Many times we all forget to sit up straight, me included! We forget to realign our spine and to keep our shoulders pressed down away from our ears, to be honest this can be due to stress or just bad habits and yes people there are detrimental outcome to prolong bad posture, I've paid my dues with constant neck pain and tight chest that weighs me down, so today i want you all to find a mirror, and take a look at your shoulder how is it sitting down nicely. Notice if one is higher than the other, take note of if your shoulders are rounding forward, look at your head alignment and lastly see if your arms are swinging too far forwards from your body. 

Recognise and understand your body and deal with it, it took me years to understand my body and it also helps that I'm a personal trainer therefore the human anatomy isn't alien to me, but for you folk out there these tiny details that you notice can be fix! 

So if you want a better posture and stronger back here are some home exercises you can do, i can't help every one of you as much as i want too but i hope you get to learn something about your posture, or basically google (UPPER CROSS SYNDROME) read about it or stop using your phone so much and being a desk warrior with nagging pain, you can stop your own pain and not only look better but feel better overall!.

below are some exercises, i have no idea what they are called but i usually make up my own names and u can do it at home, no excuses everyone.

For exercise  number 1-4 perform 4 sets 10-15 repetition or more, for progressive exercises just do it on your knees. for exercise number 5, hold for 30 second each side or longer ensuring that middle back muscle is always engage, pretend there's a lemon right in the middle of your shoulder blades that you want to squeeze!


After which perform stretches number 1-4, holding it for 20 second-1minute for 2 sets, stretch until the point of discomfort but not sharp pain !


perform this exercises 3 x a week if you do not workout and trust me you will get a stronger back in no time! 

Don't worry ladies! your back won't look as muscular as mine! I've done pull ups for year and working on my back for ages but honestly i love my back! now its time to look after yours.

yes this is not healthy, but what did i say about living a little. I live a lot when it comes to food, the days i feel most depress is when i don't get to eat what i want to, then again its all about balancing out, i pay my debts by being active,if you know me well ,i  have a problem keeping still. 

Every weekend i always buy a bunch of muffin, even weekdays at times when i make my pit stop to that location. When i was in school i didn't get to eat what i wanted, I remember watching all the kids eat all this fancy cakes from their lunch box, i worked for my extra pocket money selling erasers or stickers, just so i could buy a lolly pop. When i was in secondary school i was so broke that there was days i ate a loaf of bread throughout the day, but that was the past and i promise myself to work smart and buy and purchase what i wanted and never have qualms about money ever. I appreciate every moment of life because of the hard times i had, and many of us had but the truth is there is people out there having much difficult time, therefore stop complaining and ranting and do something about it, no one is going to help you but yourself. 

I had no idea how muffin became so deep , but here's the locating for my favourite muffin!i promise you wouldn't be disappointed!

Chocolat' N spice
Click here for their outlets, on Saturdays they're close early and don't ask me to pick which is my favourite, i love muffins.
period.

Kettlebell helps strengthen the glutes and upper hamstrings, as well as the core muscles in the abs and lower back, no kettlebell no problem, fill your bag with whatever you can find around your house and use the handle to swing, for basic swinger, swing only until shoulder level, keep your mid section tight and make sure to squeeze your butt at the top of the swing, if you feel any pain in the lower back, drop the weight and get your form right!

warm up : 30 air squats 
5 rounds of 
20 kettlebell swing
10 kettlebell squat
20 kettlebell swing
10 kettlebell lunges
20 kettlebell swing
10 kb russian twist
20 kettbell swing

photo credit: derrick say and kin lee say

I've added a new tab bar for my other half. I am sure many of you have heard of him or seen a glimpse of his photos, which is not many to begin with because he doesn't like to be photograph, nonetheless he will be sharing with you guys articles that he reads which could help you open your mind to the fact that fitness is not about looking good. We all start a journey wanting to lose some pound or get a sick pack, but there is more to that at time and many reason why your knees hurt whenever you should or you get headaches after a heavy upper body day in the gym. 

