WARM UP
60 seconds: Jumping Jacks or Skipping
60 seconds: 10 High Knees to 2 Push Ups
60 seconds: Jumping Jacks or Skipping
60 seconds: 10 High Knees to 2 Squats
60 seconds: Jumping Jacks or Skipping


LEGS AMRAP
(complete as many rounds as possible in 4 mins)
10 Squats
10 Forward Lunges (R+L)
10 Squat Jumps
10 Jumping Lunges

** CARDIO CORE BLAST
30 seconds fast Mountain Climbers
30 seconds Elbow Plank
(15 second break if needed)
30 seconds slow Mountain Climbers
30 seconds High Plank

ARMS AMRAP
(complete as many rounds as possible in 4 mins)
10 Push Ups
10 Tricep Dips
10 Commando’s
10 Plank Toe Taps

REPEAT** CARDIO CORE BLAST

CORE AMRAP
(complete as many rounds as possible in 4 mins)
10 Toe Touches
10 Penguins
10 Bicycles
10 Elbow to Knee Crunches

FINISHER
20 seconds: Squats
40 seconds: Burpees
20 seconds: Push Ups
40 seconds: Burpees
20 seconds: Toe Touches
40 seconds: Burpees

A dedicated & passionate trainer, Tami truly cares about each and everyone of her clients.  When it comes to her sessions she can be  a tough cookie, that's right, one with the biggest heart.  Describing herself as a closet night owl, Tami shares with us the hardest thing she has ever done, and why she loves being a trainer. 

What is your favourite workout? I don’t have one particular favorite workout.  I quickly scroll through my lastest fascination – currently HIIT BURN – and pick something that piques my interest.

Share with us the tastiest meal or snack you have eaten this week?I love tacos, and my go-to snack is a seed and dried fruit mix from Enjoy Life, Not Nuts!

What is your favourite song, or playlist, to sweat to? Ah, the East Coast campers know my wonderful husband makes my playlists for me!

What does your weekly workout schedule look like? Monday – Casee's evening HIIT class, Wednesday – quick, HIIT-style workout at home, Thursday – Yin yoga, Friday – big cycle to Changi and back, Saturday and Sunday – walk, cycle, swim with the family. I spend time to stretch every day.

Are you a Morning Lark or a Night Owl? I’m a closet night owl; I don’t like that I stay up too late sometimes.

Who inspires you? My older cousin, Kristin, has always been a role model to me: she’s driven, fiercely independent, and a risk-taker.  She’s a dedicated teacher, wife, and mom who cares passionately about what she believes in.  I love who she is!

What is the hardest thing you have ever done? Suffering through loneliness and homesickness in Spain during a year-abroad in college after having just spent two weeks with my parents and brother for Christmas break was the worst feeling I’ve ever felt.

Name 3 things on your ‘bucket list’ I’m not a bucket list person.  I hope to seize interesting opportunities as they arise and be willing to go out of my comfort zone.  That said, I do really want to visit my childhood best friend, Kari, in Juneau, Alaska.

What superpower do you wish you could have? I wish I could put fluffly clouds and blow giant breezes over our outdoor workout spaces!

What is the best thing about being a Trainer? I greatly appreciate the love I get back from the happiness and pride clients feel when they’ve conquered a challenge.

‘To Plan’? or ‘Go with the Flow’? Definitely “to plan!”

Tell us one thing that we did not know about you? My first-ever training run as an adult (mid-twenties) was completed on my living room carpet in front of the TV because I wasn’t sure I’d be able to actually do it, and I was too self-conscious to run outside.  I completed my first triathlon a few months later.

Your fitness regime doesn't have to go to the wayside when you travel. With these 5 portable fitness essentials, you can stay fit anywhere. 

1. Workout clothing including shoes –

My favorite brand for long lasting figuring hugging tights is still Lululemon. They fit well and don’t fall down doing burpees!

For fashion I can’t get past my favorite Aussie brands,  Lorna Jane for bright fashionable crops and tops, PE Nation because it’s so damn hot and stylish, Nimble Active wear and The Upside.

2. Jump Rope – 

This is the ultimate portable workout! Work up a good sweat with just a few minutes of jumping rope.

3. A smartphone and fitness apps – 

A smartphone is useful for more than just listening to music and post workout selfies while exercising. It keeps track of steps, plans workouts, helps navigate, and motivates.

My most useful apps:

·      Gym Boss Interval Timer – You can adjust the timing based on what your workout is for that day.

·      Map My Run– See how far you go, and have the added benefit of not getting lost.

·      12 Minute Athlete – I like this app for times when you want a quick guided workout.

4. Resistance Band –

Resistance Bands are so versatile! They add resistance, assist in body weight movements and can be useful for stretching too.

5. Water bottle –

Hydration, hydration, hydration!

