectively.
I must say that I can see a difference physically after a few sessions!
For this Chérie Wellness series, I will be posting up pictures of the food I eat (very frequently on twitter) and also, show you the various types of exercises I’ve been doing especially on my best friend and lover, Power Plate®.
Power Plate® machines helps to increase circulation and oxygenate blood flow, leading to a decrease in toxins in the body which causes a reduction in the appearance of cellulite! Yes, cellulite! I’ll tell you more about this genius in a separate post! Make exercising part of your daily life and not something you do when you are free. I’ve learnt the hard way, maybe it’s time for you (lazy bums) too! Like what my personal trainer, Keith says, “the epitome for health and fitness comes from changing your lifestyle and making it a way of life, not an option.“
To really burn calories, you will want to get your heart pumping and break a sweat! It is definitely true that you pay to get tortured in a gym but look at it on the bright side, it is only at the beginning. Your body will undergo the various changes and you won’t feel the cramps after proper conditioning. Interested to find out more? Follow my wellness journey on attaining a beautiful body now!
Food for Thought: Keep in mind that a cup of granola can have up to 600 calories. Start your day with a cup of high fiber cereal which has about 120 calories!
Picture yourself in a grocery store with an apple in each hand; both feel the same, look alike, and provide the same nutritional value. The only differences are, one is certified organic and a bit more expensive and the other is conventionally grown and slightly less expensive. So which is the better choice? Here is a comparison of what I’ve found on a recent trip to Cold Storage.
|2 Litres of Milk||$16.50||$5.25|
Anyways price aside, some food for thought. Organic food refers to food items that are produced, processed and packaged without using chemicals. Organic food is increasingly becoming popular due to its perceived health benefits over conventional food. Choosing to buy organic as a healthier alternative has been a long and heavily researched debate. Many would argue that organic is the better choice because farmers are under stricter standards of purity, however skeptics say there is no scientific research that proves organic is healthier or safer.
Furthermore organic produce is not covered in a cocktail of pesticides. The average conventionally-grown apple has 20-30 potentially toxic chemicals on its skin, even after rinsing. *gasp* for the past 20 years or so, I’ve been having almost 2 apples a day! Fresh organic produce contains on average 50% more vitamins, minerals, enzymes and other micro-nutrients than intensively farmed produce. Going organic is the only practical way to avoid eating genetically modified food. Has anyone tasted organic produce? They taste so much better! Fruit and vegetables full of juice and flavor, and so many different varieties to try!
Would you choose the certified organic apple or conventionally grown apple? Oh I forgot to mention, how about organic cereal that costs $18 that is meant for only 2 servings? I think I will be broke if I’m an organic eater.
Happy Laboring Day folks! *health conscious people please work your ass off to get some organic produce* I doubt anybody can keep up with that kind of expenditure unless you own an organic farm (^_^) Nevertheless, I’ll give it a try!
For now I shall have my favourite homemade yogurt with Blackberries, Cherries, Cranberries, Raspberries, Blueberries and Strawberries!
Here are the 10 most important reasons why happiness at work is the #1 productivity booster. (adapted from Alexander Kjerulf)
1 Happy people work better with others
Happy people are a lot more fun to be around and consequently have better relations at work.
2 Happy people are more creative
If your productivity depends on being able to come up with new ideas, you need to be happy at work.
3 Happy people fix problems instead of complaining about them
When you don’t like your job, every molehill looks like a mountain. It becomes difficult to fix any problem without agonizing over it or complaining about it first. When you’re happy at work and you run into a snafu – you just fix it.
4 Happy people have more energy
Happy people have more energy and are therefore more efficient at everything they do.
5 Happy people are more optimistic
Happy people have a more positive, optimistic outlook, and as research shows, optimists are way more successful and productive. It’s the old saying “Whether you believe you can or believe you can’t, you’re probably right” all over again.
6 Happy people are way more motivated
Low motivation means low productivity, and the only sustainable, reliable way to be motivated at work is to be happy and like what you do.
7 Happy people get sick less often
Getting sick is a productivity killer and if you don’t like your job you’re more prone to contract a long list of diseases including ulcers, cancer and diabetes. You’re also more prone to workplace stress and burnout.
8 Happy people learn faster
When you’re happy and relaxed, you’re much more open to learning new things at work and thereby increasing your productivity.
9 Happy people worry less about making mistakes – and consequently make fewer mistakes
When you’re happy at work the occasional mistake doesn’t bother you much. You pick yourself up, learn from it and move on. You also don’t mind admitting to others that you screwed up – you simply take responsibility, apologize and fix it. This relaxed attitude means that less mistakes are made, and that you’re more likely to learn from them.
10 Happy people make better decisions
Unhappy people operate in permanent crisis mode. Their focus narrows, they lose sight of the big picture, their survival instincts kick in and they’re more likely to make short-term, here-and-now choices. Conversely, happy people make better, more informed decisions and are better able to prioritize their work.
How do you get to be happy at work? There are two ways:
- Get happy in the job you have. There are about a million things you can do to improve your work situation – provided you choose to do something, rather than wait for someone else to come along and do it for you.
- Find a new job where you can be happy. If your current job is not fixable, don’t wait – move on now!
This is what I’ve been busy with for the past 2 months :)
I’ll be acting as May, a competitive swimmer (specializing in Butterfly stroke) in Felicia Chin’s team.
Remember to catch《泳闯琴关》’No Limits’
♥ 7th July 9pm MediaCorp Channel 8 ♥
Stop complaining ♥ Hear that, Singaporeans? Choose to see the good and be selective :)
Whatever you do, give it your best ♥ At the end of it, you can proudly say that, “I have done my best”, and have no regrets.
Decide that happiness is a daily decision ♥ Wake up every morning and tell yourself that you choose to be happy. Look into the mirror and smile :) It will activate all those happy cells in your brains, bringing a healthy, youthful radiance that glows on your skin.
Accept where you are ♥ Shit happens. Things that shouldn’t happen can happen. If your boyfriend cheats on you, you can’t change reality.
Make a conscious decision to look for a reason to be grateful ♥
Set goals that have meaning for you ♥ You have to decide for yourself to live your own life, rather than pursuing someone else’s goals for you.
Decide to like yourself ♥ You don’t have to be perfect. Look for improvement, not perfection.
Be in love with yourself ♥
Happy Children’s Day!
As major school examinations loom, anxious parents will want to do all they can to help their children achieve better grades. Here are some tips to boost brain power which I got from Mind Your Body :*) Hope it helps!
Sleep Getting enough sleep is absolutely essential. Most people know that I sleep less than 3 hours each day. Please do not follow me! It is definitely not wise to do so. “Sleep helps the brain to rest and recover and consolidate memories. Good quality sleep keeps the brain alert and responsive, while lack of sleep can lead to poor focus and memory loss.” Nevertheless, I think I’m least affected by sleep. My memory is too good to be true and I can focus even better when I sleep less. I’m grouchy when I sleep more than 5 hours :)
Light Meals Avoid large meals or heavy meals in fats, particularly just before an exam. “When we eat a heavy meal, blood is diverted to the digestive tract and away from the brain. This makes us sluggish and sleepy.”
Diet Have a diet rich in fruit and vegetables, which will boost the immune system. This is good for key internal organs which directly affect the brain. Tip: Soupy meals with fish or chicken and dates. Other brain foods include black sesame, walnut, wolfberry and American ginseng. Drink plenty of water too!
Relaxed Environment Keep the home environment harmonious and free of argument. Reduce stress for the child so he/she can focus on his/her revision. Parents, please do not constantly nag at your child to study harder. It will just irritate the shit out of them.