5 Tips to stay in shape during CNY

So here's the long-awaited post to prep for your upcoming CNY feasting! :D
1. Go for the steamboat

Photo credits: shape.com.sg

Instead of keeping quiet while your friends and family are thinking of whether to head for CNY meals, or suggesting heavy dining places, be the hero and suggest STEAMBOAT! By choosing steamboat, you will be able to control the amount of proteins and carbs (which I'll be covering in the next point). Pick the items with as little seasoning as possible and non-fried. Lastly, avoid drinking the soup! :D
2. Proteins over carbs

Always always go for the proteins instead of carbs. Firstly, they don't bloat your stomach as much as carbs. Secondly, they are quality nutrients and helps your body to recover and build lean muscles when you fulfil the next point that I'll be covering. So, whack the proteins and of course, go for the leanest of the lot and avoid the fried ones!
3. HIIT the 15!

I remembered wanting to workout during the first day of CNY last year and we din have the time to head to the gym because we needed to help my mum prepare for the dinner. So I got Jason to head down to the void deck and do a workout with me (since it was drizzling). Well, all you need is 15 mins or even less for a quick HIIT workout. Ran out of ideas for your workout, you've got the best companion ever on your mobile phones, the Nike+ Training Club app!

Go download it if you haven't and add me as friend (Limaran Agustina), let me know what workout you did during CNY! You can always search for workouts below 15mins so #noexcuses! :D
4. Crispy M FTW

My close friends and family will already know that I don't like to eat Ba Kwa so I guess this isn't much of a concern for me. But if your favourite CNY goodie is the Ba Kwa, instead of reaching for them all the time, why not try the recently-launched Crispy M from Fragrance! I swear by it since the first time I tried it! Its not really Ba Kwa though there is some similar taste, but its a good replacement and less fattening and yummy (at least for me)! 
5. Sharing is caring

If you love your friends and family, you will care and share the calories too right? Instead of finishing a serving at one time, share that piece of kueh lapis with your friends and/or family! Split the love and still enjoy the goodies! :P Have a blessed reunion and Lunar New Year everyone and I hope you will be able to stay in shape this year onwards! Huat ah! :D

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,

Health & Fitness Talk - Women VS Whey

A lot of my friends were very surprised when I told them I take whey protein, in fact I take about 4-5 scoops of whey depending on the length of my day and activity level. Do not be too alarmed, because I'm going to tell you more about whey protein and why we women should not shun away from it. Of course, do check with your doctor for any allergies or intolerances that you have (which I will be sharing later).

What is Whey Protein?

According to Wikipedia, whey, also called milk serum or milk permeate, is the liquid remaining after milk has been curdled and strained. It is a by-product of the manufacture of cheese or casein and has several commercial uses. Whey is then thrown away as a waste product as a usual practice in the past. Over those years, researchers found out that whey protein is actually a form of high quality, natural protein that is rich in amino acids essential for good health and muscle building.

It is naturally found in mother’s milk and also used in baby formula, and also being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor. Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.

Who should take Whey Protein?

Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being. And as women, we need all the help we can get to keep our bones strong and supportive, whether you have given birth or not. It is important for us women to maintain overall health and better nutrition will keep the immunity strong too.

Moreover, because Whey protein is very rich in amino acids which are ‘building blocks’ for the human body, it is sometimes used by patients to speed up the healing of wounds or burns. The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

Of course, Whey protein is very commonly known to be used by athletes and especially bodybuilders. However, for us women, we do not have sufficient testosterones (male hormones) in our bodies that will allow us to grow muscular like men so fret not!

Benefits of Whey Protein for Women

Fat Loss
I cannot stress how important a high protein diet will assist in general fat loss and more often than not, you cannot get pure and 'clean' protein from your regular meals. Therefore, the best way to make up for the daily required amount of protein in order to lose fats, is to drink Whey protein. In fact, I sometimes like to replace my meals or top up my meals with 1 scoop of whey protein, if the meal I just had lack the amount of protein I need in a meal.

Lean Muscle Gain/Maintenance
I always like to associate fat loss and muscle gain/maintenance hand-in-hand, because the more lean muscles you have in your body, the smaller the fat cells get (simplified). Whey protein helps in muscle-building, thus shrinking your fat cells in the long run. PLEASE always keep in mind, MUSCLES CANNOT BE CONVERTED INTO FATS, FATS CANNOT BE CONVERTED INTO MUSCLES! So, stop deluding yourself by not working out because you are afraid that your muscles will be converted into fats when you grow older and stop working out (why should you stop working out when you grow older anyway?).

Overall Health Benefits
Protein in general, is classified as an essential nutrient, meaning it performs tasks that are necessary for your body's daily functioning. Proteins build and repair skin, blood, bones, muscles and cartilage so it definitely is beneficial for overall health and especially for women who are expecting. Do check with your doctor/gynae first though, before you start downing scoops of protein during your pregnancy.

Limitations

Whey VS Whole foods
As much as Whey protein is beneficial for us women (and men), do take note that the commercial protein powder that are advertised and consumed by me are still merely supplements. If you are able to get enough protein from whole foods and your daily meals, go ahead and do without the Whey protein powder. I do know of some athletes who do not take Whey protein powder at all.

Lactose-Intolerance
I have also heard of friends who are lactose-intolerant so the main range of Whey protein powder is a no-no for them. You can look for alternatives like soy protein, which may cause slightly higher but still as nutritious, or simply look for whey protein that are lactose-free!

