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Transforming Lives Through Grooming, Health & Fitness
Tags >> quality lifestyle

Great Singapore Sale Survival Tips

Posted by: lionel on Jun 22, 2010

As the annual Great Singapore Sale continues with more shops offering more tantalising offers, here's some survival tips for all! Remember, getting the discount is but a means to an end. Enjoying the entire shopping process and learning how to rise above the challenges is the true hallmark of the seasoned shopper.

Master these four handy survival tips & as they all say, happy shopping!

1. Be Prepared

As the shopping day can last anything from 4-10 hours, be sure to wear comfortable shoes and loose clothes. You certainly do not want to look under-dressed in a pair of flip-flops and bermudas but neither do you want to go the other extreme and turn up in killer 5 inch heels and spandex/fully lycra attire. 

Speaking from experience, it is advisable to do your homework first before attacking the malls. In short, always plan ahead. Recall this saying ''if you fail to plan, you plan to fail'. Under this sale climate, this saying is especially pertinent as you have to know which shops offer the best deals in town and how you should plan your route to maximise your shopping time.

2. Seek Shelter

It has been proven many times that too much sun can result in heat exhaustion. As Singapore only has two seasons - read summer and rain, it is best to seek the comfort of an air-conditioned building. Up your shopping experience by up to 4 hours if you are shopping in cool comfort. Nobody would like to shop under the hot blazing sun nor the heavy downpour. 

3. Stay Hydrated

Research shows that dehydration can reduce your shopping enjoyment by up to 20%. Ensure you take on regular refreshments every 1-2 hours to stay fresh and ready to shop (some more). This can be in the form of a fruit, drink or simply a bottle of mineral water.

4. Avoid Starvation

When we get hungry, we cannot think rationally. That's why it is of utmost importance to avoid starvation during our shopping. Even mild hunger can reduce your ability to think logically. This in turn increases susceptibility to unnecessary and pointless purchases. Grab a bite every 2-3 hours. This will also help prevent overeating and keep your weight in check.

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Identifying Past Pitfalls

Posted by: lionel on May 23, 2010

Perhaps one of the greatest characteristics of the human mind is the capacity for memory and strategic planning. Through the years, we incorporate experience that provides us with essential information for a successful existence. And our mind is a marvellous data mining machine which we can depend on for both good and bad times.

Remember the time when you were first scalded by the hot water despite the fact that you were told not to touch the kettle? I sure did. Remember the time when you fell sick because you played in the rain? Me too! Or how about the time when you ate too much chocolate only to get a terrible sore throat and acne outbreak the next day? I experienced that too!

Make the most of this gift that is innate in all of us. In the same vein, extend the same memory to your weight loss programmes. Take the time to note the circumstances that send you off course in your weight-management plan. Do they include having certain types of food in the kitchen cabinet or refrigerator at home? Or was it skipping a meal and then bingeing thereafter to keep up with the hunger pangs? Or did you stop by a certain bakery on the way home from work because of the allure of the cakes and bread? Or did you recall choosing a certain restaurant for a meal out?

Whatever has turned out to be a pitfall in the past can be a learning tool for the present and future. Once you identify the times, places, and events that have been a challenge in the past, you can begin to strategize ways to meet the challenge. Treat each episode as a learning experience. You won’t have to keep falling into the same holes. You can take different paths or build bridges. In other words, you can learn from your mistakes. Ask yourself if you could go back in time, how differently would you have approached the same situation?

It is easier to move beyond problems in life when you learn to associate them with unwanted results. When you look back and see things you did that made you unhappy, reflect on the connection between your choices and the results of those choices. Remember you are not a victim of circumstance. You have the right to choose. You can choose differently from what you chose in the past. You can take pitfalls and turn them into avenues for growth.

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Have A Rest Day

Posted by: lionel on May 18, 2010

Take my cue, it’s important to designate at least one day in a week as your rest day. The reason is simple as your muscles don’t become stronger and leaner when you work out. In fact, the contrary happens as working out actually breaks them down. Your muscles only improve when given the right amount of rest (typically 48 to 72 hours). Therefore, it is so crucial to schedule in recovery periods. Never work the same muscle groups on consecutive days less you run the risk of injury.

