4 tips for a flat tummy

A couple of things I learnt in search of the 6-pack. :-)

1) Every body is different, and there’s no one blanket solution for a flat tummy.

Healthy looks different on every body, and don’t feel discouraged if you’re not getting the same results as another person on the same regime. The trick is to experiment and find out what combination works best for you.

Most importantly, don’t make it your goal to be fit. Make it your goal to be disciplined, and being fit will follow.

2) Shift your focus from weight loss, to lowering your body fat percentage.

“That six-pack will never show if you have a layer of fat covering them. A reduction in your overall body fat percentage gives the ab definition you desire, but how low you have to go to get that musculature depends on your gender and genetics.” -Andrea Cespedes.

Check out this article by Marc Perry to give you a better understanding on the body fat percentage for visible abs in men and women:

https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

3) You can’t just do crunches, that’s a lie.

I believe in the DCBA approach – “Diet first, cardio second, building muscle third and Abs exercises last.” -Myatt Murphy, author of The Body You Want in the Time You Have.

Personal notes:

Diet does not equal starvation. Fuel your body & start the day right right. I’ve learnt that eating right in the morning can help set the tone for the rest of your day.

My personal daily routine consists of 1 shot of my regular natural liquid supplement followed by 1 litre of alkaline water (lemon is one of the best ways of alkalinising water) first thing in the morning.

After 30 minutes, I start with 2 half boiled eggs + a serving of fruit.

For the rest of the day, I basically eat what my body feels like having, but I always try my best to start each meal with 1 serving of fruit.

I don’t really like drinking water, so I discipline myself by ensuring that I finish a minimum of 1.5 litres (I carry a bottle infused with my regular natural liquid supplement), before I drink any other form of liquid.

I eat often – small portions, every 2.5 to 3 hours. Hence, why I find it hard to label my meals. Lol. (i.e. whether I’m actually eating my 1st or second breakfast/lunch etc.).

Whole foods over processed foods. Basically eating food that still looks as it did growing in nature, or very close to it. Eg, eating actual potatoes as opposed to having potato chips.

It is also important to find out if there are any foods with which you have an intolerance for, that are causing you to bloat.

Ultimately the key to a good diet is sustainability and consistency. Before you attempt a new “diet”, ask yourself if it’s sustainable, ie. Will you be able to stick to it for long term? If the answer is no, then don’t even bother to start.

And as Bruce Lee said, “Long-term consistency trumps short-term intensity.”

A great tip in choosing a regime that’s sustainable is to modify instead of overhaul.

Cardio – If you’re like me and have minimal time to exercise, opt for High-intensity interval training (HIIT). I try and clock in 15-20 minutes each session a few times a week. Combine HIIT with resistance training, you’ll get more from those 20 minutes that a full run on the treadmill.
Building muscle – “Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long.” -Tom Holland.

4) Laugh it out. I’m serious. Lol. Here’s one way to start:

OOTD: Top: Emporio Armani Women Visibility Training Microfiber Bralette, Black | Bottom: Emporio Armani Women Visibility Stretch Lounge Pant with Cuffs, Black | http://www.boxers-and-briefs.net/

References:

http://www.health.com/health/gallery/0,,20385798,00.html#eat-at-this-magic-hour-0
http://www.mensfitness.com/training/pro-tips/how-get-abs
https://www.builtlean.com/2013/04/01/fat-burning-zone-myth/
http://www.womenshealthmag.com/fitness/what-it-takes-to-get-a-six-pack

http://www.hannah.today/girlystuff

5 Wacky Weight Loss tips

“Nature prefers you fat, but you can take control.”

— Time.com

Tying to shed some pounds? Here are 5 of my favorite tips to help you do just that. Happy reading!

1) Sniff to supress

Studies have shown that certain smells affect the brain’s chemistry and alter levels of seretonin (chemimal that elevates our mood and supresses appetite).

In a recent experiment, Wheeling Jesuit University researchers had volunteers sniff the scent of peppermint oil every two hours for five days straight. At the end of the study, the volunteers reported feeling significantly lower levels of hunger, and they also took in 3,485 fewer calories over the course of the week than usual.

10 appetite suppressing scents promoted by aromatherapists around the globe include:

Grapefruit
Lemon
Vanilla
Green apple
Banana
Peppermint
Fennel or Patchouli
Bergamot

Try putting a few drops of your favourite essential oils on a tissue, lighting a vanilla scented candle after dinner (to dampen your dessert cravings) or you if prefer the real thing, go ahead and sniff a banana or an apple! Enjoy!

2) Stare at cool colors or bubblegum pink!

While studies conclude that red, yellow, and orange encourage eating, cool colors like blue, green, and grey suppress the appetite. That’s probably why we don’t see many restaurants decorated in blue.

Psychology experts believe green lacks edible appeal because our subconscious links the color to mold and spoiled food. In addition, green and blue are soothing colors, so they calm the appetite. Dieting? You may want to consider flooding your kitchen and dining room with lots of blue – blue tablecloth, blue plates, blue candles, blue placemats, etc. :-D

On the other hand, while blue and green are well-known for their unappetizing effects, researchers say bubble gum pink is the best hunger-suppressing hue. If you’re really looking to use colors in your weight loss plan, keep a pink flash card in your purse or wallet and stare at it for 30 seconds before eating.

3) Buy a pedometer

How many steps should you take a day for weight loss? Apparently 10,000.

An inactive person takes 3,000 steps or less just in daily activity of moving around the house. 10,000 steps is approximately 5 miles of walking during the day, but the truth is, unless you have an active job such as a waitress or a nurse, it would be difficult to log 10,000 steps just through our daily work activities.

According to studies, a person weighing 70kg (~154lbs) can burn about 440 calories by walking 10,000 steps briskly (3.5mph). If you're trying to lose weight, you should aim to burn 600 more calories than you take in through food and drink every day. Of course, combining exercise with a healthy diet will make all the difference, but in the meantime, start counting your steps!

4) Eat more protein

Eat more?!! Yep! Hence, my ultimate favorite tip of all time. Mwahaha!

Most weight-loss plans have one thing in common – eating less. Nevertheless, new research suggests that eating more protein could boost fat loss. According to a 2005 study from Arizona State University, protein is a fabulous weight-loss aid since our bodies actually burns calories during the digestion of protein (google “thermic effect” for more info).

So how much protein should we eat for weight loss? Here’s a simple formula:

[Your weight (in lbs) x 0.36] x 2

This will give you the recommended daily amount of protein (in grams) that you should be consuming. That’s about 110 grams of protein per day for a 150-pound person or slightly more if you’re pregnant, breastfeeding, super-active, or elderly. Here are some protein-rich options for you, happy eating!