What is your favourite workout? I love HIIT style incorporating both strength and cardio exercises.

Share with us the tastiest meal or snack you have eaten this week? After returning from Sri Lanka and loved the food so much I did a cooking class. We cooked a range of different dishes designed to be shared, using the freshest of ingredients, mostly vegetarian and everything we made from scratch….even the coconut milk. The standouts for me were a slightly sweet coconut chilli sambal combined with a tangy mango curry (which I was surprised to learn uses only unripe mangoes).

What is your favourite song, or playlist, to sweat to? It changes all the time and I like to create new playlists mostly based on what I’m hearing on the radio. For a while now I’ve been loving Rudimental and Ed Sheeran’s “Lay it all on me” – this gets me through a tough cardio set. For a slower, more focused song for strength sets I do like an older song called “Fade out lines” by The Avener, it has a great slower beat.

What does your weekly workout schedule look like? No week is ever the same for me, as much as I wish there was a bit more consistency, life gets in the way! A typical week for me would be:

• Monday – home workout
• Tuesday – Pilates
• Wednesday- Sometimes a rest day after teaching 2 back to back classes or if feeling energetic I do circuit training
• Thursday – Trail run at MacRitchie with Miles my husband, combined with some strength work
• Friday – A total body gym workout lifting heavier weights at 8-12 reps
• Saturday – Momentum HIIT with Amanda C in the Gardens
• Sunday - REST

Are you a Morning Lark or a Night Owl? It changes depending on life stage! With 2 kids (2 and 4 years old) we are very much Morning Larks 😊

Who inspires you? My nan. I can describe her with all the nicest words – courageous, faithful, humble, generous, determined, patient, kind. Now 93 years old, she has given so much of herself to helping others and is a wonderful role model to me. She’s made a huge impact on my life and always will, just by being her.

What is the hardest thing you have ever done? Hmmm Miles and I climbing Mount Kinabalu in Malaysia in cargo pants and completely unprepared does spring to mind.

Name 3 things on your ‘bucket list’A family trip around Australia (not convinced yet about putting that word ROAD in front of TRIP), Complete a 2nd half marathon, Go on a trekking expedition up a mountain (e.g. Mount Everest base camp).

What superpower do you wish you could have? The ability to get healthy delicious family meals (that everyone eats) on the table quicker than you can say “what’s for dinner?”

What is the best thing about being a Trainer? It might not seem like this at the time but I don’t actually get the most enjoyment from pushing clients harder in that last round of burpees! Rather what I love is seeing clients walking away with a sense of accomplishment and what can only be described as pure happiness (you can see it on their faces!) after smashing out a sweaty tough session. By being a trainer I get to use the gift God gave me in helping others live better, and even if we only meet once a week for an hour I know how powerful the impact can be because I’ve also experienced it in my life. I’m so grateful to have had the opportunity to do this here in Singapore.

‘To Plan’? or ‘Go with the Flow’? Used to be a hardcore planner but have definitely had to learn to go with the flow more over the last 5 years. And now I realise that ultimately, as human beings that’s all we really can do.

Tell us one thing that we did not know about you? I’m actually a bit messy. Somehow it works for me but I’m constantly driving my husband mad! 

What is your favourite workout? I love HIIT & Bootcamp style workouts. I sometimes just set the clock and complete rep based exercises till the timer goes. Usually a mix of strength and cardio exercises! Check out my workout below.

Share with us the tastiest meal or snack you have eaten this week? My Smoothie!

• Almond Milk
• Peanut Butter
• Banana
• Strawberry
• Blueberries
• Spinach
• Ground Flax Seeds and/or Chia Seeds

What is your favourite song, or playlist, to sweat to? I like to use Spotify for exercise, the “Exercise” playlist (go figure!) or the “Dance Party” playlist. When I am at home cleaning or relaxing, I listen to Jack Johnson, Ellie Goulding, Bob Marley or Sia. And sometimes I have a self dance party to Calvin Harris, Bruno Mars or Tinie Tempah! My karaoke song is Vision of Love by Mariah Carey... nothing beats the high pitch holler at the end!!!

What does your weekly workout schedule look like? Monday I spin, Tuesday usually a home workout and a 20min bike, Wednesday home workout and a 20min run, Thursday Momentum Bootcamp, Friday Yoga Core Flow, Saturday TK Momentum, Sunday either rest or my husband and I enjoy cycling out to Changi Village. We get a coffee halfway at Chock Full of Beans - YUM! All in all I do what I am in the mood to do! If I can workout with a buddy, even better!

Are you a Morning Lark or a Night Owl? I am DEFINITELY a morning lark! I fall asleep seated on my computer, at movie theatres and sometimes at restaurants after the clock strikes 930pm! It’s embarrassing! I love the morning, the pace at 7am is so relaxed yet so full of new energy. Plus the sun looks beautiful coming up amongst the palms trees here in Singapore.

