Health & Fitness Talk - 5 quick tips to lose belly fats

Okay, so I've been getting too many emails enquiring about how to lose belly/tummy fats. I used to dislike answering this question, even for my clients, because I personally do not believe in spot reduction. But, I'm gonna summarize and share 5 quick tips to expedite your 'getting abs' goals a little!  So here goes!
1. Increase your Protein intake
I have to admit, I get really annoyed when people (especially female) start asking me questions like, "Wah, I don't dare to eat too much protein for fear that I will grow muscles too big!" Because, protein is the most important macronutrient when it comes to losing weight! Protein also aids in building and repairing tissues, and is an important building block of bones, muscles, cartilage, skin, and blood.

In the first place, females will not be able to bulk up like a man because of the meagre amount of testosterones in our bodies. 

Secondly, our bodies (male and female alike) are not able to absorb the full amount of protein in every high protein food that we consume. Moreover, studies have shown that the amount and quality of protein consumed was inversely related to fat in the belly and that people who eat more and better quality protein actually have less belly fats.  So what are some examples of the high protein foods?

Eggs (unprocessed)

Prawns and fish

Salmon

Chicken Breast

Tofu (for vegetarians)

Of course, there is protein in other meat, poultry and seafood, nuts and seeds and vegetables like asparagus, spinach, broccoli, etc. Go ahead and do a quick google and I'm sure you will be able to find some of your favorites that you can eat enjoyably! :D
2. Avoid Processed food, go WHOLE

This, is something I highly emphasises especially on my clients.

If you cannot see the read deal, avoid it!

If you cannot even see the fibre of chicken, or fish or vegetables of any sort, chances are, the food has been processed (unless you homemake the food from scratch). OR, if you cannot figure out how the food is made, avoid it! Healthy food should be simply made and prepared. I’m not asking you to cut them out totally (because there are some that we cannot even avoid), but just reducing your intake on these foods. :D

Here are some examples of processed foods:

Donuts, chocolates, waffles, sweets, carbonated drinks, sweetened drinks, pizza, puffs, etc.

Processed carbs

If you are willing to take up the challenge (and have the budget to do so), go whole grains as much as you can. Well, eating healthy unfortunately, seems to be really high maintenance in Singapore because healthy food are generally more expensive. However, do not fret, Singapore is swiftly and steadily catching up to the trends of US and Australia and very soon and hopefully, we will be able to have more access to healthy food at more affordable prices! *fingers crossed so do not lose hope!
3. Go easy on the Sugar

I had a personal experience while I was preparing for the Yahoo! shoot with Cheryl Tay. I had less than a week to prep and I cut down sugar totally, not even sweet fruits like banana, papaya, watermelon, etc. I could see a huge difference in the belly area and I loved it! However, even for me, sugar is a must in my daily diet, I quickly went back to having sugar right after the shoot! :P But what I made a point doing, is that I cut down my sugar intake drastically, especially to just as early in the day as possible.
If you need to eat something sinful, do it as early in the day as possible!
I love to advise my clients this way because I'm human too, and I love to eat what I love too! :D When you do that, you usually have the next half of the day to burn it, even if it means just walking around and not working out. But, if you can, start getting used to making little changes to your daily life by ordering your drinks with less sugar, cutting down on sweetened drinks, especially carbonated ones (makes your belly bloat) and slowly cut these sweetened drinks out from your life completely. Go for green tea and drink ALOT of distilled/filtered water (less sodium). Its not that difficult, actually. All you need is the right mindset!
4. HIIT often
High-Intensity Interval Training (HIIT) is a form of training, alternating periods of short, intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular (cardio) training and if done correctly, can achieve improved athletic capacity and condition (for athletes), improved glucose metabolism and improved fat burning. Then I have clients who are looking to build mass (even females) and they are afraid to lose muscle mass and look skinny when I make them do short HIIT. Well, cardio exercises/training done at a higher intensity for a shorter period of time will not only help you maintain your muscle, but may actually help you build muscle mass (building up on the fast-twitch muscle fibers). Studies have also shown that when HIIT is done correctly, your body gets into an 'afterburn' effect which is known as Excess Post-exercise Oxygen Consumption (EPOC), which simply put, is a process where your body burns more fats to fuel the restorative process (of hormone balances, phosphagen stores, carry out cellular repair and oxidize built-up lactic acid) even up to 38 hours after you finished the HIIT. 
This form of training doesn't have to be long, but to be done correctly, they have to be really INTENSE.