5) Brush your teeth after every meal

While brushing your teeth 50 times a day is not safe for your tooth enamel, it is healthy to brush your teeth after every meal. That clean, minty freshness will serve as a cue to your body and brain that mealtime is over, not to mention inhibit the urge to snack between meals.

Just like sniffing peppermint in item #1 above, mint flavor has been known to be an appetite suppressant. Try it!

References:
http://www.womenshealthmag.com/
http://www.slideshare.net/
http://thisfitsme.com/
http://www.recipecorner.com/
http://walking.about.com/
http://www.nhs.uk/
http://www.womenshealthmag.com/

Source: http://www.hannah.today/healthandfitness/

Look great naked (Part 2): 6 Must-know’s for great skin

So now you know that I great skin wasn’t something I was born with. I wish! Lol

You also know from Part 1 that breakouts on certain parts of your face potentially indicate that the corresponding organs in your body are not functioning at its best. Kindda’ scary, since it was true in my case.

Y’know how there are different formulas, products and schools of thought when it comes to good skin? Sadly, I’ve learnt that there’s not one that applies to all; since each individual is different, so if you’re looking for a permanent fix for your skin – good luck! You’ll have to keep searching and experimenting until you find one that’s right for you; and if your skin is anything like mine, it won’t be a simple journey. Lol

http://www.wisegeek.org/what-are-some-ways-to-prevent-pimples.ht

So I’ve tried different skincare products, ranging from cheap to expensive. I’ve also tried different types of “diets”, supplements, mineral makeup options, bla bla bla.

What’s the verdict?

After different detox, health and lifestyle adjustment experiments since my last surgery in 2010, this is what I’ve learnt:

1) The “inside out” theory

Good skin comes from inside out. Since our skin is a mirror of our internal health, you’ll need to make sure your body is clean so that it reflects just that on your skin.

Refer to the face map and get a full medical check. If there’s something wrong, you’ll want to know before it’s too late.

2) Habits – water

While there's no substitute for water, the rules to great skin are the same as having a great body. You’ll need to adopt the right habits.

In my second installment of the “How to get a beach ready body in 28 days” series, I shared my daily routine with you, together with the answer to these common questions:

3) Habits - sleep

Did you know that the best time to be asleep (not go to sleep, meaning you’ll need to head to bed earlier than that) is from 10pm to 2am? During that time (also known as the “regenerative sleep” period), our blood circulation is concentrated on the liver; and this is when the liver neutralizes and breaks down the toxins accumulated in our body throughout the day.

The bad news it that if you’re not asleep from 10pm to 2pm, your liver cannot do its job; so technically:

If you’re asleep by 10pm, you’ll have 4 full hours to detoxify your body
If you’re asleep by 11am, you have 3 hours; and so on (you get the idea)
Sleep after 2pm and you’ll miss the boat. Keep doing this and you’ll live to regret the compounded effects. No joke.

I was sharing this with #babybaby and he asked a rather interesting question:

“How does your body know what time it is, especially in different time zones around the world?”

Interestingly enough, our brain plays host to an internal clock that regulates our sleep, and it’s called the pineal gland. The pineal gland receives information about the sun through our eyes via the optic nerve. As the sun sets, the pineal gland is able to sense the change in light transmitted through your eyes and it begins to secrete a hormone – melatonin – to prepare our body for sleep. [Quoted from Dr. Kulreet Chaudhary]

4) Habits - stress management

From acne, eczema, hives, rosacea, psoriasis, alopecia (hair loss), vitiligo (depigmented white spots on the skin), etc. studies have shown that in many ways, our mind and skin are intimately intertwined.

Go ahead and Google "psychodermatology”.

Take acne, for example. When you are tense, your body releases stress hormones including cortisol, which may increase the skin's oil production, making you prone to pimples. [Quoted from Dr. Karen Mallin]

Spend some time in discovering an effective stress management technique that works for you (read more here) and incorporate that in your daily routine. I’ve found prayer/meditation to be very effective, not to mention free.

5) Food

Our body is designed to heal and repair itself. Nevertheless we need to feed it with the right raw materials so that it can do its job effectively and efficiently. There’s a long list of vitamins, minerals and nutrients that our human body requires on a daily basis…

…but fact is, is this even realistic?

Tell me, how could anyone possibly commit to eating (let alone afford in terms of $ and waistline) 5 cups of spinach, 5-4 ounces of salmon, 2.5 whole avocados, 1 cup of strawberries, 5 ounces of cheddar cheese, 10 cups of broccoli and Brussels sprouts, 1.5 ounces of cashew nuts, 24 spears of asparagus, 1 cup of black beans, 2 medium baked potatoes, 3 ounces of beef, half a cup of red peppers, 3 cups of yoghurt, quarter ounce of cooked liver, 4 cups of brown rice, 1.5 cups of pineapple, and a list of 20 to 30 other foods EVERY. SINGLE. DAY. Crazy. Some people are able to do it, but that's another story.

Unfortunately, due to the 21st century lifestyle, cost and convenience, it would be impossible to give our body all it needs on a daily basis. Nevertheless, we can still do our best with a relatively balanced diet, while making up for the gaps with natural supplement. They key is to go natural (we’ll discuss on how to choose a natural supplement that’s right for you in another post).

http://www.helpguide.org/life/healthy_eating_diet.htm

You may also want to consider taking note of your food colours too. Yep.

“The more colors you have in your diet a day, the more kind of phytonutrients you’re getting, because each color is something specific. So blueberries are very specific for brains and skin, and citrus fruits are really good for the ears. And astaxanthin is really good for eyes and skin. So it’s important to get all those different colors in during the day — I call it your color IQ. So ask yourself how high can your color IQ be today? If you know you had 10 different colors in your fruits and vegetables, you’re doing well. ”

— Rebecca Adams

6) Skincare products

First, you need to know that most skincare products only help “mask” or provide superficial relief to the problem. Very few are capable of solving the actual problem.

Go back to the “inside out” theory (item #1 above) and sort your body out, but in the meantime, try and opt for products that have the least content of toxic ingredients (look at the whole list here).

Secondly, as much as you may be tempted to, don’t pile too much on your skin. Keep it simple.

Morning: Cleanse, tone and sun protection (sun block)
Night: Remove makeup, cleanse, tone and moisturize

A few people (including #babybaby) have questioned my use of sunblock, even when I’m indoors. Well, thanks to Hallie Levine Sklar, here are 6 common sun myths that you should know about this beauty must-have:

Myth #1: A suntan's fine, as long as you don't burn.
Myth #2: A beach umbrella blocks the sun.
Myth #3: Sun can't penetrate through windows.
Myth #4: Too much sunscreen causes vitamin D deficiency.
Myth #5: If it's cool or cloudy outside, you don't need sunscreen.
Myth #6: Eighty percent of sun damage occurs before the age of 18.

