6 Tips On How To Survive Through Kayla Itsines' Bikini Body Guide (BBG)


I started using Kayla Itsine's Bikini Body Guide (BBG) about one and a half year ago. It was a difficult journey. I started, and I stopped due to some ailments. I restarted, and I stopped due to some ailments again. So it was going on/off/on/off for this long.

I tried her guide not because I wanted a bikini body, I don't even own a bikini. I tried her BBG because I thought it is the most convenient systematic home workout available in the market.

I don't quite fancy jogging. I don't quite like going to a fitness centre to workout because travelling takes up time. So the easiest way is, perhaps, to follow a systematic guide which I can do at home.

However, I have to admit that working out at home, without any companion(s) pushing you, without any instructor hounding you, can be a very challenging task. You need a lot of self-discipline to keep it going. 

Having been through this one and a half year, I have a better idea what is going on with my own body, I am ready to restart BBG, in fact I am doing really fine on BBG now. Are you also on BBG or keen to start on it? Here's what I believe that keeps me going:


1. Follow Kayla Itsines' Social Media
I follow her Facebook (FB) and Instagram (IG). She will post the progress of some of the ladies who did her programme with great results. If this solid evidence that proves her guide works is not convincing enough, I don't know what else would.

2. Follow Other Fitspo's Social Media

Beside following Kayla on FB and IG, I also follow some fitspo on IG. Following them simply inspires me to work harder and stay focus. These are the ladies I follow:

- Jamie Teo
Local celebrity and fit mommy who needs no introduction. She spends time working out at home everyday. Can you imagine that? And her abs ... ... I drool ... ...

- Dawn Sim
Mom of 4 (say wow!) and she is a yoga instructor She runs a yoga studio recently. Her 3 girls also enjoy yoga-ing with her. Her littlest is barely one year old and she is already back to her pre-pregnancy fitness. What say you?

Jasmine Chong
Another yoga studio owner (Yoga Lab). I have a package with Yoga Lab because I visit them whenever I need to drop the boy for choir practice on weekday. Sometimes Jasmine will post some tutorial videos/photos on some yoga poses.

Jia Min
Jia Min is my favourite yoga instructor in Yoga Lab.  She is very skinny but very, very strong. Her yoga poses will cause your jaw to drop, really, not joking.

- Sara
She is religious in BBG. Seeing her work-out videos will just motivate me to keep it going.

- Kellen Lemos
Kellen is not using BBG but all her videos in IG consist of short yet high intensity workouts which one could do at home. Each of her workout is targeted on certain of part of our body. It is perfect for target area workout.

3. Condition Your Body Before You Start
Whoever told you BBG is an easy workout is a liar. It is not an easy workout but it doesn't mean it is an impossible workout. After all, there are many ladies who have finished Guide Book 1 and even 2 round the globe. But, if you have not been exercising for a long period of time, you should condition your body first before starting it. You could probably consider jogging for 3-5km, climb the stairs (10 storeys) or sometime like that twice a week first. When you no longer feel breathless on such cardio exercises, you could head on to BBG.


  See what I mean? It is not that easy a workout.


4. A Little Investment
I see a little investment needful to kick start this BBG home workout. Of course, you need sports bra (haha, I don't need to show you picture right?). I also have a pair of sports shoes which I would only wear indoor (because I don't want to dirty my house), an exercise mat, a pair of dumbbells (I use 2kg), a heavy book (as medicine ball), a skipping rope, an ikea storage stool (as bench) and a pair of elbow guards for commandos exercise to prevent abrasion to my elbows.





5. Do It Thrice A Week
Kayla Itsine's workout consist of 2 circuits and they are to be repeated once. Each circuit is 7 mins, so the total workout time is 28 mins. For a start, I do not suggest you stress yourself with the timing. It is okay to just finish 2 circuits without repeating them. It is okay to drag the timing. Until today I am unable to finish the entire workout under 28 mins, but I will complete the 2 circuits and repeat them. The key is to persevere on, and make the workout a habit yet not burn yourself out and drop it totally.

6. Eat Well
Yes, you need to eat well. Eating is 80%, exercising is 20%. You can't expect bingeing and hoping that exercise will correct your input. 

Lastly, if you would like to have a copy of Kayla Itsines' BBG book 1, please click on this link to download. Enjoy your workout! Sweat it out!





Nestle Breakfast Cereals - No Grain, No Gain

[Media Invite]


I have stopped buying breakfast cereals, particularly cornflakes, for a long while although AJ loves to eat them. I am concerned about the genetically-modified corn. But AJ has been craving for breakfast cereals, eventually, I gave in, buying only organic cornflakes for him.

