I recalled netball training, my coach made us toss around 5 kg medicine balls countless numbers of repetition until your arms literally died, but hey it did get me stronger, it made the netball lighten and in crossfit! we would usually toss a 5kg or 10kg medicine ball up against a wall while dropping into a squat way too many time until you have no more gas.

 I am sure you would be able to find a medicine ball in any gym you visit, it comes in a variety of weight range depending on how atas(classy) your gym is,  here's a bunch of exercise you could do with a ball and not just use to sit on it like i do at times :) 


Feel free do 3 sets of this circuit anyway you fancy in 12-15 repetition, throw this in after your weight training or do it as your total body workout or just pick 3 that you like and keep doing it for 30 second intervals!


1) ball plank ( hold for 30 seconds)
2)ball stability lunge
3)ball push up
4)ball pike ups
5)ball power pike ups
6)basic ball lunge
7)ball sit ups

 I declare that I have terrible posture if I don’t remind myself about it, its been worst since high school, probably worst in primary school but of course I didn’t know any better, years of sports and muscle imbalance and I blame my ego to keep lifting heavy weights and forget about all the tiny muscles and deep stretches that i should invest my time in. 

While I’m having my Chai tea latte, have u tried it? Why does it taste so good and too sweet for my liking but I can deal with it,but 6 bucks for this drink? I could eat a meal but I need wi-fi, so good trade after all and watching people buy 2 fraps just because it’s buy 1 get 1 free, and they are literally drinking both!!! Im sure if no one else is drinking we can opt not to have it, but we all love free things don't we? so frap away folks.

So here's a gist of whats important in this amazing article i came across ( citation ) read it because sitting up straight is not just about looking good but maintaining a healthy spine.
--

Body language is closely related to posture—the way we move our bodies affects how others see us as well as our own moods and habits. In terms of scientific research, the two overlap quite a bit. This isn’t too surprising, but how our posture and body language affect our thoughts is.

For instance, a study at Ohio State University in 2003 found that our opinions can be subsconsciously influenced by our physical behavior. Here are two fascinating examples:

• When participants in the study nodded in agreements or shook their heads to signal disagreement, these actions affected their opinions without them realizing.
• The same study also showed that when participants hugged themselves, they were sometimes able to reduce their physical pain.

Here are three fascinating things that happened once our posture changes:

1. For example, when we sit up straight, we are more likely to remember positive memories or think of something positive in general, according to this experiment.
2. Another insight was that if we skip during breaks, we can significantly increase our energy levels. A slow, slumped walk on the other hand, can do the exact opposite and drain us of our energy. (source)
3. The study also found that those who were most affected by depression before the study found their energy drained more than others.

So Erik Peper is convinced (and I am, too) that we should keep a careful eye on our posture and body language--lest it bring us down without us realizing.


Posture also changes our hormones

Standing tall literally makes you more powerfulWhen we talk more broadly of body language, as opposed to good posture, we can actually see the affects it has on relationships right throughout the animal kingdom. In particular, body language is used to express power, through expansive postures (i.e. spreading out your limbs and opening up your body) and large body size (or the simple perception of large body size).

You might know about Amy Cuddy’s famous Ted Talk and her incredible insights on how posture changes our hormone levels. Well, some even more recent studies took this even further:

A study by researchers from Columbia and Harvard Universities showed that body language symbolizing power can actually affect our decision-making, subconsciously. The researchers measured the appetite for risk of participants in either expansive, powerful poses, or contricted poses (occupying minimal space, keeping limbs close to the body). Those in the powerful poses not only felt more powerful and in control, but were 45% more likely to take a risky bet.

