30 days Fit and Fab

Today, I coach another friend of mine at her relative's gym. The gym is small but they have dumb bell and multi training machine, so it's fine with me.  

Last Weekend, I coach a friend of mine. At first we want to use resistance workout with dumbbell, however she forgot to bring. So we decide to use our body weight.

What is Prebiotic ? Prebiotics are a type of fiber that human body cannot digest. They serve as food for probiotics, which are tiny living microorganism. Where is the source of Prebiotic ? The major source is dietary fibre, occurs naturally in fruits and vegetables and prebiotics supplements. What are the benefits of Prebiotic? Improve calcium absorption Changing quickly how body can process carbohydrate Supporting probiotic growth What is Probiotics ? Probiotics are live bacteria and yeasts that are good for us, especially for our digestive system. There are three main types of Good bacteria : Lactobacillus - found in yoghurt and fermented food, different strains can help diarrhoea, lactose in milk Bifidobacterium - found in some dairy products.  Saccharomyces Boulardii - a yeast found in probiotics, to help fight diarrhoea and other digestive problems. Where is the source of probiotic ? Yoghurt kefir kombucha fermented food such as kimch...

As we know probiotics are good bacterias that are needed by the body to fight the bad bacterias. The main source of probiotics are from fermented food and yoghurt. Prebiotics are the food to stimulate the growth of good bacteria. The source of prebiotics are from dietary fiber. We need to include them in our dietary plans, however some of us may be reluctant taking plain yoghurt or vegetables, thus Supplements come into the picture. There are many probiotic and prebiotic supplements out there in the market and claim they have billions of live cultures. How do we choose wisely ? 1. Choose the right type Scientists give bacteria three names : genus, species and strains. For eg Lactobacillus acidophilus L-92, where Lactobacillus is the genus, acidophilus is the species and L-92 is the strain. When we're choosing a probiotic, make sure all three names are the ones we're looking for. 2. Count Colony forming units It tells us how much bacteria we' re getting i...

What is Microbiome ? Inside and outside, our bodies contain a huge array of micro-organisms. While bacteria are the biggest players, there are also single-celled organism, fungi, viruses and other microbes. Together all of these colonies form human microbiota. Where do they come from ? When we are in the womb, we may be sterile but once we come out through birth canal, we get this handover bacteria from our mother. Those bacteria are really important for starting the whole process. Our gut microbiome changes quickly over our first year or two, shaped by microbes in breast milk, the environment and other factors. It stabilises by the time we are about three years old. However, our environment, long term diet, stress and drugs we take such as antibiotics continue to play a role as we age. Our microbiome changes throughout our life. What are the roles of microbiomes ? Digesting breast milk - some of the bacteria that first begin to grown inside babies' in...