It was only when I attended the recent media invite by Nestle last week that I got to know Nestle's Breakfast Cereals like Koko Krunch, Honey Stars and Cheerios are made with whole grain as the number one ingredients. That set my eyes opened because I know how important it is to eat whole grain rather than refined grain.

The panelist (left to right) - Ms Ece Durukan (Nestle), Ms Gladys Wong (Chief Dietician, Khoo Teck Puat Hospital), Edmund Tay (blogger) and host, Jamie Yeo

 Ms Ece Durukan, Regional Nutrition and External Affairs Manager at Nestle Breakfast Cereals for Asia, Middle East and Africa


It is quite alarming to know that 94% of the children surveyed (6 to 12 years old) do not meet the whole grain intake recommendation and 6 out of 10 children in Singapore do not consume any whole grain in their diet at all! That means, they have been consuming refined grain!

Whole grain is the sum of 3 parts of a grain and is an important source of fibre, B vitamins and protein. Replacing refined grain with whole grain will result in lower body weight, Body Mass Index and cholesterol levels, as well as reducing risk of cardiovascular disease and type-2 diabetes.


We eat brown rice and red rice at home, and if we take bread, usually it is wholegrain or wholemeal bread. And now, I realised I have more options. As Nestle's Breakfast Cereals like Koko KrunchHoney Stars and Cheerios are made with whole grain as the number one ingredients, and they have now reduced the sugar and sodium content significantly, I felt more at ease letting AJ consume them. 



What about you? Have you been making an effort to feed your family with whole grain instead of refined grain? We can start by making baby step. Start with giving them whole grain breakfast. How about a bowl of Koko KrunchHoney Stars and Cheerios with milk? Switching to whole grain can be easier than you think!


MILO : Going Beyond Grades – Nurturing Resilient Singapore Children Who Never Give Up

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Recently MILO launched a new social campaign to inspire and instill the values of perservance and a #NeverGiveUp attitude among school-going children this exam season.  It is such as timely campaign that reinforces MILO’s core values of nurturing and nourishing kids in Singapore to do their best despite challenges.





On 1 September 2016, MILO also had a panel discussion “Going Beyond Grades – Nurturing Resilient Singapore Children Who Never Give Up”, of which I had also attended.

Spearheaded by key opinion leaders like Dr Sanveen Kang-Sadhnani (Principal Clinical Psychologist at Thomson Paediatric Centre), Dr Kalpana Bhaskaran (Manager for Nutrition Research under the School of Applied Science and Head for the Glycemic Index Research Unit at Temasek Polytechnic), Mr Edmund Lim (previously a principal of a primary school and vice-principal at both the primary and secondary schools), and the moderator of the discussion, Ms Amy Cheng (actress and mother-of-two).



The discussions are aligned with the recent reforms by the Ministry of Education (MOE) to the PSLE scoring system and the admission scheme into secondary schools. The changes mark a decided shift away from the excessive focus on grades to developing a child’s skill and talent.

All the key opinion leaders here agreed that we should all encourage our children to try their best in pursuing their personal goals, cultivating desire to fulfill their potential and optimize their capabilities.  Building character and tenacity in children is crucial in the development of a well-rounded adult.

MILO also shared some highlights from SGBreakfast Study – A Study of Breakfast Habits of Singapore Primary and Secondary School Children. The study examined the breakfast habits of Singapore primary and secondary schools children, and it revealed that 12.3% of Singapore children aged 6-12 years old skipped breakfast. There was also a tendency for the number of breakfast skippers to increase with age. This is a worrying trend as skipping breakfast impacts a child’s mental and physical strength to deal with everyday challenges. The study also showed that more than 50% of the children and adolescent felt irritable, tired and were not able to concentrate without breakfast.

“What our children consume in the morning for breakfast is vital in sustaining them throughout the day and in helping them focus in school. Eating breakfast is a key to maintaining a healthy weight and people who eat breakfast are less likely to be overweight,” said Dr. Bhaskaran. She also highlighted that not all breakfasts are created equal and parents should look for healthier breakfast choices that are low in Glycemic Index (GI) as food with low GI releases energy slowly and prevents sugar level from rising or dropping too rapidly, thus helping us feel full longer. Food choices such as oats, multi-grain bread, and even MILO powder prepared with milk are low-GI options which make a convenient and healthier breakfast choice.