Why there is no “one best” posture 
and how to improve yours?
So if you want to take advantage of these proven benefits to live a healthier and happier life, where should you start? We know that there is a large amount of different areas that can be painful when we have bad posture. Here’s just a short list of them:

Unfortunately there’s not a whole lot of research into how exactly to adopt good posture—a lot of what we know tends to come from being told to “sit up straight” as children. A study in 1999, however, found that sitting at an angle of 110-130 degrees is optimal for spine comfort, and another in 2007 showed that leaning back at 135 degrees is ideal for preventing back strain.

Believe it or not! 8 years ago my shoulder is so rounded i don't even know about it, when i have photo shoots, the photographers have to tell me not to slouch! its not pretty but hey habit takes time and I'm working on mine so should you.

Sometimes I question myself, do I really need that many workout clothes? They are my “uniform” but I always find more excuses to get more, I mean they do turn into mops of perspiration at the end of the day so why wear fancy clothes? but hand up to a girl that do not want to look good? I also know that sports wear are expensive therefore I've listed ways to burn your fats, not your pocket!

I know its very superficial to want to look pretty when you are after all just going to the gym to workout, but I’ve seen many girls around the gym feeling unconfident and adjusting their tops umpteen numbers of time and taking more energy to check what they are wearing in the wash room rather than actually working out, i am not judging just that i spend so much time at work, i analyse a lot of things, even how many people have used the same mat and wonder how much perspiration it had soaked up, I'm grossed out just thinking about it, also ladies i understand that it doesn’t make it any easier when there is another gender present unless you join an all female gym or workout at home. 

So why not make some effort buying sports wear that's not only comfortable but looks good too, instead of spending money on a new pair of jeans or a dress, when you buy workout clothes you not only want to look good in them but you are investing in your health, it will give you the reason to actually start working out more or even trigger you to want to workout because you have after all spent money and put in effort and buying that outfit in the first place, roll your eyes on me, i know all of us like looking good and smelling good, even some men, else why do they spend so much time pumping biceps. *wink *wink*

Have you gone shopping lately and noticed that you’re favourite store added a new addition to their range of clothes, the active wear section! How genius is that,  not only they are chic, it is affordable in compared to the big brands that’s been in the market. But I always tell myself ,that we should own at least a pair of good tights, below are some brands to consider if you do not want to burn your pocket. 

If you are going to start working out  2-3 times a week here's what you need just to ensure you have enough time to wash them,unless you have helpers or your mom's hobby is washing clothes then you better ensure than you have this in your closet.

1) a pair of tights low or short 
2)a pair of shorts (for outdoor activities)
3)2 top  ( 1 sleeve, 1 sleeveless or your preference) 
4)2 pair of sports bra or i actually fancy buying tops with bra inside. 

I dropped by H&M and pretty decent quality! it one of the range that carries men's wear too. 

I seen a lot of girls on instagram prancing in cotton on tights and damn it looks good, variety of fun colours and super loud design. 

I saw this online, a friend of mine told me they carry sport wear! and forever 21 activewear is pretty similar with Victoria Secret sport range, very chic and affordable.

Love the material of Gap Fit, the price not so much, the price is similar to a Nike of course i choose you Nike ( hehe) but hey check them out! 

When i played netball, this was hot! every girls who wanted to be hotter didn't want to wear school pants but fbt!! So  comfy, i use to live in them under my skirts in school  and i would roll them up and make it even shorter but they do make shorter version now! super cheap too !!

So there you go, check out all this new sportswear range thats slightly more affordable than bigger brands but if you do fancy Nikes or Adidas here is a couple of tips to save up a little since they do last forever!

1)Find out how to own a membership , mostly comes with discounted price also during birthday month you get to enjoy up to 20% discount.

2) Shop with another friend to enjoy discounts, i mean not everyone can afford a minimum spending of $150 dollars to receive a 20% discount, but if you do have a friend, the hole gets smaller.

3)Shop at the Factory Outlet! they are not the latest collection but way more cheaper. 

4)If your friends,parents or partner ask what you want for your birthday, say sport wear! if you want something ask!! instead of getting another watch or a new gadget. 