As you enjoy your rest day, so too do your muscles and they will thank you for it. This is when your muscles have enough time to recuperate, rebuild and recharge between each and every workout. 

Do not feel bad when you take a day or two off per week. You truly deserve it as you have given your best during your workouts and worked hard. Go catch up with your friends, watch a movie, walk around town or simply spend quality time with your family!

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Embracing Healthy Living

Posted by: lionel on Apr 19, 2010

Some of us struggle with eating disorders. Others try to find the “perfect body”. Whatever category you fall into, beware.
 
Starving yourself is not going to help make you drop a pant or dress size immediately. Instead, it’s going to wreck havoc on your physical health in the long term. Think gastric juices churning and having a wild fun ride not unlike those Disneyland park rollercoaster rides. And it’s going to permanently hurt your passion for exercise.

Trying to find the “perfect body” is also not going to help matters at all because there is no such thing as the perfect body. Stretch out your fingers for a moment and see if all five fingers of yours are of the same length. They certainly are not. Seeking perfection is only for perfectionists and we all know that perfectionists are not happy people because they never get things done. They are always in the process of perfecting things. By doing so, they add undue stress upon themselves.

Instead, tap deep within your inner recesses and seek to rediscover the true essence of healthy living. Why are you doing this? Who are you doing this for? What are the benefits of you embarking on this wellness journey?

By finding the answers to these fundamental questions, you will find the strength and motivation to pick yourself up and get healthy. Only then will you truly be learning how to live and be happy. 

I know it’s easier said than done. But thousands of people have done it, so why not you?

If the going gets tough, the tough gets going. Rome wasn’t built in a day, so it’s alright to take things slow, one step at a time. What’s encouraging is that you are moving forward slowly but steadily.

I’m with you on your way to healthy living :)

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Health Is Wealth

Posted by: lionel on Apr 06, 2010

I remember my mother used to tell me that 'health is wealth' when I was much younger. But back then, I didn't really understand why this was so. Following the demise of my father, I finally realised the true importance of health. And that was one of the contributing reasons why I decided to take positive steps to transform myself and live life the way I wanted to. Goodbye skinny old me. Goodbye frail sickly me. Goodbye acne prone me. Goodbye no confident me.

After years of experimenting and finally coming up with the right formula to looking good, I have come to realise that looking good is more than just the dress, walk and talk. It also involves looking good from inside out. If your internal systems are not in tip-top condition, then it's hard to say you are a lifestyle advocate.

Today, I was at Toa Payoh HDB Hub Atrium after training a client when I saw Guardian Pharmacy organising a free health roadshow for the public. Although it was touted as a free roadshow cum check, it certainly wasn't just the run-of-the-mill Body Mass Index (BMI) test. 

Having time to spare, I decided to put my internal systems to the test. After all, it's always good to have an accurate diagnosis of the state of your internal systems. 

First Station - Weight Management

I cleared the first station which as essentially a BMI reading. In fact, the good news is I can pack on even more muscles! Yeah!

Second Station - Blood Pressure

My blood pressure was good and well within the normal range. Guess you don't really feel stressed when you do the things you enjoy doing. When you live life the way you want it to be, everything just seems to fall into place, with the blessings of the universe.

Third Station - Blood Cholesterol

The health care personnel doing the test at this station shared with me that another young gentleman who did this test a few days ago was diagnosed with high cholesterol. And she wondered aloud if I was going to show similar results. I just smiled.

I must have either made her day or caused her to lose a bet because my cholesterol reading was better than desirable. Considering what a clean eater I am (and for all the meals I plan for my clients as well...remember, must follow the meals to a T ok?), I would be in for the rudest shock should the results show otherwise.

Fourth Station - Blood Glucose

My blood glucose level is within the ideal range. I'm not a sugary person. As I abstain from soft drinks, the results didn't come as a surprise for me. Although we know that sugar is the main culprit behind weight gain but it is difficult to deny the fact that a sweet tooth still exists among many people.