I always make it a point for AJ to have his breakfast before going to school. If he has a long day ahead, the breakfast will be heavier (chia seeds pudding, oatmeals, eggs with bread, noodles, etc), if he has a short day, his breakfast will be lighter (bread with chocolate spread/butter, breakfast cereal with milo, etc).

What kind of breakfast does your child have?




FroYo Frenzy - Beast & Butterflies' New Yogurt Kiosk

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Roberston Quay has been one of my favourite hangout places when I was working in the CBD. With rows of shophouses, eateries and residential units on both sides of the Singapore River, who wouldn't have fallen in love with this place.


Beast and Butterflies, the latest restaurant in Roberston Quay opened by M Social, is excited to launch a brand-new Frozen Yogurt (FroYo) Kiosk to its already family-friendly restaurant. Each cup of FroYo is priced at $7.50 and it comes with a selection of unlimited toppings (hooray!) and everyone is invited to customise their own mix.


The Froyo Kiosk dispenses the frozen yoghurt automatically which is so easy for young children to self-help.

The Froyo Kiosk

video

Then they can collect the filled yoghurt cup and top up with toppings of their choices. And yea, this aspect can be self-help too because toppings that they generally like are placed on the lower tier of the chilled cabinet, making it so hassle-free for the parents.


The selections of the FroYo toppings are wide, from dried fruits, fresh fruits, chocolates, nuts, sauces to powder. I really think 1 cup of Froyo is not enough to try all the toppings.


And so, what I did was to fill the empty cup with some toppings first, then I put the cup onto the Froyo machine to fill up the yoghurt automatically. Upon collection of the filled yoghurt cup, I top up with more toppings once again.  Haha! That's how I maxed out the toppings I want to try!

Before more toppings were added on top.
The bottom of the cup was already filled with toppings (or bottomings?) :P



Beast & Butterflies melds Asian and Western influences, creating a new blend of borderless cuisine. More than just basic nourishment, food is a means of bringing people together.

OPERATING HOURS

Breakfast
Weekdays (Mon – Fri) : 07.00 am – 10.00 am
Weekends (Sat, Sun) & PHs : 07.00 am – 10.30 am

Lunch 11.30am to 2.30pm
Dinner 05.00pm to 10.30pm

Bar
Weekdays (Sun – Thu) : Last bar snack order 10.30pm
Last drink order 12 midnight

Instagram : www.instagram.com/beastandbutterflies @beastandbutterflies

Address : 90 Robertson Quay Singapore 238259
Telephone : +65 6657 0018



Consultation with Dr. Terence Tan at Halley Medical Aesthetics


It all started with the never-in-my-life eczema breakout in Aug 2015 (about a year ago). I do not have history of skin issues so this was the shock of my life. And when it came, it came in full-blown and intense. I have never seen myself in such ugly state. 

My arms and legs were swollen and scaly, you probably couldn’t imagine how it was like and I am sorry I am too self-conscious to post any photos of my state here. Only those friends whom I have sought help from came to know of my condition and they have seen my ugly state, and only they know how depressed I was. I took more than half a year to recover, not fully though, I still have to watch my diet to prevent any breakouts. 

The episode is likely tied to the leaky gut that I have. And that episode has left me scars on my legs. They were unsightly so I was contemplating visiting an aesthetic doctor to see what he/she could do for me.



Some of the friends I know have visited Dr. Terence Tan of Halley Medical Aesthetics before and they have good feedback of him, so off I went to see him.

His clinic was in River Valley Road but it has now been relocated to a more convenient place in Orchard Gateway. Nonetheless, the one I went for consultation was the River Valley one.

Dr. Terence Tan understood my concerns, took a look on my legs and gave me a golden advice, which I appreciate much. 

“The scars on your legs will go away over time. If you don’t control your diet, eczema will come again and scars may resurface. You should treat the root problem of your eczema and your scars on your skin will fade away over time. There is no need for you to do this unless it is very important to you now.” 

Fwah! I must say I truly appreciate such honest advice from him!


Dr. Terence Tan, being a professional Aesthetic doctor, has a sharp pair of eyes for imperfection. He went on to suggest I could consider Botox facial enhancement for my static lines on my forehead and Dermal filler rejuvenation on my cheek to soften my overall fierce look (I know I look fierce when I’m not smiling). He also noticed my tummy bulge when I sat down and asked if I would consider CoolSculpting as well to address the stubborn fat areas as well.