5) Shop online, yes sometimes you are able to save more when you shop online, gather your friends and order them together to cut cost. 

There you go! have a good weekend everyone! 

photo credit:KC Eng

I always challenge my body in every movement possible, be it climbing on the gates of my home when I've forgotten my card or basically moving in a way i barely move in, and this have made me notice certain tightness at different areas of the body, the human body never seem to get me thinking on how this has occurred, maybe i carry my bag more on one side, maybe i played netball for a very long time, maybe i got the wrong shoes i was 12, or maybe sitting is really that bad.

I still find this movements challenging without any weights being used, therefore stick to body weight and perform 10-12 repetition on each legs for 3sets, as for a static exercise hold for 2 minutes.

Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.(citation)

pretend that you are reaching out for a chair at the side of the room.

Whenever i begin training a new client i am always impressed to those that can get into this position and if they cannot sit down in this position comfortable, i would try to fix it until they reach deep down in a squat position, this is by far the most natural state of sitting, remember those days that you had to squat to take a poo?

If you find holding the position a challenge, place something heavy in front of you and slowly find your balance, but always make sure you're feet is pressed firmly on the ground.

Have you seen the latest movie, EDGE OF TOMORROW? I'm definitely not a fan of Tom Cruise but I watched it because of Emily Blunt! Damn! Her body looks so lethal that I feel bad munching on my popcorn but finished it anyways.

Recently Hollywood have been celebrating strength in women. Not just skinny bodies with a pretty face, but actual celebrities who put in hard work for their roles.
 So I spoke to her personal trainer. Okay, just kidding. Being a personal trainer, I know the amount of hard work she had to put in to achieve that body. And yes, it may take longer for most of us but make that journey count! I want to look badass like Rita Vratask, or maybe just half of her.


Before we dedicate time for some arm exercises that you can do at home with a water bottle or with weights at the gym, let's talk about 3 pointers that would help you increase your progress

1) Nutrition
Stick to unprocessed food, ensuring that you get protein in every meal, keep your meat lean,and ensure that you eat the whole plantation of green leafy vegetable, if you are hungry and need a snack  reach out for healthier option such as nuts or vegetable sticks, and also drink loads of water. 


2) Exercise 
Yes Emily Blunt trained 6days a week, 2 and the half hours a day but not all of us have that luxury, so dedicate 20 minute everyday - doing something challenging, throw in some stairs sprints and interval trainers at home and another 40 minutes being active and on the move, like take more toilet breaks , stand and walk around, do some stretches, do some squat at your desk or some table push up, just so you know, i am not responsible if you do get weird stares : ) 


3) Increase of activity 
Make every minute you have active, if you are not rushing, take the longer route, take the stairs, walk your dog, play sports with your friends or when you go shopping, try to increase your walking speed. 

Here's some exercises you can do for her svelte upper body.^^
3-4 sets 
10-15 reps
you can choose to finish 1 exercise first and move on to the other or challenge yourself to do exercise number 1-4 without much rest and repeat, 
exercise number 5 is basically to challenge you, do as many reps as you can with good form until failure.


for push up, there's 2 option, feel free to pick which ever works for you.

pick a weight that you can do 10 reps and the last 2-5 reps are tough but do-able or even start off with a pair of water bottles!

Two days ago i recalled i had a wedding to attend and i had to google to read on people's first experience of a Malay wedding. I even had to question my friends in regards to what i should do or wear upon attending to one, trust me i've had my underdressed and overdressed moments at wrong event, mostly over dressed, but now i am always prepared when i have to attend anything important.


ATTIRE

Dress well even if the location is below the void deck , it doesn't matter, dressing up is a form of respect for the people attending that event and for the bride and groom. Obviously if the wedding is in the hotel then don't be to slack, wear something formal, just like how you are attending a chinese wedding, therefore dress for the location.

