core exercises

8D Mooves Session 1 – Full body and Core exercises

 

hi 8D Mooves-ians,

Kickstart your core training by watching this video. In this video, it include warm up, full body and core exercises and cool down.You are not require to complete all the exercises. If you set aside 30minutes to exercise, you can focus on first 3 exercises.

HappyFit Wellness
Jenniser
Master Trainer
Facebook: https://www.facebook.com/JenniserSee/
Instagram: Happyfitsg

core exercise

90 Days To be a Tone and Beautiful bride👰

Day 1 (2 November 2018)
 
Weight 48kg
Fat 24.6 | taget 21%
Visceral fat 2.5
Resting Metabolism 1105
BMI 20.3
Age 28
Muscle 27.2
 
Goal:
Decrease my fat% to 21% (I’m not losing my weight but convert the fats to muscles.)
Focus losing fats on my stomach and thighs.
 
Mood (noise) :😑
My muscles are losing , less motivated to exercise due to hectic work,late sleep
 
Mood change: 😄
Banana to boost my day, I want to start my day right by exercising, eat super food and feeling awesome!
 
First, you must find your big “WHY” you want to achieve your goal.
 
Tip: listen to relevant podcast can help you to think of more ideas while running. For me, Tony Robbins that’s for sure!

Why Is A Must To Download Healthy 365 App ?

A SURE WIN FOR YOU!

Health Promotion Board came up with a Free Healthy 365 app that enables you to track your daily steps count and count the calories burned as you move and earn rewards by eating, drinking and shopping as easy as 1,2,3.

Before I kickstart, please make sure that you are either a Singapore, PR, Employment pass holder or work permit holder; and above 17 years old to be eligible to participate in the EDSH Challenge.

Let’s begin:

Step 1: Download Healthy 365 App and create your profile 

Android and iPhone users need to minimally have OS 4.4 and iOS 8.0 respectively

 

Step 2: Go to the Apps and sync your tracking wearables 

Step 3: Go to “Challenges” and sign up for Eat, Drink, Shop, Healthy Challenge (Valid from 1 August -26 Oct 2018) 

Scan the QR code that can be found in the receipt to earn Health points and unlock sure-win rewards like F&B and shopping vouchers.

 

Step 4: Participating Outlets 

Visit any of the participating outlets (Please refer to the full list at www.gethealthy.sg/eatdrinkshop for the list of participating outlets and purchase either food, drink or grocery products using the list below. Easier is to identify the qualified item by recognising the Healthier Choice Symbol (HCS) as listed  below:

Step 5: Earn Digital and Health points for the EDSH Challenge

For every qualifying Dish,Drink, and/or Grocery product (purchased, you will earn one digital stamp as shown below as well as Health points  (Do take note of the weekly limit cap) and you will earn reward(s) when you land on a “gift” icon on the Digital Passport. The reward earned will be found in ‘My Rewards’, under ‘e-Wallet’ .- Please refer to EDSH guideline for more information.

Digital Passport

Step 6:  Look out for “Wins-Day” Promotion 

During this promotion, you will entitles bonus health points with the scan of using Healthy 365 app.

Step 7: Scan the QR code on the receipt using Healthy 365 app latest by next day 2359hrs 

Step 8:  Claiming health points process 

i) Go to “REWARDS” on the menu bar of the Healthy 365 app and select the “Eat, Drink, Shop Healthy Challenge”
ii) Click the “Redeem”  button for that tier. Rewards are available on a first-come-first-served, while-stocks-last basis.

HappyFit Wellness
Join us at our Fb group community for Healthy 365 App

Ketogenic Diet Is it Sustainable ?

Today, our greatest health problems relate to overeating. People are consuming too many calories and too much low-quality food, bringing on chronic diseases like cancer, obesity, diabetes, and heart disease.

Before I go into Ketogenic diet, what is ketosis means?

In normal circumstances, the body’s cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including:

  1. sugar – such as fruits and milk or yogurt
  2. starchy foods – such as bread , pasta

The body breaks these down into simple sugars. Glucose can either be used or stored in the liver and muscles as glycogen. When there is not enough glucose available to meet energy demands, the body will start to find alternative to break down fat stores to provide glucose from triglycerides (A fat (lipid) stored unused calories and provide your body with energy)

Ketosis is a normal metabolic process. When the body does not have enough glucose for energy , it burns stored fats instead. this results in a build-up of acids called ketones within the body.