For those who prefer a male trainer, Alex is probably one of the best trainer i know, he taught me so many aspect of training and life and I'm still learning till this very day, I'm not even being bias but he is extremely good at what he does. Feel free to drop him a comment for any question regarding fitness.

Photo credit :Derrick Say and Kin Lee Say

I think the strangest thing that exists, is how there are seven billion people on the planet and yet, so many people can spend their whole lives looking for somebody to love and never, ever find that. There are so many things that we can find in other people— friendship, learning processes, enrichment— so many things, nevertheless, the most elusive and fragile of all the things we can possibly find in another human being, is love. To be the one that someone loves and for that person to be the one that you love. Why is this difficult to find? My answer is that, because out of the seven billion, there really is only one. You don’t find something and make it work; you find the one and when you do, you work until it works. The problem is finding the one. Many, many people are born and die never finding that.” 
― C. JoyBell C.

I am still playing with my g16 every chance i get, i drag my macbook and camera everywhere i go these days and make use of every free time reading so give me awhile till i figure how to take better photos and feel free to drop me an email for tips! I'm always open to learning more , Limaran have been drilling me about aperture and shutter speed and all the jargons thats comes with a camera.

Today at 7am we had a photoshoot with Lee and Derrick who took my previous photos over at Crossfit Singapore whereby i look too flat in the photo due to bad conditioning and being to unwell and injured to train, this time i change thing up a little bit, i assume i looked slightly better but i cut out water the day before for 12 hour and carb loaded at night, never done carb loading before and was too afraid of looking to bloated an it also didnt help its the time of the month, but I'm still learning how to adjust my body to looking lean and just a little definition, i mean lets face it I'm never going to have a nice round shoulder, or 6 packs to begin with, I'm more concern with being able to lift my body weight and look great in a dress or two.

The weather was terrible but we still manage to do a little bit or running  or push ups and I'm sure the photos would turn out fine, both of them are really good and have shot many physique athlete in Singapore, I'm nothing close but i love working with them!

After a short workout with Limaran and Jason, i rushed of to work , i was counting down by the minute how long more do i have to my desserts!  Alex and i use to eat buffet every week at our favourite hotels but theres just something about buffet that makes me feel so sick so i gave up years ago on buffet, but today we decided to give Ku Shin Bo a try since i was craving for Japanese and i feel like having everything! 

The array of food was never ending, i probably ate for the entire population in Africa, the sashimi was fresh and also it wasn't packed, i can't stand packed places that another reason why i stop going for buffet. My favourite have got to be those crab legs, they were soft and juicy and so sweet. I love japanese rice, and guess what you know fish roe, the orange colour tiny thingy on the sushi, its high in protein! 100 gram contains only 8gram of fats, 2 grams of protein and 29 gram of protein! 


There is also a grill outdoor selection but I'm not much of a fan for grill food, the desserts was alright, I've had better japanese dessert and they had to much chocolate but if you know me i ate all the red bean i  could find , even poured some in my ice cream. 


There was a hot pot section, cooked food section, cold food section, deep fried section even kimichi, i thought it belong to the Korean.hmm I Could eat Japanese and Thai food everyday. Right below you can find a discount brochure! Bring your girlfriend on Monday and pay half for her share!


Sleep time!xoxo

Recently Limaran and i are crazy  over Lorna Jane, its an Australian Fitness brand, every one of their clothing have tiny little heart shape stay on sticker and mini details accessories on each top and bottom and they are so comfortable, don't get me wrong i still love my Nikes but these babies are so chic.
Cant wait to get my hands on these items below!
visit Lorna Jane website.
New workout clothes always makes me happy.. 

The stages was set clear and lights were dimmed, An upbeat chant took over the stage, i couldn't describe the type of genre very well , it similar to a loud, mystical thud combination that felt very close to the ancient tribal song and the first model sashayed through the stage with layers of exquisite material, and each and every piece of his collection stood out on its own with shoes that were to die for, yes i m a in my sneakers day in and out but i love my heels, it just make you want to stand up taller and take gentle strides as you walk, the heels were to die for if i could afford them of course.