I tell you, this doctor really hits the nail. The static lines on my forehead really add years to my age, oh and those angular cheeks have been giving me headache because people were cautious of me as I look fierce! And he really knows me well, he knows my heavy bottom issues!

So how now? I need to make a decision. Those 3 he mentioned are so dear to my hearts, but I got to take one step at a time. Okay, let’s try CoolSculpting first.



CoolSculpting is a brand name for a procedure that is technically known as fat freezing or cryolipolysis. Cryolipolysis cools the adipose tissue (body fat) in a non-invasive manner, resulting in the breakdown of fat cells without affecting other tissues. The fat cells in the treated area die in a natural way and are dissolved by the body eventually. Fat freezing can be used to get rid of the stubborn fats on our double chin, abdomen, love handles, buttocks, thighs, bra area and arms. As for me, it will be the abdomen and thighs.

As I leave Halley Medical Aesthetics that day, I started dreaming about wearing this cheongsam that I have but was shelved away. I am so looking forward to the treatment.



Halley Medical Aesthetics
277 Orchard Road #03-15
Orchard Gateway Singapore 238858
T: 6737 8233


Natural Healings Through Chiropractic - Part 4 of 4

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The husband has received about 20 sessions or more of chiropractic adjustment in the last 2 months and he has experienced significant relief on his neck and his awareness of his posture has improved. He has since adjusted the position of his computer screen in his office and at home in order to maintain the natural 'C' of his neck.


My family couldn't be more happy than that. In fact, throughout the 2 months, I have gained much knowledge about our spinal health. The fact that the nervous system controls every cell and organ in our body is enough to put me on high alert on the spinal health of my family. One of the things I love about chiropractic care is that it is drug-free and surgery-free. It builds on the belief that the body has the amazing innate ability to heal on its own under the right condition. I am a firm believer of that.

My family with Dr. Leon

You should consider seeing a chiropractor if you experience frequent pain in your back, neck or joints, as well as headaches. This is especially so if there is intense soreness that follows after accidents, household chores or prolonged periods of poor posture. Not forgetting our urban lifestyle of sitting down all days hunching and slouching, and gluing to our handheld devices with necks stuck out like turtles. You probably didn't know that every inch of our heads stick out from a natural centre of gravity adds 10 pounds of stress on our necks!

Good news for you! From now till 10 Sep 2016, you can enjoy spinal screening and posture analysis with adjustment at only $38 (worth $180) when you SMS <JENN_NAME> (eg. if your name is 'Tony', then you key in the sms text as <JENN Tony>) to 8138 6088. It is a small sum to pay to get a good idea of our spinal health. I hope you could all take advantage of this special offer.

Lastly, my family would like to thank the doctors and staff in Natural Healings for their chiropractic care and treatment. It has been an educational journey for me and a terrific healing process for the husband, we are all too grateful for. Thank you!


PS. If you haven't tried chiropractic to alleviate your pain or discomfort, do not delay. Make good use of this special offer. It is a small sum to pay to get a good idea of our spinal health.


My previous 3 posts are here (I), here (II) and here (III).


Actualyse.com - A Very Comprehensive Private School Directory

[Media Invite]


I blogged about actualyse.com more than a year ago here when I was invited to their soft launch of this educational portal. Throughout this one year, I got to know the founder, Isabelle Loo, better through the TalkShow competition her company had organised and the Facebook (FB) communication channel. I have also invited Isabelle to join my FB group and she has been a great contributor answering some questions posted by the members and posting up helpful links.




Throughout this year, I witnessed how much hard work this ex-MOE educator has put in in her baby to make actualyse.com a very comprehensive private school directory.


Isabelle and I (photo source). Congratulations, Isabelle!

As a mom blogger, I often have friends and readers asking me which tuition centre is good, which enrichment courses would I recommend, etc. With this very comprehensive private school directory, one can easily search for these tuition centres or enrichment centres near your place, have the highest good reviews, etc. The portal categories the domains basing on Dr. Howard Gardner's theory of Multiple Intelligences (MI) which he developed in 1983. Parents are also encouraged to provide meaningful and authentic reviews of the centres which their children have gone to. It has powerful filtering and shortlisting functions that can help you and your child to find the ideal school.




To understand you or your child's natural talents better, and to identify your or his/her learning style, there is an online MI quiz you or your child could try. Click here to get to the quiz.

To satisfy your curiosity, here's my result


Go try and play around with the site, I believe it will give you more insight.

actualyse.com



Lastly, I wish Isabelle and her team a Happy Teachers' Day!