5. Tighten your Core
It is already a good news that you are starting to workout and doing HIIT but to maximize your workouts and trainings, I always emphasize and nag non-stop about tightening your core when I train my clients and of course, this in-built nagging is constantly in my mind during my own workouts and in my daily standing, walking and sitting down too.
This would mean, tightening your core when you are standing still, walking and sitting down (which will naturally also keep your back straightened and chest upright). 
Try it! And when it comes to working out, yoga-ing, running, jumping, dancing (whatever form of exercise you do), also try to tighten your core to make your workouts more effective! I actually found this instructions on livestrong.com and I thought it could serve as a simple guide if you do not know how to tighten your core (while working out and not). (Credits: http://www.livestrong.com/article/424203-how-to-contract-your-abs-when-exercising/)
Step 1:  Locate your transverse abdominis -- a deep abdominal muscle that helps keep the abdomen flat -- by placing your hands on your hip bones at the front of your pelvis. Once you've located the bony portion, move your fingers in toward the center one inch and down toward the pubic bone one inch. 
Step 2:  Inhale deeply, getting your diaphragm at the bottom of your belly into the action. 
Step 3:  Exhale and pull in the muscles under your fingers, thereby tightening that transverse abdominis. If it helps, visualize drawing your navel in toward your spine. When you're contracting the muscle it should feel tight and not bulge out. 
Step 4:  Practice a few deep inhalations and exhalations while keeping your hands in that same position, so you'll get used to the feeling of tightening in that transverse abdominis. When that muscle is tight, all other muscles of the abdomen should be contracted as well, since the core muscles all contract together as one unit. 
Step 5:  Begin your workout warm-up, practicing deep breathing techniques throughout, so you'll get used to breathing deeply from the diaphragm as you work out. 
Step 6:  Return your thoughts to your abdominal muscles any time you think of it. Straighten your spine, pull your shoulders back and down, and pull the abdomen in to about 30 percent of maximum tightness, aiming to maintain that tightness throughout the workout; you don't need them to be fully contracted. Place your hands back on the transverse abdominis if you're not sure whether you're contracting enough. If you use a smartphone during your workout, you might try setting an alert every two to five minutes, reminding you to contract your abdominals.
SO, I hope you can learn something new from my sharing and feel free to contact me if you need help to kickstart your fitness journey or achieve your fitness goals! :D
Always remember though,

Fitness Talk - Personal Training at Orchid (SGPT) Gym

As promised, I'm back with photos of the gym that I'm based at! The gym is cosy and exclusive to only personal training and our clients. Apart from the usual personal training sessions, clients are also invited to utilise the gym at your own time, outside of the scheduled personal training sessions. I love to train here myself, because I have the luxury of space and equipments. Enjoy as I bring you through to the different parts of the gym!

View from the entrance. There are more than 4 benches for you to choose from!

First smith machine, nearest to the entrance.

Plenty of mirrors for you to check your form out and well, selfies. :P

Boxing gloves for some action on fun training days.

2nd smith machine, which couples as a rack too.

Hanging knee/leg raises.

Multi-purpose machine which you can use for plenty of exercises (I will share bit by bit along the way).

Array of dumbbells for your use. 

Oh there is also a leg press machine and one of the benches can be used as a leg extension and leg curl for some isolated movements on your legs!

General locker area for your water bottles and miscellaneous.

Simple shower facilities, for clients who rush back to work after a lunchtime workout.

Changing room and exclusive shoe rack for our clients who leave their shoes there for convenience.

Selfietime!

I will slowly introduce some of the workouts I do with my clients and for myself along the way so stay tuned! Meanwhile, if you happen to work around the area and looking for a quick lunch workout, feel free to give me a buzz at 9688 6802 and I will provide a FREE trial session for you! Bring your colleagues and friends down!

Have a fantastic weekend ahead everyone!

Fitness Talk - Training ground

I have officially gotten myself stationed at the gym (level 2) of Orchid Hotel! Will be updating this space with more information on the gym and how it looks like. Most importantly, how this cosy space will be just enough for personal training, and even for my own training so stay tuned!

Health & Nutrition - Brandnewstart's supplement tips

Sorry for the hiatus! I had been working through the entire of last week, from Monday to Sunday! Our company had the honor to manage the HPB Lose to Win Reconnect last Saturday, which was held at Bishan CC. It was great to be able to see all the graduates from the previous seasons all reunited to do a mass zumba session! Some of them look so good now I can never imagine they were ever obese before. Such a great inspiration!

Before I go ahead with my usual updates, I would like to share some of the supplement tips that Brandnewstart has been sharing! These are the elaborated versions of some of the supplements that I have shared before so for guys who wants to know what you can take, here you go!