How Do Ketogenic Diet Come About ?

Ketogenic diet was originally introduced by  in 1920. It is a natural therapy treating epilepsy without using any medications.In 1997, Abrahams produced a TV movie “First Do No Harm” starring Meryl Streep, in which a young boy’s intractable epilepsy is successfully treated by the ketogenic diet.

What is Ketogenic diet? 

Ketogenic diet focus on low carb, moderate protein and high fat diet which put the body in the state as ketosis. Ketosis occurs as a result of the change in the body’s fuel usage from carbohydrate to fat.

Why Ketogenic diet?

  1. Aids in weight loss
  2. Improve heart health by increasing HDL and decrease LDL
    (consume healthy fat – avocados)
  3. An increase of energy

Is Ketogenic diet sustainable ?

There are many popular diet out there that would last only a few weeks to months. My suggestion is to embrace the change that is sustainable over a long term. In fact, a balanced, unprocessed diet, rich in colourful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for the long, healthier, vibrant life.

References 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
  2. https://ketodash.com/keto-diet
  3. https://www.ruled.me/benefits-ketogenic-diet/
  4. https://www.slideshare.net/marievranceanu/ketogenic-diet-82271881
  5. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186

 

 

GRIT

Love Him. Hate Him. 3 life lessons we can learn from Conor.

1. Take Action
“Doubt is only removed by action. If you’re not working, then that’s where doubt comes in.”
From his humble beginnings, Conor Mcgregor hustled his way to the very top and is not ashamed of his success.

2. Unshakable Self-Belief
“My success isn’t a result of arrogance. It’s a result of belief”
Conor literally came from nothing. He would visualized what he wanted and know that he will achieve it.

3. What Confidence Really Is
“At the end of the day you gotta feel some way. So why not feel unbeatable? Why not feel untouchable? Why not feel like the best to ever do it?”
CONFIDENCE is all Internal work – why are you waiting on external circumstances to align? They never will! I know what you’re thinking: if I could choose to be confidence I would have done so a long time ago.
And I’m going to get a little bit in your face and say: You always had the choice… You just chose not to. —
//Like, Share and Comment//
#conor #mcgregor #fitnessmotivation#happyfit #training #fitness #strong#positive
#vibes #beauty #slim #confidence #muscle
#abs  #instafit #champion #nopainnogain#strength #physique #getfit #dedication#exercise #workout #motivation #feelsgreat#life #lesson #ambition #lifegoals#mindfulness

SINGAPORE GOOD FOOD- ONE PAN GARLIC HERB CHICKEN & ASPARAGUS

Singapore Food Recipes

 

One Pan Cook – Garlic Herb Chicken with Vegetables In 20 mins 

 Preparing a healthy and delicious Singapore food with no guilt. This recipe is popular for a couple of reasons:

1. Easy clean up – All in one pan 
2. Flavour – Combination of herbs and seasoning along with minced garlic, onion and butter, is like a party in your mouth.

 

Preparation 
1. Peel off chicken layer of fats 
2. Marinate it with your seasoning ( I use Parsley, Oregano leaves, Cayenne Pepper, Paprika ground from MasterFoods)
3. Wash and cut vegetables 

Cooking process 
1. Melt some butter , stir in garlic, onion and herbs 
2. Add the chicken meat 
3. Chicken meat turn brown and flip 
4. After both side chicken meat turn brown ,scoot the chicken meat aside and throw in asparagus with a tad more butter 
5. Cook green asparagus till tender 

As a Chinese asian, I add on Quinoa as my healthy carbohydrate which will break down slowly , releasing glucose gradually into the blood stream. 

Preparation for Quinoa 
1. Rinse Quiona 
2. Pour the quiona and water into the rice cooker (1 cup of quiona : 2 cups of water)
3. Add in salt and turn on the rice cooker 

And that’s it! Your delicious dinner is ready to go with whole lot of flavor and less work involved.