Healthy Lifestyle-Superfood!

Dear Friends,

If you are finding it difficult to lose weight try maintaining a "Food log" that enables to help you track how much and how well you are eating. It should have complete details such date, time, place, type of food, amount, drinks, etc. Monitor what you eat to see if that is the area you need to focus on if exercising is not helping. If you like fast food or you like to snack then you need to cut back on that and start eating healthy food and continue to exercise. Quality is more important than quantity. Hence, Superfood can be a good source of nutrition while reducing too much of carbohydrate intake as well as saturated fats. 

This YouTube video on Superfoods also highlights other benefits that you may enjoy by consuming such foods.

If you like to purchase some Superfood you may to go to the following online store to purchase them (for now Singapore only) :-   http://www.lebonocollection.com/category/153-superfoods#oid=1031_14

Merry Christmas & a Happy New Year!

Cheers,
Mark

p.s.Check with your doctors if you have any medical conditions before consuming foodstuff that may not be suitable for you.

The Haze vs Exercising!

Dear Friends,

If you have been running or cycling in the haze, here is a word of caution. If you have any respiratory ailments please stay indoors or train indoors like in a gym. It is not worth risking your health just to maintain your exercise regime. Even if you have perfect health you are better of taking precaution. There is always a possibility that you may develop a health issue if you push the boundaries too far.

I have seen too many people who have caught the exercise bug training when the haze level is high. I was planing to cycle the last two Sundays but as the PSI level was at 70 and above I decided I will not risk getting respiratory ailments so I went to the gym. It did not give the same thrill as cycling outdoors but I was happy with my workout.

I intend to run or cycle when the PSI is about 50 to 60 as I have some respiratory issues from young. I love running and cycling and I want to do it as long as I can. So, I need to take care of my health first and foremost. You need to listen to your body at all time. But you should not give in to laziness!!!

Be safe, not sorry!

Have a Good Sporting Weekend!

Cheers,
Mark

No Time to Exercise? No worries!

Dear Friends,

You often hear this....No Time to Exercise...Busy......Can't find the time. etc. Well, no worries. Here is a solution for the busy people of the world. You just need ten minutes a day to keep in shape. You may ask, what can you do in ten minutes? Well, you can do enough to tone your body.

Start with one set first for at least 3x a week. You can add additional set and reduce the rest time 15 secs or 10 secs depending on how well your body is able to adapt to the routine. This routine is a short burst program and can be intense for some. So, it would be good to check with the doctor before you start if you have lived a sedentary or unhealthy lifestyle.

1) Start with Jumping Jacks for a count of  25 reps. Rest for 15 secs.
2) Push-ups - 10 reps Rest for 15 secs.
3) Stomach Crunches- 30 reps Rest for 15 secs.
4) Body weight Squats - 10 reps Rest for 15 secs.
5) Triceps Dips (using a chair)-10 reps Rest for 15 secs.
6) Glute Bridge- 10 reps. Rest for 15 secs.
7) Planks- count of 30 seconds. Rest for 15 secs.
8) Lunges- start with 10 reps (as it can be the most challenging exercise but its great)

You can do these exercises first thing in the morning before you get busy and tired. You can always get up 15 minutes earlier than usual to do this.

But you should incorporate cardio workout 3x to 5x a week such as Jogging or Cycling or other sports to complement your routine if your goal is to lose weight and get fit. You should workout at least a total of 150 minutes a week to see real results.

Good Luck!

Best Regards,
Mark

Health Promotion Board 1,000,000 KG Challenge

Hi Friends,

If you ever wanted to lose weight or manage your weight but had a hard time, here is a possible solution to your problem. Health Promotion Board (HPB) has come with this contest that may motivate you to take up the challenge of losing weight-"Health Promotion Board 1,000,000 KG Challenge". This is brilliant idea by HPB, Get your friends and family members to join so that you can motivate each other. You also get to win prizes when you take up in this program actively and lose weight at the same time.

I have signed up and I have also encouraged my family members to sign up.

For more information visit this website : https://millionkg.sg

Good Luck! Stay Disciplined & Focused on your Goals & Targets and you will achieve them.

Cheers,
Shan

Secret to Sporting Success!

1) Consistency is the Key to Success

-being able to perform at the highest level on a consistent basis is the mark of a true champion. Be consistent with you training and challenge yourself to improve all the time. Take part in competitions.

 2) Hard Work, Perseverance and Determination

-spend hours training until you are good like Michael Jordan, David Beckham & Cristiano Ronaldo.

-and then continue to maintain and improve

3)  Loving What you do

-passion for the sport-Golf, Running, Swimming, Soccer, Cycling, etc

-things will come naturally to you because of your passion in your chosen field. Sports or Work.

4)  Believe in Yourself

-if you do not believe in yourself that you can make it, nobody else will have faith in you. Be Positive.

  5) Having a Good Coach Helps

-Tiger Woods had his father to guide him when he was growing up. Manchester United had Alex Ferguson who guides his players on and off the pitch.

 6) Have a Target in Mind

-set a goal to motivate yourself. The target must be specific and must have a timeline to achieve the targets.

The "Secret to Sporting Success" is simple but to implement it requires a lot of effort, dedication and focus. Do the hard work now and you will enjoy the fruits of your labor later. When you achieve your goals you will feel energized.

Good Luck!

Cheers,

Mark

Exercise Is Medicine!- Part 2

Dear Friends,

I hope you have embarked on your journey to healthy living by exercising. It has been proven that with light to moderate intensity about 3x to 5x a week helps alleviate a number of serious illness. You have to start somewhere. I recently read on Facebook about a friend's friend who lost 25 Kg in three months by dieting and exercising. You should aim to lose about 1 to 2 kg a week. If you can reduce your food intake and increase your output by exercising, you will definitely start to see your weight go down.

Plan you week so that you can slot in some exercise time. The ideal recommended time for exercising is 150 minutes per week. You should incorporate cardio as part of your workout. Example:

1) Jogging
2) Walking
3) Stationary Bike or Cycling
4) Swimming
5) Zumba
6) Tennis
7) Soccer
8) Golf (only if you are Walking)
9) Squash

Incorporate some light weight training to this regimen and eat  healthy meals and you are on your way to living a healthy lifestyle. Exercise is the best medicine and you may not have to see your Doctor as frequently as you used to.

Have a Great Week!

Best Regards.
Mark
http://helpyourselfnhelpothers.blogspot.sg/

Exercise Is Medicine!- Part 1.

Dear Friends,

I was reminded how important exercise is this week when I was talking to a Fitness Expert. We all should engage in some form of exercise 3 to 5 times a week. Just walking for half an hour to one hour does wonders to your health. If you have underlying health issues, see a doctor and get some guidance on exercise. Join a gym or exercise in groups.

Inactivity will make you gain weight and will lead to other problems like muscle weakness and illness. Diet alone will only get you so far in terms of weight management. Healthy Diet and Exercise together will help you achieve your goals faster.

So, get up and start moving. You will feel better, happier and healthier. Exercise within your limit and listen to your body. Start with light to moderate exercise. Exercise is the best medicine as it will prevent onset of diseases and it will help individuals reduce dependence on medication to solve heath issues.

Have a Great Week!

Best Regards.
Mark
http://helpyourselfnhelpothers.blogspot.sg/