CoQ10 or Coenzyme Q10 are substances that facilitate the activities of enzymes. 
Functions of CoQ10: Energy Production & Cell Protection
CoQ10 in natural food: Rich dietary sources include almonds, ocean salmon, sardines, spinach and certain meats

Possible health benefits:
- Reduces High Blood Pressure
- Age-related macular degeneration
- Alzheimer's disease
- Asthma
- Chronic fatigue syndrome

Fish Oil: Derived from the tissue of fatty fish. Fish oil contains Omega 3 fatty acids called Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA)
Fish Oil in natural food:
Fish of course!! Here are the recommended fishes (Mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden)

Possible health benefits:
- Decrease the incidence of depression and anxiety
- Decrease Blood Pressure
- Reduce the Stress response
- Assist in the treatment of psoriasis and dry skin
- Assist in decreasing your body’s insulin response to food
- Decrease body inflammation as marked by C-Reactive - Protein
- Decrease Triglyceride levels
- Help with treating ADHD
- Assist in activating fat burning genes
- Assist in Muscle Protein Synthesis

Folic Acid: a water-soluble vitamin B. Folic Acid & Folate occurs naturally in food and folic acid is the synthetic form of folate.
Functions of Folic Acid: Helps the body to break down, use and create new proteins. Also helps to form red blood cells.
Folic Acid in natural food: Grain products, Orange, Green vegetables, Kidney beans, Lentils and Garbanzo beans.

Possible health benefits:
- Prevents Health Diseases
- Prevents Alzheimer's disease
- Helps prevent type-2 diabetes
- Helps treat depression

Multivitamins are dietary supplements that come in tablet, capsule or pill form and provide you with an array of essential vitamins and minerals.
Adding one capsule of Multivitamin a day is like having anutrition insurance policy.

Possible health benefits:
- Illness recovery
- Improved cognitive functioning
- Improved energy

Brandnewstart will be sharing more on the Facebook page so do check it out! 

Meanwhile here's what I have been up to!

Made crepes that Saturday so yummy! 

"Giraffe pancakes"

Attended a wedding dressed in LB, zara, stradivarius and my trusty ASOS clutch!

With my MIL

Jason the mummy's boy!

Okay we used the flashlight from Jason's phone and my phone to capture the photo! SO SMARTT!

Pretty photo printout from the wedding

Last Sunday in Church marks the start of advent - all ready for Christmas!

Met Jess for a quick dinner one of the nights

Me, last week, feeling very very bloated because of the time of the month, glad its almost over!

Work yesterday - Sundays at the Park at Sembawang Park! Do join us if you live around the area every Sunday from 9am to 11am!

Yesterday in full LB, the Solaire skirt is such a beauty. Pity it's tad loose for me because I had gotten this in M! 

LADIES - If you happen to be on Instagram, do remember to hashtag #hapa_fitness and tag @hapa_fitness to entitle yourself to a free workout with Jasmine and I! The tentative workout date should be 28th Dec 2013, Saturday. We will be updating accordingly along the way! Here's your chance to burn all your Christmas feasting before the year ends! 

 Have a great week ahead everyone!!!

Health & Fitness - The Operation Thigh Gap

I have been requested to write about this new trend among female teenagers worldwide, and this is something that bothers me much. As I was googling to find out more, I discovered that there is even a pinterest topic called 'Operation Thigh Gap'! I briefly browsed through the photos and realised there are like-minded people like me who commented to say that this obsession is not healthy. Well, so what is this obsession over thigh gaps about?

Firstly, girls out there, please do not obsess over not being able to achieve a thigh gap, in other words, this should NOT be in your list of fitness goals. Why so?
1. Everybody's legs are shaped differently.

A. Straight - You are lucky to get this leg shape, straight and non-bandy.

B. O-shaped curvature - This is a congenital bone deformation where only your ankles touch in standing position, making your legs form a letter O.

C. X-shaped curvature - Another congenital bone deformation where your knees touch in standing position, making your legs form a letter X.

Looking at this, I'm sure you can identify what kind of leg shape you have. Very often when your legs are slightly O-shaped, your thigh gaps are larger. Vice versa for A. Straight and C. X-shaped. I'm no osteologist so I'm nobody to judge on the different types of leg shapes but I do have a slight X-shaped curvature (a little bothered!).

2. Whether you have thigh gaps or not will also be dependable on the size of your hips (of course and the leg shapes will then come into picture). You will only be able to reduce the fats around your hips, but unfortunately, unless you can cut the hip bones at the sides (sounds really silly), your hip size is rather fixed genetically.

Conclusion, do not think that just by losing weight (healthily or not), you will be able to achieve this because we are made differently! Instead, try focusing on your fitness goals to live healthily, exercising/working out regularly, eat well, having ample rest; having a healthy lifestyle will lead to longevity, which is much more worth it than obsessing over getting thigh gaps. 

If you have been following me on FB and Instagram, I think you might have already heard of Brandnewstart SG. Do check it out if you are looking for a personal trainer to kickstart a fitness regime, OR, if you know of somebody who needs such help! Our team of trainers are ever-ready to help! 

These are the 4 main programmes that Brandnewstart offers:

For ladies who are looking to burn fats and tone up!

For men out there who are looking to shed some flabs and that beer belly!

For men and women who are looking to gain some quality muscles!

Lastly, for men and women who are athletes or are looking to train up to be one!

Take your pick and simply email enquiry@brandnewstart.sg if you are already sure of what programme you are interested to sign up for, otherwise, feel free to look up www.brandnewstart.sg for more information!

I know I promised HEALTH TIPS! Coming up next! Have a great weekend ahead!