[Read the full article at http://edition.cnn.com/2012/07/10/living/guide-to-sun-safety/]

Finally, I don’t believe on spending ridiculous amounts of $$$ on skincare. In the many years of experimenting, I’ve spent anywhere between RM8 to RM400 on a cleanser, and to be honest I didn’t notice a difference between the regular cleansers and the premium ones (other than the fact that the latter caused a bigger damage to my pocket). Nevertheless, like everything, there are exceptions, and if you’ve found an expensive one that works for you (and you can afford it), by all means keep to it.

Take time to experiment with different products (keeping a journal will help you keep track) and find a combination that works for you. Mine costs no more than an average of RM50 (~USD16) a month so I can’t say that I’m not happy. *laugh*

Remember, no amount/cost of skincare products can give you the lasting effects of good skin if you don’t sort your body out first!

Hope this helps! :-D Mwah!

Source: http://www.hannah.today/healthandfitness/

Look great naked (Part 1): Face mapping & how to DIY kefir at home

No, I don’t mean the taking-off-your-clothes kind of naked. Lol

I’m talking about stripping-your-skin-of-all-the-makeup kind of naked.

As a woman, I’m so used to that comforting coat of "paint" on my face, that I sometimes feel so strangely naked without makeup.

http://www.homezweethome.info/2011_08_01_archive.htm

I remember the days where I couldn’t bear to think about leaving home without makeup. Saying it was because of the work I used to do (TV hosting, commercial/print shoots etc) would be a lame excuse. *laugh* Truth is, I didn’t have the best skin, and that made me feel really inferior. Somehow, masking my bad skin with makeup gave me the confidence boost I so badly needed.

Then in the eventful year of 2010, I decided to go through a detox. I don’t remember breaking out so badly and continuously in my entire life! Not even during puberty. *laugh*

While Wall St. saw a list of mega-mergers that same year, I was experiencing the phenomenon on my face! It was so bad that I would have a ‘merger’ of 3-4 septic pimples on my chin and cheeks; so much so that a guy standing in line behind me at the airport immigration actually asked:

Baru kena accident ka?

So malu.

Anyway, to cut the long story short, I eventually discovered that our face mirrors of our internal health.

http://myflpbiz.com/esuite/home/balanstherapie/Story.htm

"Our skin can reflect what's going on inside our body," says dermatologist Anne Chapas, M.D., of Union Square Laser Dermatology in New York City. "As part of the immune system, the skin defends against environmental factors. But when your body is fighting an ailment, it can get overwhelmed and things like acne and redness can show up." [http://www.today.com/id/45361636/ns/today-today_health/t/check-mirror-sickness-shows-your-face/#.UzVGMtwuxG4]

So I decided to do a medical check up and guess what the doctor discovered?

Stones in my kidneys, problems with my liver, colon, stomach… the whole works.

Some of you may remember the surgery I underwent to remove a cancerous ovarian cyst later that year.

I didn’t know I was sooooooo sick inside my body. Clocking in 3-4 hours of daily sleep for the last decade prior to that didn’t help, but fact was, I was oblivious to my health. I took for-granted the fact that being young (at that time) meant I didn’t have to jaga my body as much. I mean, after all, I didn’t feel like there was anything wrong with my body. I obviously got it all wrong.

And, I suffered the consequences. Boo-hoo.

But ever since, I’ve been more aware and diligent about what I eat, how much water I drink, how much sleep I clock in, how much exercise I get, how positive I am, etc. Yes, the combination of ALL that makes the difference, and I notice it very significantly in my skin.

I’ll talk about my skincare regime in my next beauty blog post, but for now, I’d like to share a new personal discovery on a natural drink that was first scientifically researched over 100 years ago by Nobel Prize winner, Elie Metchnikoff .

Okay, compared to that, I’m a bit lambat la, but better late than never; and I’d love to dedicate this post to my supermum who never fails to impress me with her natural home remedies.

Mum was the one who introduced me to this simple yet powerful source of probiotics called kefir [pronounced “kuh-feer”], a.k.a. the “magic/miracle milk”.

Basically, our immune system is like the gatekeeper to good health, and probiotics help fortify these gates against diseases.

Ooooo~ Sounds so canggih right? Lol

Anyway, kefir helps to regulate our immune system and can potentially be our colon’s best friend.

It’s a yoghurt-like drink/food; although many times stronger with more enzymes and friendly bacteria as compared to yoghurt.

Who can benefit from kefir:

Babies (kefir is an excellent and nutritious food for babies)
People experiencing digestive disorders, constipation and flatulence (kefir has a cleansing effect on the whole body)
People on antibiotics
Patients suffering from AIDS, chronic fatigue syndrome, herpes, and cancer (kefir is the strongest natural antibiotics without the side effects and contributes to a healthy immune system)
Patients suffering from sleep disorders, depression and ADHD (kefir is said to have a tranquilizing effect on the nervous system)
People with unhealthy food cravings
People who want to shave unwanted weight faster (kefir helps utilize carbohydrates, fats and proteins for cell growth, maintenance and energy; speeds up the your body’s metabolism)
People with allergies and skin problems (kefir has antifungal properties to promote healing of various dermatological issues)

Besides regulating cholesterol/blood sugar levels and having the capabilities of stopping the growth of cancer cells, the benefits of kefir are endless. Make an effort to find out more about it, but in the meantime, here’s what mum taught me – How to DIY homemade kefir in my kitchen :-D:

1) First, you will need a live “starter” which is also called kefir “grains”.

These active grains contain the bacteria/yeast mixture clumped together with casein (milk proteins) and complex sugars. They look like pieces of coral or small clumps of cauliflower and range from the size of a grain of wheat to that of a hazelnut.

Kefir grains are naturally occurring in nature and they cannot be made. I got my kefir grains from mum, but I believe you can also buy them in local health shops and online.

Once you have the grains, you can keep reproducing them forever.

2) Place the kefir grains into a glass jar and pour fresh milk into it; then cover with a cloth (it needs to breathe to reproduce)

3) Leave at room temperature (away from direct sun) for 24-48 hours to allow the fermentation to take place

4) After 24-48 hours, use a wooden spoon and give it a good mix; then use a plastic strainer to strain the contents of the glass jar.

Technically, we should avoid using anything “metal” because it reacts with kefir, but since I don’t have a plastic strainer and wooden spoon at hand, I’m using these for illustration purposes.

5) Transfer the remaining grains from the strainer back into the glass jar and repeat process #2, #3, #4 and #5 for your next batch.

You can share your grains with your family/friends like how mum passed me some of hers to get mine started.

6) You can drink the strained kefir as it is (it’s a sour and a somewhat “smoked” version of plain yoghurt) or mix it with your favourite fruits/flavours.

