30 days Fit and Fab

As requested by some of my friends who want to start exercise at their comfort home, I created this simple 30 minutes circuit exercise for beginner. Warm up : 5 mins Climbing up the stairs Circuit Exercise : 3 sets each Push up (10 reps) Mountain climber (20 reps) Russian twist (15 reps) Commando (10 reps each side) Horizontal scissors (20 reps) Sit up (15 reps) Superman (15 reps) Shoulder tapping (15 reps each side) Cycling (15 reps) Plank (hold 30 seconds) Side plank (hold 30 seconds each)

After weekend feast, I usually do clean eating to balance my diet. Here's a glimpse of what I eat on weekdays Omelette and steamed vegies mix soba and tofu stir fried soba salmon teriyaki and steamed vegies stir fried tofu tempe and steamed vegies

I met this friend of mine again for second times. She wants to stay healthy however she needs a little bit push. Therefore, I informally coach her about nutrition, exercise and how to maintain work-life balance. This is a glimpse of exercise we do together.

I love Japanese Food both the taste and appearance. It's appetising and yet filling even though the portion is small compare with western meals. As I dig into it, I am able to correlate why most of Japanese people are active, healthy and long life expectancy. By starting the meal with non-cream based soup, we already filled 20% of our stomach. Despite preventing us from over-eating, it's also keep us hydrated. Thus it's lower our overall calories intakes.    The average Japanese person is said to consume 154 pounds of fish a year, which averages out at 1/2 pound of fish a day. Fish is a great lean protein source that is low in saturated fat and also packed with vitamins and anti-inflammatory substances like omega-3 fatty acids.     Japanese relies on plant-based protein which is soy with no fat content. It helps to reduce heart disease, lower cholesterol, lower blood pressure and it will help on weight loss too. Japanese loves...

We thought we have been doing the right thing all a while, however months after months, our weight loss goal is too far from reality. Perhaps we have done these common mistakes unknowingly. We might think slashing calories will help us reaching our goal weight faster, however under-eating will actually sabotage our efforts to shed the fats.  The body will stop burning the fat and the thyroid hormones will drop when they eat too few calories. When we don't give our body the fuel it needs, we might gain weigh instead. In fact, it will result in hormone imbalance, our body shifts into stress mode and releases cortisol and increase the appetite even more. Carbs are the food group that receive the blame most for weight gain in this past few years especially with the current diet trend like low carbs, keto etc. The truth is, carbs is one of the most macronutrients that our body needs. Eliminating the carbs as an entire group means we eliminate other essential n...

These are weight loss proven method that I've been using for the past years. It really works with me without burning my pockets. Sugar and salt are tasty for the food, but if it's too much, it gives us more harm than good. Limit our sugar and salt intakes especially sweet beverages and processed food. Our body consists of 70% water, before we eat meals, drink 2 glasses of water to keep ourselves full so we could control our portion. Another tip is using small plate when taking the food.  People thought that to lost weight and fat, we need to do lots of cardio. However, when we do lots of cardio, our body use our muscles too and resulting that we loss more muscles than fat. Do resistance exercise often will help to build the muscles and burn the fat faster We thought that our body is also rest when we are sleeping, in fact, all the organs work very hard when we sleep. We can lost 1 kg at night when we have proper sleep pattern Peopl...

When we don't like fish, eating fish oil supplements are recommended. Here's tips to choose Fish Oil Supplements 1. Dosage EPA and DHA dosage recommendation are vary depending on individual health and age. The recommended daily intake by WHO is 200-500mg of combined EPA and DHA. Choose fish oil supplement that provides at least 300mg of EPA and DHA per serving. 2. Form There are many forms of fish oil supplements including ethyl esters (EE), triglycerides (TG), free fatty acids (FFA) and phospholipids (PL).  In fish, omega-3 fatty acids present as TG, FFA and PL. Our body doesn't absorb EE well so we try to choose other form than EE. The best form is triglycerides which is the closest thing we can get to real fish. 3. Purity Processed fish oils are purified and/or concentrated. They are more vulnerable to oxidation and less easily absorbed by the body, unless they're converted back into triglycerides via a synthetic process. ...

What is Fish Oil ? Fish oil the fat extracted from fish tissue. It comes from oily fish (tuna, anchovies, mackerel, salmon) and sometimes produced from the liver of the fish such as cod liver oil. What are inside Fish Oil ? Around 30% of fish oil is made up of omega-3s, 70% is made up of other fats. It also contains some vitamin A and D. The main Omega-3 in fish are DHA and EPA The main omega-3 in plants are ALA DHA and EPA are having more health beneficial than ALA. What are the Benefits of Fish Oil ? 1. Lower the risk of heart disease Increase HDL (Good cholesterol level), lower triglycerides, reduce blood pressure 2. Treat certain mental disorder Our brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Thus omega-3s are essential for normal brain function. 3. May support eye health Our eyes rely on omega-3 fats. Evidence shows that people who don't get enough omega-3s have a greater risk of eye diseases. 4. ...

What is Plant Protein ? Plant based protein source is from the plants like oats, nuts, beans, soya. It's little to no processing. Since it's plant based source, it delivers all our protein needs while packing further nutritional goodness such as fibre and enzymes which actively aid digestion. Most plants are tolerated well by most people. Plant protein sources build muscles and aid recovery as well, they can also improve our health and deliver a broader range of beneficial nutrients and much better for the environment. What is Whey Protein ? Whey is the liquid part of the milk that separates during the production of cheese. For many years, this by product was considered waste and fed to pig until body builders and dairy marketers realise it's high in protein and very cheap. Once it's separated, it's heated, microfiltered, pasteurized and dried. Then, s weeteners and preservatives are added to produce as protein powder. It contains all 9 ess...

What is protein ? Protein is a macronutrient that's essential to build muscle masses. It's commonly found in animal products even though we could find it in plant also like nuts, beans. Protein is composed of Amino Acids which are the building blocks of Proteins and proteins are the building block of muscle mass When protein is broken down, it helps to fuel muscle mass which helps metabolism. What is the source of protein ? All food made from meat, poultry, seafood, beans, peas, eggs and soy products, nuts and seeds are considered part of the protein group. Most people eat enough food in this group but they should select leaner and more varied selections. Some high protein food : 1. Lean ground beef 2. skinless chicken 3. pork chop 4. turkey breast 5. Salmon 6. Tuna 7. Greek yoghurt 8. Cottage cheese 9. Eggs 10. Milk 11. Lentils 12. Nuts 13. Edamame 14. Soba Noodles What are the benefits of Protein ? Our body uses protein to build and repair ti...