Fifth Station - Bone Mass Density

I initially felt a little offended when the health care personnel manning this booth just tore off the result and pushed it to me with no explanations at all. It was only later when I learnt that my T-score was a positive one and thus needed no explanations. She only spent time reaching out to those with negative T-scores. Oh I see...

I can personally attest to the perils of osteoporosis as I've seen some seniors experience great discomfort. One great great grandaunt from my extended family is one such unfortunate person to be suffering from severe osteoporosis. As the saying goes, prevention is better than cure. If you don't take enough calcium, make sure you go for a calcium supplement. The best supplement should have 3 parts of Calcium and 2 parts Magnesium. The presence of magnesium actually helps you absorb the calcium better.

Summing up my almost 2 hours at the health fair, I give it two thumbs up for the effort gone into preparation and making such essential checks so affordable to the mass public!

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Tip #3 To Beat The Heat: Never Leave Home Without Sunscreen

Posted by: lionel on Mar 06, 2010

Here's the 3rd tip to beat the heat. It may come across as common sense but I know a lot of people still don't practise it.

Never Leave Home Without Sunscreen 

We've read all about the depletion of the ozone layers and how the harmful rays of the sun are resulting in a spike in the number of skin cancer cases. Yet we don't look after ourselves, especially our skin well enough. Take heed my friends as that big whole in the sky can really do serious damage to your skin if left unchecked.

Yes, I'm talking about never leaving home without applying sunscreen on your face. Your face is the most exposed part of your body. While a little sun is good as it gives us the necessary Vitamin D, over-exposure to it could damage our eyes, immune system and eventually lead to skin cancer.

To prevent this, I advise everyone to apply a sunscreen with SPF (sun protection factor) 20 to 25 before leaving the house. It will help block both UVA and UVB rays, and help diminish the effects on your skin. Help fight against or retard the occurrence of pigmentation problems and ageing. 

Here's some good news for everyone - most moisturisers in the market do come with SPF ingredients already built in so you may wish to get them. This certainly beats helping to apply another additional layer on the face. 

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Tip #2 To Beat The Heat: Avoid Wearing Black

Posted by: lionel on Mar 02, 2010

Here's tip #2 on how to beat the heat.

Avoid Wearing Black

Black is a beautiful colour. It not only projects an air of mystery, it also makes one more alluring. And for those of us on the slightly plump side, it is the perfect colour to make us look slimmer as black gives a flattering illusion. Yet having said all this, you should avoid wearing black in this heat. 

Why do I say so?

Dark colours like black absorb light instead of reflecting it. And since light is energy, absorbing light makes something hotter. Wearing black thus makes the wearer feel hot, hot, hot! Your wouldn't want to feel any hotter than it already is.

Instead of black and other darker colours, choose light colours or even pastels as they reflect light. It will give you an instant cooling effect.

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Tip #1 To Beat The Heat: Drink More Water

Posted by: lionel on Feb 28, 2010

The weather these days is starting to get unbearably hot. Welcome the summer heat!

Since we only have two seasons in Singapore - summer & rain, I've decided to come up with some tips to help readers beat the heat. Here's the first tip. Stay tuned for more...

Drink More Water

Remember we used to be reminded from time to time for all of us to drink at least 8 glasses of water (or 2 litres) per day? This timeless reminder cannot be more timely than this, especially when we are experiencing warm temperatures and high humidity. 

Hydrate yourselves constantly throughout the day so you will feel at your energetic best! More importantly, your skin and lymphatic systems will thank you for it.

Drinking enough water is important for good health. After all, 70% of our bodies is estimated to be made up of water. Our bodies need water to regulate the body temperature and provide the means for nutrients to travel to all the organs. 

Under the scorching heat, our bodies lose water faster as we perspire more. Thus we need to hydrate constantly (and even more now) to maintain the equilibrium and prevent dehydration.

Here's water for life!

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