Ways to make Whey protein taste better

Well, I'm not saying all Whey protein taste bad, but if you have to take 4-5 scoops or more daily like me, I love to do quick tweaks to my protein drinks to have more variety.

Smoothies
If you are someone who likes smoothies, simply add a scoop if you like! I love it with bananas, avocados, strawberries, basically most fruits. This way, your breakfast is complete with carbs, high protein and good fats (if you use avocados).

Protein bars
If you are someone who likes to snack and munch all the time, the OhYeah! protein bars are perfect for you. This is my favorite flavor, together with the Peanut butter Strawberry flavor. It keeps me full so I use these bars as meal replacements when I have back-to-back pt sessions, don't have time to eat or don't have access to healthier choices outside.

Protein drinks
On days when I have to rush out of home without breakfast, or when I have super early sessions, I will grab a bottle of OhYeah! Nutritional shake, which contains 32 grams of protein (perfect!). I love it because it is so convenient and yummy at the same time! Most importantly, it is lactose-free!

I get all my Whey protein powder, protein bars and drinks from www.richnutrition.com! Quote 'LA774' for an additional 5% off all purchases and there is free delivery for orders above $100! Happy shopping and live healthily! :)

Product Review: Smartshake - Neon Series

It's been more than a year since I started bringing all these out with me every single day. Sometimes I misplace them individually in my huge gym bag that I got so annoyed with myself for forgetting to bring either my sups, pre workout drink or my additional scoop of protein for busier days, only to find out days later that they are actually somewhere hidden in my bag. HAHA. As somebody who works out regularly, it is important that we have enough protein, vitamins and other supplements in a day. So, how do you pack yours?

This was how I usually pack mine:

I have never paid for a shaker bottle, because I always get them FOC from my protein powder orders online. And sadly, none of them lasted long enough for me. Thank God for Smartshake! I first saw it on bodybuilding forum but had never really enticed me to get one mainly because of the hassle of shipping in from US. NOW you have it in Singapore and they come in such cute colors from the NEON Series! The fuchsia one caught my eye at first sight and I could not stop thinking about it until I decided to get Jess to order together with me (HEH).

Now, I can pack everything in a bottle, with the individual compartments! The best part is that it looks good and cool and I have been getting a lot of questions from the gyms about where I get my bottle from. I also don't have to worry about losing the individual items in my bag because they are all attached now!

Get yours today at www.smartshakesg.com! Colours from the Neon series comes individually so you may share your order with your gym buddy or get more than 1 if you want to have them all for yourself!

Lucky for you, my readers and IG followers are all entitled to a 10% off till 31st Oct 2013 on all items except for the Jay Cutler 800ml bottle as it is already on sale. GET YOURS TODAY and hurry before the promo code expires! All you need to do is enter my promo code "limaran9911" into the 'Add special instructions for your order' box before you click 'Checkout'! Have fun!!

Health and Fitness - The harsh reality hits you

Whether you like to hear/see this or not, I know there are many people (both male and female) who are still living in denial, thinking that they are satisfied with their bodies, they make do with what they have or blame it on genetics. Somehow they envy people who works out, somehow they believe that no matter how ugly, how flabby they become, somebody will still love them (duh, of course!), somehow somewhere out there deep buried in their minds, there is a portrait of a dream body. The problem is, where is the determination, where is the dedication and where is the discipline? They're all in self-delusions. Well, I don't know about you, but I have a dream physique in mind and I'll not give up till I get there, no matter how long it takes, whether family-planning comes into the picture or not.

Yesterday, I went for a body analysis at my gym and since the last I did mine, right after we came back from our honeymoon (June 2013), my bodyfat percentage has dropped by 2%, my weight remained unchanged, muscle mass has increased (not sure where the last body analysis slip was). Well, you may think 18.2% isn't very low but this had shown me how much my hard work is paying off and I'll continue to work hard (even though BMR is still slightly on the lower side though).

As mentioned in my last post, I would like to share briefly about bodyfat percentage and here are some images you can refer to if you do not have access to get your body analysis checked.

For men:

For women:

So, what do you think your bodyfat percentage range is? which one can best describe your physique right now? And which is your ideal physique? 

Remember I said weight is not a good indication of your fitness level and how toned you are? By having more lean muscles in your body, your weight may maintain or even increase because muscles are denser than fats and therefore weigh heavier than fats. The images above are also just rough guides, different body types may produce different results on bodyfat percentage too.

Why do I say muscles weigh heavier then?

The same weight of fats and muscles look very different because muscles are very dense and compact as compared to fats. Would you then, rather have 5lbs of fats or 5lbs of muscles?

Some examples that I found (credits to photo-owners):

This lady has obviously worked out, looking at the slightly rounder shoulders, flatter and more defined abs and you can spot that her butt is perkier and legs slimmer, but she actually weighs heavier than before. Oh, and her posture had also improved (back to that in future posts).

This guy, similarly, has worked out (HARD) and achieved good lean muscles, yet still weigh the same.

So guys, stop obsessing over that little weight gain here and there if you are working out fine. Instead, the mirror is the best judge and of course if you can and want to, get a proper body analysis done.

I will be attempting to perfect my oat tomorrow morning and will post a proper recipe after that. HAHA. Please bear with me while I attempt the best recipes I can to share with all of you. 

What I had been up to during the week so far.

Went for a last tan before I start work next week! On that faithful bloated day..

Thinking that watching this in broad daylight will be less scary, but no, I did not finish the movie. HUR

My beyond-presentable oatmeal

My beloved company for the past 2 days <3

TGIF everyone! Have a great and restful weekend filled with love, health and fitness! Till the next.