I like mine with a teaspoon of Ribena and black cherry jam. Yum!

[If you’re lactose intolerant, you can try the non-milk version – water kefir.]

Hope that helps! I’ll share my simple formula to healthy skin in my next health and beauty post, so stay tuned; but in the meantime, big Panda hugs from #babybaby and I! Mwah!!!!

How to get a beach-ready body in 28-days (Week 4)

This blog post is a follow up from:
1) How to get a beach-ready body in 28-days (Intro)
2) How to get a beach-ready body in 28-days (Week 1)
3) How to get a beach-ready body in 28-days (Week 2), and
4) How to get a beach-ready body in 28-days (Week 3)

So over the last 4 weeks, you’ve discovered that:

I don’t know how to swim
I’m aquaphobic (and now you know why. Lol)
I’m not a big fan of the sun, sand and sea.
I’ve never been disciplined enough to stay on a diet program. Ever
The fundamentals of owning a beach-ready body in 28-days lies in the simple THEF formula
Consistency is the best policy for this lil’ mission of ours ;-)
Super-cikgu made all the difference with #2 above.

You probably also know now, that I’m currently enjoying the luxury of having a “plus one day” within the GMT-10 time zone (18 hours behind Malaysia, 23 hours behind Auckland); at the very birthplace of President Barack Obama. *grin*

Named “The Sandwich Islands” in 1778 by James Cook, Hawaii is the only state in US that is composed entirely of islands. Right now, I’m writing this blog post from the capital of Hawaii – Honolulu. *big-grin*

I’ll share more about this trip to Hawaii in my next blog post, but for now and in conclusion to my 4-week series on “How to get a beach-ready body in 28-days”, I thought I’d share my journey of overcoming item #2 above – my very apparent phobia of water (I know it’s really silly, but even big bathtubs and shallow pools scare me).

Nevertheless, before we get into all that, here’s an update on my progress with the 4-week program:

In terms of measurements, I managed to cut off 2.5cm of my waist, 0.8cm off my arms and 1.8cm off my thighs; need I mention that I feel firmer, not to mention more toned now? Hehe. I know it may not sound like much but it’s between a 3% to 4% difference within the month with:

No crash dieting, and
No crazy exercise routines (well, at least nothing I can't maintain for the next 1 year at least)

In fact, the 15 to 25-minute workout that I commit to isn’t even dependent on any exercise equipment, which is perfect amidst the travelling; so I must say that I’m quite pleased with the progress. Happy-happy Panda~ *pat-on-the-back*

Of course I have Super-cikgu as well as my ever-so-supportive #babybaby and encouraging family to thank. #blessed.

In keeping up with the current momentum, I’m even thinking of continuing my swimming lessons with Super-cikgu when I get back to Malaysia. For one, it’s great exercise; but above all, I am determined to get over my phobia of water. Completely.

Sure, I had 3 lessons last month before leaving Kuala Lumpur, but that's definitely not enough to help me overcome my fears. Nevertheless, despite the lack of time for more swimming lessons in KL, this maiden trip to Hawaii has given me an opportunity to embrace my fear of the water by:

Swimming in the sea (I have never dared to do this by choice. Ever.)
Swimming in a 30-feet deep pond to get under the very chilly Waimea Falls (I could never imagine myself doing something as crazy as this. Lol)

If you asked me, I’d probably describe the Hawaiian sea as beautiful and ummm… very blue. That, to me, also means that it’s very deep. Most people would add the word “inviting” to that list of adjectives, but for an aquaphobic like me, it just stops at those first two.

So in my first attempt to overcome my fear of water, I took the plunge with my very supportive family this trip…

1) The sea

Although I’m not a big fan of the sun, sand and sea (as mentioned in item #3 above), I am more than happy to opt for that as opposed to actually stepping IN to the water, let alone submerging my entire body in the sea (at my own will, mind you). This trip, I did all 3. Yeah. As I stepped onto the sand, my heart was beating so fast; and when I entered the salty sea-water water, I almost died. Lol

Thankfully because the water was so clear, I could see the bottom of the sandy sea. So, that was comforting, and it definitely made all the difference.

However, as much as I tried to keep my mouth closed throughout the whole process, I did somehow manage to catch some sea water on my tongue and without thinking, I accidentally said something REALLY stupid out loud,

“It’s so salty”

only to realize that I wasn't alone. OMG. So embarrassing. Lol. My brain must’ve shutdown the minute I stepped into the water. *laugh*

Anyway, to cut the long story short, I basically survived the sea. So the next challenge was...

2) The waterfall

To be honest, I never considered going in. I thought – ok, just dip my feet in, take some pictures and enjoy the view – how bad could it be right? Well, to begin with, the water was really chilly, so THAT didn’t help.

Secondly, the water in the pond looked really dark. I mean how would you know what’s in that pond to start off with????!!! There could be some really creepy, slimy, scaly creatures lurking beneath those dark waters. Or maybe some pretty nasty fishes with sharp teeth too. Gosh, I didn't even want to think about it. So freaky!!!!

Seriously.

However, for some strange reason, when I was asked for the second time if I wanted to go in, I said okay; and the rest is history. Looking back, I reckon I may have just mentally blacked-out in pure shock at that time.

I must say that the walk towards to the border of the pond was one of the most nerve-wrecking moments of my life. The lifeguard on duty offered me a life jacket and kickboard, so that really helped; but if I’m at all honest, with every step into the cold chilly waters of the pond, I wanted to just turn back and say

“maybe not this time”.

My heart was pounding so fast and every part of me just wanted to retreat to safety soooo badly. PLUS, the fact that I had no clue where the 30 feet drop was, didn't help one bit(that suspense almost killed me before the water did lol~). I was shivering (can’t decide whether it was because it was so cold or because I was just plain scared) and as it got to waist deep, I told my chicken self

“DON’T THINK, JUST SWIM TOWARDS THE WATERFALL AND SWIM BACK ASAP. GO!”

So that’s what happened. I think for the next 3 minutes or so, my brain must’ve just blacked out. Before I knew it, I was back at waist-level-deep waters and slowly made my way back to the comfort of my towel. I did it.

I don’t think I’ll ever do it again, but I grateful that I can eventually conclude this trip to Hawaii with no regrets.

I can’t say that I’m not aquaphobic anymore, but I’m glad I took the first step; and I’ll keep trying until I overcome it, so God help me. Lol

Source: http://www.hannah.today/healthandfitness/

How to get a beach-ready body in 28-days (Week 3)

This blog post is a follow up from:
1) How to get a beach-ready body in 28-days (Intro)
2) How to get a beach-ready body in 28-days (Week 1), and
3) How to get a beach-ready body in 28-days (Week 2)

When most people think of swimming they think of this.