There was a common colour throughout his entire collection, nonetheless all were daintily assemble and every design had details that i wondered what influenced him when he was designing each piece, i am sure every piece have a story to tell. 

If only he was my facilitator for my extra  subject that i had to take that was not related to sport back in the day, i had a thing for fashion and design back then but my facilitator ruined it for me, she didn't understand all my pieces i assemble together,  imagine if i had Prabal i probably would be a designer by now or sightly more fashionable besides donning 3 inch shorts and top tights that makes my lats spread, which isn't fun trying to remove a bodycon dress or any thing fitted for that matter, When i was a little girl i wanted to be a model! or a hand model, my hands are so dry and ruined, they feel like sandpaper ill just stick what i was made to do for now and just enjoy the fashion scene.

So i was invited by Limaran as a guest since she won tickets from Singapore Airline, no idea how she did it, I'm happy i had to experience a fashion show first hand and rubbing shoulder with Singapore finest socialites, literally because it was so packed! I'm glad i had 2 beautiful people, Limaran and Jason, to spend the evening with whom i know and meet Nellie this really chic street style fashion blogger. 

Back on the red carpet..

What better way to watch the first opening show designed by someone born in Singapore. Yes! he finally decided to call New York his home but still a true blue Asian from Napalese parentage, only 35 year old and making headlines designing fashion wears for big names in America. I know he works out, he came running out on stage with a simple white tee that bare his tanned skin and define arms, i can tell half of the ladies were swooning over how charismatic he was after making his last turn to thank everyone.  : )

Enjoy the photos below, i stole some photos from the Audi Fashion Festival Facebook  because my camera did not do any justice of Prabal work of art! 

Some of the item found in the goody bag! i was digging every corner of the bag for a morsel of food or chocolate but found a cute Sally Hansen nail polish love the nude pink colour and ample of notebook to start sketching my latest fashion collection.. hehe

Also love the detail on my jumpsuit, the sequin gave me a reason to accessorise minimally and the cut was so comfortable, it makes looking classy a breeze. A jumpsuit should be a women staple, some basic ones that you can just throw yourself into during lazy days and some fancy one to attend anywhere special.

Well this is not exactly how i consume my water only a daily basic, it would take me forever and i rather lick it from a bowl, its quite hard actually, no idea how animals do it but i m sure they have some sticky substance on their tongue. Im so good at side tracking, argh. 

So try drinking 2-3 litres everyday, i get thirsty easily because of my job, air con and plainly just talking to much makes me thirsty, i never really enjoyed any other drink beside water, and juices, i can't stand of anything carbonated it makes me feel bloated and theres no way its good for you, call me boring but hey my body is my temple and beside red bean pancakes and good old chocolate i don't quite like having excess junk in my trunk, its a lot of discipline and sometimes i lose the battle with a donut but its really okay, always remember 80/20 rules. 

Focus on 80% whole food and 20% whatever you want , but also remaining active on a daily basic.


So here are some ideas on how to make water taste more palletable.

Green tea, peppermint tea, orange tea,flower tea, all kinda tea is available that you can easily purchase, just dunk it in your water, if you don't want they waste to be too strong you can just leave it in a bottle of cold water, it gives your water a different taste each time.

slice some fruits! lemon ,strawberries, kiwi, citrus fruits are the best because it give the water a little flavour . Also it comes with some benefit such as detoxification blah blah blah but thats just a plus point as long as my water taste yummy, I'm up for it.

This have got to be one of my favourite, flavoured ice cubes, just add some fruit in your ice tray and as the ice melt away you can even eat them! oh and they look so pretty, last week i tried putting some lime ice cubes in my sour plum juice, they tasted so refreshing.

It can't get any easier than this and theres just so many benefit of keeping yourself hydrated with water. 

HAPPY VESAK DAY!