Malay's are very extravagant, classy and yet modest, therefore try not to show to much skin, a simple dress that graces the knees or a maxi dress for ladies and for men jeans or pants and shirt would suffice for location below the void deck, just because a wedding is below the void deck is doesn't give you a reason to come in shorts and shirts and slippers, marriage is a grand occasion, wherever the location may be.


WHAT TO DO ?

Upon arrival don't just go find a seat, find the parent of groom and bride and congratulate them and introduce yourself after which then you find a seat.

oh oh eat! there is  no wrong of right ways to eat, you can either  attack the dessert, go for a second serving or eat the whole pot of nasi briyani, i don't think anyone would have much of an issue, but let me warn you, malay food is so tasty, especially all the lontong and rendang and if you never had them before and have a weak stomach, go easy on spicy and coconut laden dishes, but come on its malay cuisine!!

When then brides and groom arrive what to do ? nothing really ! eat some more or watch the performance that is being put up.



HOW MUCH TO GIVE?

So how much to give? give according to the location also and how close  you are to the brides and groom, please don't give 20 bucks if your invited to a 5 star hotel for a Malay Wedding because thats the norm if they celebrate it below the void deck, i am sure you are smart enough to do your math and how to cover cost like that! 

i really had fun even though i was covered in sweat i had amazing company and witness 2 beautiful people in matrimony.

As you know it I'm a self proclaim Nike girl, a broke one too after every shopping spree, i remember my brother bought me my first pair of nikes when i was 12 and I've never looked back, i wish i took photos of every one of them that served me well, and they did! i wear my sneakers everywhere to class to netball training, sprinting to the gym, i even wore some till i could feel the floor, my 4.0 depreciated to a 1.0 and i still didn't want to throw it away because finding the right pair of shoe is not easy, every single time i had to throw it away because I've fully utilised it, my heart cringe just a little knowing that i spend so much life experience with them. sad but true, no one would understand unless you live in your sneakers!

So a little enlightenment for today is knowing which model to pick for your Nikes, my favourite range is of course the Nike Free not only because they are so light, but i like being grounded to the ground especially when i do my exercise. A good pair of shoes could make you or break you while lifting weights, for those who take weight lifting more seriously I've suggest that you opt for weight lifting shoes but darling they are not the prettiest mind you but hey for me Nike Free works like magic, it doesn't have too much of a cushioning that you feel like your on the balls of your foot a lot, i love the 3.0 and 4.0 range, it would be different for everyone, this is not a paid article, i just love sharing what have worked for me.

taken from Nike.com

NIKE FREE BENEFITS
Allowed freedom, your toes will flex and grip, setting off a natural chain that exercises muscles normally neglected in traditional footwear.

Exercising these muscles allows athletes to achieve small performance benefits, adding millimeters to a vertical leap or shaving milliseconds off a race time while strengthening key stabilizer muscles that help prevent injury.

The outsoles of Nike Free shoes feature siping (deep slices) and reverse flex grooves to encourage flexion and extension in both directions. With a lightweight, seamless upper atop the flexible outsole, Nike Free shoes merge the natural, healthy motion of a bare foot with the protection of traditional footwear.


DIFFERENCES BETWEEN NIKE FREE 3.0, 4.0 AND 5.0
In the Nike Free continuum, the lower the number in a shoe’s name, the closer it is to barefoot running. On the continuum, 10.0 represents conventional footwear while zero represents the bare foot.

top photo credit: Kc ENG

When i had to visit the chiropractor for postural reason, he insisted i spend 20 min a day rowing, (say what!!) trust me it bore me to death for the first couple of times, no upbeat music could save me to the long rowing cycle i had to do.  I recalled my days in Crossfit Singapore we would row for calories or time after which i would jump into a double under or burpees and my legs was just in agony, who would have thought that rowing required more works from the legs and the arms are basically follow through. I still hate rowing trust me but i get all my clients to do it and ensure they perform in the most efficient manner, because at the end of the day rowing is an exercise like every other exercise that the drive comes from the legs and the arms are just there to finish the movement, days when i feel lazy and standing upright is such i put my ass on the rowing machine and row for 5 min ensuring that every row I'm sitted tall and my back is engage! before giving it a try do read the 17 tips below taken from one of my favourite website. www.breakingmuscle.com

row away folks

The 17 Commandments of Rowing

1. Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not so much that you wear out your hands, have achy forearms, and tear up your palms.