Or this...

...and this.

Unfortunately, when I think of swimming, I think of this.

OMG, and this!

So basically, I blame my water phobia on this.

If you read my last blog post, you’ll know that I took a big step to overcome my water phobia last week – I had my first swimming lesson.

My swimming teacher is a very interesting lady. She comes from China (yes China CHINA, so no nonsense) and she used to train the national swimming team in her country. Guess what? Her son is a national swimmer for China and was on TV just the other day for the World Championships.

Did you expect anything less?

For ease of reference, let’s call my swimming teacher Super-Cikgu.

So having such a super “keng” [Cantonese equivalent to the Malay expression “terror”] teacher kindda made me a little nervous. Just a little.

Ok I lied.

Don’t laugh, but I actually had a nightmare about swimming last week, so you can imagine how stressed I was about my first lesson. No joke.

Anyway, since I’m still alive writing this blog post now, you’ll know that I survived that lesson. Lol

Within that first half of my first lesson, I had learnt the proper way of swimming breaststroke.

Okay, I have to clarify here, that “learnt” doesn’t mean I “can properly execute” the style. Let's just say that I tried my very best. Lol

So the first half of the lesson was stressful, but I survived (although I felt like vomiting for some reason and tried so hard to hold it all in. Maybe I drank too much pool water. *laugh*).

The second half of the lesson was when it got interesting. Super-Cikgu asked me to try freestyle (oh did I tell you it was a very efficient and productive first lesson? Lol~ Hey, I had to pay RM180 for that 1-hour lesson, so I was determined to make the most of it. Come on guys, do you blame me? #kiasu).

Okay, back to learning freestyle. Once I managed to get the hang of breaststroke (it was far from perfect but at least I figured out how to float and inch my way about in the water looking like a distressed frog), Super-Cikgu said..

“Ok, now I want you to try freestyle.”

Me: Errr…freestyle?

Super-Cikgu: Yes, freestyle. Do you know how to do freestyle?

[In my head, I was like… “If I knew how to swim freestyle do you think I’d be in this pool with you?!”…but of course I just said…]

Me: Errr…I’ve seen it once or twice on TV…

Super-Cikgu: Good. Now you try.

Me: Oh.

[Mampus. What do I do now?!!!!! ]

Anyway, to cut the long story short, what happened in the next few seconds after was…shall I say, a rather embarrassing ordeal. Thank God there wasn’t anyone else in the pool with us.

All I could think of was:

Just kick my legs to stay afloat no matter what
Swing my hands like a windmill, but alternating between left and right hand (honestly, I was just trying to recall what I saw on TV a LONGGGGG time ago)
At some point, I’m gonna need to put my head out of the water to catch my breath

So that’s why I did. Or at least attempted to do. Lol

Not very successful, and I leave the rest to your imagination.

If you’ve seen a cat being forced into the water, you’ll be able to imagine what the commotion in the pool was like that glorious morning. Yep.

I can imagine Super-Cikgu shaking her head amidst all the water splashing in her face thinking… “What did I get myself into?” Lol

So yeah. My first lesson was… interesting. I suppose since Super-Cikgu agreed to meet me for the next lesson, it wasn’t THAT bad. Or was it? Lol

Anyway, I will have to be doing a lot of practising over the next few days which brings me to Week 3 of our lil’ beach-body program. Hehe.

How was your last week on the program?

Moving into Week 3, time for us to pick up a sports activity that we can commit to, during our cardio off-days. As you would’ve already guessed, I chose swimming, and here are some of the reason’s why:

Great way to tone muscles (and apparently, swimming is now recognised as one of the biggest calorie burners around)
Works the entire body
Low impact
Burns calories (this website says that swimming burns anywhere from 500-650 per hour depending on how efficiently you swim, and apparently you burn more flopping around than swimming cleanly, so good for moi! Mwhahahaha~)

So this week, just keep up the good work with Week 2’s toning exercises + commit to your new sports activity (cycling, running, playing badminton, etc).

And just to update you, my progress for the week (with normal eating and no crash dieting)

Happy, happy! Not so much on the weight drop, but because I feel a little less flabby all-round. Hehe. 1 more week to go, and out comes the bikini so let’s get to work ladies! Have a fantabulous one this week. Mwah!!!

Source: http://www.hannah.today/healthandfitness/

How to get a beach-ready body in 28-days (Week 2)

This blog post is a follow up from:
1) "How to get a beach-ready body in 28-days (Intro)", and
2) How to get a beach-ready body in 28-days (Week 1)

So how did Week 1 go for you? *big-grin*

I have to admit, not the best week for me, but I managed to lose 1.1% of body fat and gain 0.2kg on lean mass. Yay! And I have proof!!! Mwahaha~

Okay, I know what you’re thinking. That’s not much of a difference, right? But hey, it’s only been 1 week on the program, give me some credit la. I keep telling myself – consistency, consistency; focus on consistency.

Oh and guess what?!

If you remember, in my first post of this series – How to get a beach-ready body in 28-days (Intro) – I mentioned a few things that you probably didn’t know about me…

Point #1 in that post – I don’t know how to swim.

Well, I decided to take Adib’s advice and take up swimming lessons... and I start this week! :-D

Not sure how this will go (my phobia of water is still very apparent), but it will be worth the try. Please pray for me ya! Haha.

So back to our to-do list for a beach-ready body (tick if you've done accordingly this week) – THEF:

1) Tracking

Keep track of weight/inches, food and water intake (if you’re tracking your sleep too that’s great!)
Keep bikini in sight to stay motivated

2)Habit

1 litre of water in the morning, before breakfast
Another 1 to 2 litres of water during the rest of the day (depending on how much you need. Learn how to calculate here)
No skipping breakfast
Sufficient sleep
Consistent morning routine

3) Exercise

11-minute cardio (see cardio program here) followed by…
Top-to-toe stretching and..
Toning exercise 10 reps each, with a 30-second rest interval between each exercise

4) Food

Balanced diet, eat more protein and no skipping meals (our body burns more calories digesting proteins than it does digesting carbohydrates, so technically, we’ll be burning fat while eating proteins)
Daily supplement (learn how to choose one that’s right for you here)
Weight loss snacks

This week, we are going to turn it up a notch:

1) Beef up our cardio from 11 minutes to 14 minutes.

Oh I soooo feel like eating a piece of steak now. Focus, Panda, focus. Okay, back to beefing up our cardio. We’re going to add on an additional 3 minutes of the following to our existing plan (cardio plan here):

2 minutes – Exertion/Intensity level 5
1 minute – Recovery/Intensity level 1

Don’t undermine this additional 3 minutes. If you’ve been doing last week’s suggested cardio workout, you’ll know it’s not as easy as it looks.