2. Drive with your legs – Rowing is mostly about your legs. Despite your natural instincts, your legs are far stronger than your arms and should be doing the vast majority of the work. Your quads and booty should be toasted after a hard rowing workout.

3. Imagine you’re doing a clean – If you don’t know how to perform this lift properly, don’t imagine this. Imagining doing a clean won’t help in that case.

4. Legs, hips, arms, arms, hips, legs – This is the sequence of rowing. If you reorganize this list, it doesn’t work.

5. Drive straight back – If you feel yourself lift off the seat, or tragically, you pop off the seat and land on the rail, it is because you are pushing UP instead of back. Push straight back.

6. Don’t let your butt go solo – Don’t shoot your butt back first. Keep your core engaged throughout the stroke; the angle of your back should not change as you drive with your legs. Said another way, the handle should travel in sync with your seat for the initial leg drive portion of the stroke.



7. Don’t pull with your arms – Keep your elbows straight as you drive your legs. It’s about your legs, not your arms. As soon as your arms bend, you’ve lost the ability to translate power from your legs.

8. Keep your elbows relaxed – Don’t lift up your elbows at your sides. Don’t artificially tuck them in, either. Keep them relaxed at a natural angle and don’t make chicken wings.

9. Don’t shrug your shoulders up – Don’t pull your shoulders UP into your ears as you drive back in the stroke. Instead, imagine you are pulling your shoulder blades together behind you.

10. Pull the handle to the bottom of your ribs – For the ladies, you want to pull the handle to the bottom of your sports bra. For the men, pretend you’re wearing a sports bra.

11. Sit up tall at all times – Hinge at the hips and keep good posture, like a good morning or a deadlift. Lift your chest up. Don’t let your lower back or shoulders collapse. Be relaxed, but with good posture.

12. Imagine your upper body like a pendulum – Okay, maybe an upside down pendulum. More like a needle ticking back and forth between 11:00 and 1:00 on a clock face. At the “catch” or beginning of the stroke, right before you drive back, you should be leaned forward at the 1:00 position. At the “finish” or far end of the stroke, when your legs are fully extended, you should lean back to the 11:00 position.

13. Feel the connection through your feet – The whole way through the drive you should feel a solid connection between the balls of your feet and the footplates.

14. Don’t re-bend your knees too soon – As you start to return forward in your stroke, your knees need to remain straight until the handle is above your mid-shin. Hinge at the hips, sit up tall, and wait (just like with a deadlift) until the bar has passed your knees to re-bend them.



15. Don’t slam the seat into your heels – As you continue to move forward and return to the start of the stroke, you should stop when your shins are perpendicular to the ground and your heels are curled up off the footplates, but your seat should never run into your feet.

16. Breathe properly – Exhale as you drive back; inhale as you recover forward.

17. Focus on consistent steady movement– You are the master of the numbers on the computer screen, not the victim of them. Steady consistent movement will be more efficient. Remember you are on the “water” – smooth movement is rewarded. Smooth movement is fast and efficient. Jerky movements make waves and flip boats.

The truth is, when you increase your proficiency and technique at rowing; when you pump up the music, close your eyes, and drive off hard, imagining your boat lifting up out of the water, and that the air from the fan is the ocean breeze; when you imagine yourself in sync with a boatful of unstoppable forces, and you are the master of the moment…well, when that happens, rowing is pretty awesome. Hopefully these tips help YOU find that moment.


photo credit: derrick say and kin lee say.