2) Keep doing the same toning exercises; except that we’re going to spend 15 minutes doing this every day this week (instead of alternate days).

I’d suggest doing it in the mornings before you hop into the shower – get it out of the way, at the start of the day.

Simple? :-D

Consistency, consistency; focus on consistency.

Have fun working out this week ladies. Meantime, here’s a little motivation to keep you going.

How to get a beach-ready body in 28-days (Week 1)

This blog post is a follow up from "How to get a beach-ready body in 28-days (Intro)"

Okay, so we’ve done our shopping. Let’s recap on the list of things we have at hand:

1) A new bikini/swimsuit-of-sorts

2) Tape measure, weighing scale

3) 1-litre water bottle

4) Exercise mat

5) Your staple breakfast for this week: yoghurt, muesli/muesli bar, milk, eggs, fruits

Brilliant! Let’s move on.

I decided to break down our to-do list into 4 key things - THEF:

Tracking
Habits
Exercise
Foo

1) Tracking

Objective: Set goals and track our progress over the next 28-days to make sure we’re on target

What we’ll need: Measuring tape, weighing scale, our smartphones.

For me, the goal of this specific program is to get a beach-ready body in 28-days. Because I’m toning up and may gain some pounds in the process (since muscles weigh more than fat), I’m going to focus my progress tracking on measurements rather than weight. Keep track of your process by logging your food intake/exercise on a notepad or a mobile app on your smartphone. I choose to use my smartphone because I have it on me most of the time; but if you like, you can also opt to use the traditional pen and paper. ;-)

If you’re going on a weight-based goal, please do not weigh yourself everyday. This will drive you crazy. Trust me.

If you’re using your smartphone, you should be able to find some free mobile apps to assist your tracking process.

Take a “before” and “after” picture for our reference. At this point, we’ll be taking our “before” picture first. If it’s convenient for you, do it now.

Hang our new bikini/swimsuit-of-sorts at a place that we’ll see every day when we get up in the morning and before we head to bed. Trust me, it will make a difference. If at any point in the next 28 days we feel like giving up, we’ll wear it bikini and stand in front of the mirror for a renewed sense of motivation. Deal?

2) Habit

Objective: Create a new positive daily routine

What we’ll need: 1-litre water bottle, a strong commitment and total mental preparation to have the toilet as our new best friend.

Habits are routines of behavior that are repeated regularly and tend to occur subconsciously. [Wikipedia]
Some good habits I practice that could also potentially make all the difference for you in the next 28 days include:

a) Drinking 1 litre of water upon waking up in the morning (I do this after I have taken my liquid supplement).

This helps to cleanse our system and most importantly, our colon. It may be a bit difficult at the start, but your body will eventually get used to it. You don’t have to gulp down the entire 1 litre in one go. Drink a few sips, wait for a few minutes then take another few sips and keep going until you finish. If you’re going to implement this new habit, wait for at least 30-minutes before having your breakfast.

http://undergroundhealthreporter.com/wp/wp-content/uploads/2011/10/fb-uhr-infographics-morningwater.jpg

b) Making sure I finish another 1.5 to 2 litres of water by the end of the day (total = 3 litres/day)

If you’re not sure how much water you need, take your weight (in pounds), multiply by 2, and then divide that by 3.

For example:

If you weigh 100 pounds, then the amount of water you should be consuming (in ounces)

= (100 x 2)/3

= 66.67 ounces (~ 2 litres)

Add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake. [http://www.slenderkitchen.com/how-to-calculate-how-much-water-you-should-drink-a-day/#]

If you’re not the biggest fan of plain water (like myself), you can always add in your favourite liquid supplement. I infuse my water with 2 ounces of yummy liquid supplement (which tastes a bit like grape juice minus the sugar and preservatives) together with a shot of slow release natural energy booster for each 1 litre of water I drink. That way, finishing 3 litres of water each day seems less dreadful for me.

Also, since thirst is sometimes mistaken for hunger; if you feel hungry at any point in the day, drink a few mouthfuls of water and wait for 10 minutes before deciding to eat.

c) Getting least 8 hours of sleep a day – be in bed by 10pm – 11pm (depending on what time you need to be up in the morning).

It takes a whole lot of discipline, but did you know that sleep is a key component of weight loss? ;-) [http://www.fitday.com/fitness-articles/fitness/weight-loss/why-sleep-is-key-for-weight-loss.html#b]

d) Never skip breakfast.

Or any meals, for that matter. In fact, it does help to spread out your food intake into 5 to 6 times a day instead of 3 main meals. We’ll talk more about what to eat later in this post.

"People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure."

e) No alcohol, no cigarettes.

If your blood type so happens to be “A” for alcohol and you’re a smoker, this may be a bit of a challenge but I’ll leave it up to you. Remember, you’re too sexy for weakness. ;-)

Pick and chose the habits you want to implement in your life and make it part of your daily routine
If you already have a positive daily routine that is giving you the results you desire, stick to it. Otherwise, don’t worry. You can always create a new one now. ;-)
If you’re creating a new positive daily routine, think long term; so try not to be too ambitious with this. For example, my typical morning routine consists of the following (after which, I proceed with the rest of my day):

Take the next few minutes to decide on your new positive daily routine. :-)

3) Exercise

Objective: Strengthen our core (and get a sexy belly), tone up our arms, legs and… *clears-throat* bootie.

What we’ll need: Exercise mat (and some adrenalin pumping music if you like). An elliptical trainer will be a bonus.

a) CARDIO

Cardio-intensive exercises will help you burn calories, speed up your metabolism, and improve your cardiovascular health. [http://www.wikihow.com/Get-the-Perfect-Beach-Body]

If you’re already doing some form of cardio workout, stick to it and just work on increasing the intensity/duration. Otherwise, you can always start by doing 10 to 11 minutes a day (for the first week), and increasing it by 3 to 6 minutes each week.

I prefer to use the elliptical trainer since it has a lower impact on our joints and allows us to stride in reverse motion (which can help activate different muscle groups) for a varied workout. If you don’t have access to an elliptical trainer, don’t worry. You can always run on the spot – it’s fuss free and…free.

My cardio routine for this first week (11 minutes in total, alternate days) will consist of:

2 minutes – warm up/Intensity level 1
2 minutes – Exertion/Intensity level 2
1 minute – Recovery/Intensity level 1
2 minutes – Exertion/Intensity level 3
1 minute – Recovery/Intensity level 1
2 minutes – Exertion/Intensity level 4
1 minute – Recovery/Intensity level 1

This will not only burn us some calories, but also help strengthen our heart and lungs while at it. I’d recommend doing this 3-4 times this week (1 rest day in-between cardio days).

b) STRETCH

http://www.mayoclinic.com/health/stretching/SM00043

Stretching is probably one of the most important components of a workout.

“Aesthetically, well-stretched and limber muscles appear leaner than shortened, constantly contracted muscles.” [http://www.prevention.com/fitness/strength-training/stretching-101-moves-longer-leaner-body]

If you’re not sure how to stretch, you can check out this site for the basic stretches you should do immediately after your cardio.

http://www.mayoclinic.com/health/stretching/SM00043

Don't compromise on a good stretch. Otherwise, you’ll ache like nobody’s business the next day. Believe me, that won’t be much fun.

c) TONE

For this week, our homework is to do the following exercises – 10 reps each, with a 30-second rest interval between each exercise:

Planking: Hold position for 1 minute

Dance

During your cardio off-days, just put on your favourite upbeat music, close the doors and dance for a good 10 to 15 minutes like no one’s watching. If you’re not sweating and panting after that, that just means you haven’t danced enough. Hehe.

4) Food

Objective: Regulate our metabolic rate with a balanced diet, nutrition and spaced out eating times (5 to 6 times a day, if you can).

What we’ll need: Health supplement, a balanced and realistic diet plan for the next 28 days

Even with all the healthy eating options available, we are still missing 75% of our body’s nutritional requirements. [Modern Nutrition in Health and Disease, 11th Edition]

“When it comes to obtaining the micronutrients your body needs, your best possible source is food, especially fruits and vegetables. But circumstances may prevent you from eating optimally every day. The main reason I take nutritional supplements is for insurance against gaps in my diet.” –Dr. Andrew Weil

Find a natural liquid health supplement that is suitable for you. Why I specifically say “liquid” health supplement is because our body is like a sponge. If you were to put 2 sponges side by side, pour liquid on one and put a pill/capsule on the other, which would likely be absorbed faster and more efficiently?

Did you know - our body absorbs only 10% - 20% of the vitamins and minerals in a pill form, compared to 98% in a liquid format? [http://www.pdr.net]

That means, for every RM100 we spend on pills, we’re literally flushing about RM80 – RM90 down the toilet.

Anyway, if you’re looking for a good health supplement, here are some criteria that may be able to help you decide on which to choose:

http://www.30daychallenge.asia/Articles.asp?ID=250

If you’re peeing neon, that just means that your body is not absorbing the supplements you’re currently taking, so time to change.

Balanced diet – remember to start your day with a healthy hi-fibre breakfast. If you’re on a mission to shed some pounds, don’t skip any meals. In fact, skipping meals leads to a slowed metabolism and…jeng-jeng-jeng… weight gain. Yup.

When we skip a meal our body goes into “reserve” mode and stores up the food we eat.

Each meal should consist of lean proteins, whole grains, vegetables and healthy fats; but let’s face it – it’s impossible to have the words “healthy”, “affordable” and “convenient” in 1 typical Malaysian meal. So if you can afford to have a champion’s balanced meal, broken down into 6 makan times a day, then great. If you can’t don’t worry, you’re not going to hell for that. Just make sure you start your day right, with a healthy breakfast since that is something you can control.

I usually have yoghurt, fruits and cereal for breakfast; with the occasional soft boiled egg on my cardio workout days (protein is crucial for muscle recovery).

www.hamiam.com

For your in-between meals/snack a few suggestions would be to chew on nuts (roasted edamame, almonds, etc), turkey ham, cheese (limit to 1 portion), figs and beef jerky. Our body burns more calories digesting proteins than it does digesting carbohydrates, so technically, we’ll be burning fat while eating proteins. Now that, I like! Mwahaha~

Eat slowly. It takes your body about 20 minutes to signal to your brain that you are full. Don’t forget to chew your food properly while at it. :-p
In reference to item #1 above - TRACKING - keep track of what you’re eating and drinking.
Don’t go on a diet you can’t maintain for the rest of your life. Self-explanatory. Just avoid crash diets or taking meal replacement shakes for all 3 daily meals.

“This calorie-deprivation/binge eating weight-loss method encourages your body to hang on to more and more fat until your metabolism is critically damaged.” [http://healthscamsexposed.com/2013/07/stop-drinking-meal-replacement-shakes/]

http://theberry.com/2013/02/08/daily-motivation-25-photos-26/da-mo-24-17/

That’s it for week 1 of this 28-day challenge. I didn’t realize there was so much to cover in just this 1 post, but I hope I’ve shared enough to help get you started. Sorry for not being able to include every single detail in this 1 post. I included some reference links so that you can do your own further research (if necessary), but if you have any questions, feel free to post them in the “comments” section below.

Till next Monday (11 November), enjoy the first week of your challenge!! Big Panda hugs to a great start. Mwah!

Source: http://www.hannah.today/healthandfitness/

How to get a beach-ready body in 28-days (Intro)

Although I did spend a fair amount of my childhood days on an island and posses a huge fascination for yachts/big boats, here are few things you probably didn’t know about me:

1) I don’t know how to swim
2) I’m not a big fan of the sun, sand and sea.
3) I’ve never been disciplined enough to stay on a diet program. Ever

So what’s with this blog post, right? Lol

Where do I begin.

I’ll admit that the urgency of this 28-day challenge sparked from the sudden realization that I would need to be wearing a bikini/swimsuit-of-sorts at least ONCE during an upcoming trip (which so happens to be a beach-centered one). Lol

And if I have to be caught in a bikini/swimsuit-of-sorts, be it once or for the entire duration of the trip, I WANT to be able to look, at the very least, decent.

Okay, I have another confession to make. I put on at least 4 kilograms over the past few years, and have been on a, shall I say, “gym-holiday”, for the longest time. *sheepish-grin*

Yes, I used to be one of the most active people around doing at least 500 stomach crunches a day, working out at gym at least 3 times a week, running 100 metres at a 12.9-second personal best and the list goes on. But that was a loooooooong time ago. Long, long, looooong time ago. I don’t even want to think about it. So depressing. Lol

Sure, I’ve been on a crazy work schedule and the blues (not to mention bodily pace) of the big three-‘o’ (“3”-“0”) has taken its toll on me but that’s no excuse.

So back to the title of this blog post - How to get a beach-ready body in 28-days.

Before I go any further with this, here are a few disclaimers:

1) This is NOT a proven or certified program.

It is merely a self-tailored plan based on a few practices and habits that have worked for me over the past 1.5 decades.

2) The objective of this program is NOT to lose body weight.

In fact, I may gain a few pounds in the process of converting fat into muscle. Don’t be scared though, because the great thing about having muscles in our body is that it helps to burn more calories. The more muscles you have, the more calories you naturally burn each day. Keyword – naturally. Oooo, wouldn’t you like that?! :-D

Nevertheless, don’t get me wrong because we’re not on a mission to look like body-builders. In the next 28 days, my personal objective with this is to conclude the program looking my best, feeling my best and being healthy; at a pace that is sustainable of course.

3) Healing crisis

Depending on how much toxins you have in your body or how unhealthy you are, 1 out of 3 things may happen to you during the next 28 days:

1: You won’t feel too much of an adverse difference – if you fall into this category than good on you, you’re relatively healthy.

2: You’ll feel better, more alert, you'll have more energy and you may be able to experience better quality sleep – if this is you, then great, you’re also relatively healthy.

3: You feel as though you’ve just been hit by a truck, or shall I say in Malaysian terms, lorry. Lol – In this case, brilliant! You’re getting the most out of the program.

This is very common with most detox programs since your body will try to flush out all the toxins from your body. The more toxins you have in your body the more severe your healing crisis. You may feel worse and therefore conclude that a particular program is not working for you but these reactions are instead signs that it IS working; and that your body is going through the process of cleansing itself of impurities, toxins and imbalances. This healing crisis is more apparent in adults compared to children (for obvious reasons). You can Google “Herxheimer Reaction” to understand this better.

If you’re looking for an extreme diet or workout plan, you’ve come to the wrong place;

because if we’re going to do this, let’s do it right with results that last. We’re definitely blessed to have the wide resources of “the internet” at our disposal so this will be an interesting journey indeed. Hehe.

YES, you’ll feel like giving up at some point or other, but remember, you’re too sexy for weakness!

NO, you won’t transform into the body of Elle Macpherson, Heidi Klum, Brooklyn Decker or any other perfect-bodied babe in 28 days (seriously, what were you thinking?!); but you will at the very least, look and feel more confident with yourself.

YES, the positive side effect from this 28-day challenge may include better looking skin, but that’s not our main agenda. That's... shall I say, a bonus.

So ladies, are you ready?

Let’s get started.

Here’s the fun part.

For today, the exercise you'll need to be doing is a walk around the mall. Yup, it's time to go shopping and here’s your shopping list (trust me ladies, this is a good investment not to mention the perfect reason for some retail therapy :-D):

1) A new bikini/swimsuit-of-sorts

2) Tape measure, weighing scale (if you don’t already own one)

3) 1-litre water bottle (if you like your drink cold/warm, buy one accordingly)

4) Exercise mat

5) Your staple breakfast for this week: yoghurt, muesli/muesli bar, milk, eggs, fruits (choose your favourite)

Once you’ve done your shopping, come back to this blog for the next step forward. See you soon and happy shopping ladies! Mwah!

Source: http://www.hannah.today/healthandfitness/

A couple of things I learnt in search of the 6-pack. :-)

1) Every body is different, and there’s no one blanket solution for a flat tummy.

2) Shift your focus from weight loss, to lowering your body fat percentage.

3) You can’t just do crunches, that’s a lie.

Personal notes:

1) Sniff to supress

2) Stare at cool colors or bubblegum pink!

3) Buy a pedometer

4) Eat more protein

[Your weight (in lbs) x 0.36] x 2

5) Brush your teeth after every meal

What’s the verdict?

1) The “inside out” theory

2) Habits – water

3) Habits - sleep

4) Habits - stress management

5) Food

6) Skincare products

Baru kena accident ka?

Who can benefit from kefir:

1) First, you will need a live “starter” which is also called kefir “grains”.

2) Place the kefir grains into a glass jar and pour fresh milk into it; then cover with a cloth (it needs to breathe to reproduce)

3) Leave at room temperature (away from direct sun) for 24-48 hours to allow the fermentation to take place

4) After 24-48 hours, use a wooden spoon and give it a good mix; then use a plastic strainer to strain the contents of the glass jar.

5) Transfer the remaining grains from the strainer back into the glass jar and repeat process #2, #3, #4 and #5 for your next batch.

6) You can drink the strained kefir as it is (it’s a sour and a somewhat “smoked” version of plain yoghurt) or mix it with your favourite fruits/flavours.

This blog post is a follow up from:1) How to get a beach-ready body in 28-days (Intro) 2) How to get a beach-ready body in 28-days (Week 1)3) How to get a beach-ready body in 28-days (Week 2), and4) How to get a beach-ready body in 28-days (Week 3)

1) The sea

“It’s so salty”

2) The waterfall

“maybe not this time”.

“DON’T THINK, JUST SWIM TOWARDS THE WATERFALL AND SWIM BACK ASAP. GO!”

This blog post is a follow up from:1) How to get a beach-ready body in 28-days (Intro) 2) How to get a beach-ready body in 28-days (Week 1), and3) How to get a beach-ready body in 28-days (Week 2)

“Ok, now I want you to try freestyle.”

Me: Errr…freestyle?

Super-Cikgu: Yes, freestyle. Do you know how to do freestyle?

Me: Errr…I’ve seen it once or twice on TV…

Super-Cikgu: Good. Now you try.

Me: Oh.

How was your last week on the program?

This blog post is a follow up from:1) "How to get a beach-ready body in 28-days (Intro)", and 2) How to get a beach-ready body in 28-days (Week 1)

1) Tracking

2)Habit

3) Exercise

4) Food

1) Beef up our cardio from 11 minutes to 14 minutes.

2) Keep doing the same toning exercises; except that we’re going to spend 15 minutes doing this every day this week (instead of alternate days).

Consistency, consistency; focus on consistency.

This blog post is a follow up from "How to get a beach-ready body in 28-days (Intro)"

1) Tracking

2) Habit

a) Drinking 1 litre of water upon waking up in the morning (I do this after I have taken my liquid supplement).

b) Making sure I finish another 1.5 to 2 litres of water by the end of the day (total = 3 litres/day)

c) Getting least 8 hours of sleep a day – be in bed by 10pm – 11pm (depending on what time you need to be up in the morning).

d) Never skip breakfast.

e) No alcohol, no cigarettes.

3) Exercise

a) CARDIO

b) STRETCH

c) TONE

4) Food

1) This is NOT a proven or certified program.

2) The objective of this program is NOT to lose body weight.

3) Healing crisis

If you’re looking for an extreme diet or workout plan, you’ve come to the wrong place;

Here’s the fun part.

This blog post is a follow up from:
1) How to get a beach-ready body in 28-days (Intro)
2) How to get a beach-ready body in 28-days (Week 1)
3) How to get a beach-ready body in 28-days (Week 2), and
4) How to get a beach-ready body in 28-days (Week 3)

This blog post is a follow up from:
1) How to get a beach-ready body in 28-days (Intro)
2) How to get a beach-ready body in 28-days (Week 1), and
3) How to get a beach-ready body in 28-days (Week 2)

This blog post is a follow up from:
1) "How to get a beach-ready body in 28-days (Intro)", and
2) How to get a beach-ready body in 28-days (Week 1)