Who inspires you? I am lucky to be surrounded by people who inspire me everyday! Most broadly, I am inspired by people who try their best to focus on what they love and lead their best life possible. There are so many amazing bootcamp participants who are able to balance family, travel, health & work with some of their greatest pleasures! This is an important reminder for me everyday.

What is the hardest thing you have ever done?  Leave my friends and family back home to move abroad however it’s one of the greatest things I’ve ever done :)

Name 3 things on your ‘bucket list’

1. Go to an art jam! Anyone keen?
2. Participate at a yoga/surf retreat in Bali
3. Take french lessons again, I am Canadian and this is supposed to be my second language but ‘if you don’t use it, you lose it!!’

What superpower do you wish you could have? Time travel - take me back to the 1970’s so I can disco dance with the celebrities at Studio 54......with hopes of staying awake passed 930pm of course!

What is the best thing about being a Trainer? Definitely helping individuals achieve their personal goals. Each client is so unique in their target, progress & achievement. It’s such intimate and positive learning experience, I feel very lucky to provide my guidance and support.

Do you plan out or go with the flow? I plan out to go with the flow? LOL - Someone out there understands right?

Tell us something about you that we don’t know. I am deathly afraid of heights! 

With so many different snack options available to us, unfortunately many come with  a lot hidden processed sugars, high salt content and saturated fats. Snacking often involves us getting that quick fix while you get on with your busy day. The flip side, there are so many amazing healthy options available you can opt for that quick to prepare, delicious and nutritious - we just need to be smart about how we fuel our bodies.

Here are 9 healthy snacks that will take you literally less than 10 minutes to prepare when you are really craving that small bite of satisfaction: 

1. A hard-boiled egg - eggs are a natural source of protein and leaves you satisfied for longer. Tip: Boil a handful of eggs and leave them in the fridge. When you need a snack, you can just reach into the fridge and voila!

2. Tuna cucumber bites - Tuna is naturally low in saturated fat and is an excellent source of protein. Cucumber is low in calories, keeps you hydrated and aids in weight loss. Tip: Opt for tuna in spring water as opposed to olive oil or brine.

3. Unsalted popcorn - This is a great low-calorie snack which provides your body with fibre and antioxidants. It’s a great alternative to crisps and tastes great with a bit of cinnamon sprinkled on top.

4. A handful of trail mix - Combine your favourite raw nuts and seeds for a satisfying and nutritious snack that’s full of healthy oils.

5. Celery sticks with peanut butter and sultanas - this is a great combination to satisfy your hunger. Celery hydrates your body and provides a great source of dietary fibre. Peanut butter is full of protein and potassium, and is a great healthy fat, and sultanas provide a great source of energy. Tip: Opt for the low sugar and salt peanut butter

6. Ricotta and avocado on whole grain bread or oatcakes - Ricotta is a great source of protein and calcium, while avocados are loaded with potassium and fibre which all supports a healthy heart and proper digestion.

7. Hummus dip with raw vegetables - This is a great snack to curb hunger in between meals. Chickpeas provide a great source of protein and contain a number of essential vitamins and minerals. Pair it with fresh capsicum, carrot, snow peas, beans, broccoli, or any other veggies you have lying around. Tip: This is a great one to prepare in advance.

8. Seaweed sheets- Seaweed is a great low-calorie snack and another great substitute to crisps. It’s also a great source of protein and vitamin C.

9. Greek yoghurt and mixed berries - Greek yoghurt is a great source of calcium and protein and is a great post-workout snack. Pair it with fresh berries (or fruit of your choice) and enjoy. Tip: choose full fat yoghurt as it keeps you full for longer and has no or less added sugar.

Be sure to exercise portion control and eat everything (including healthy snacks) in moderation.

Other than the obvious answer, run more,  adding interval sessions to your weekly running schedule could be just what you are looking for. READ MORE

Join us at the track or try this 20 min 'Go to' interval set.

Warm Up

• 1 x Lap of the track easy
• 2 x Lap of the track steady
• Dynamic Stretches including ankle rotations, walking soldiers & walkouts.

Interval Set

• 1 min easy running around the track
• 50 seconds hard / 25 seconds recovery (walk if needed) x 10 rounds

Strength Set

• 10 Deep Squats + 30 sec Squat Hold x 10 rounds
• 10 Slow Crunches + 30 sec Crunch Hold x 10 rounds

Stretch & Cool Down

Intervals are defined as ‘short bursts of speed for a set amount of time or for a set distance’ with recovery in between each burst.  Your level of running ability, and your training focus, will determine the duration or distance of your interval sessions. 

Ok lets just admit it, interval training sessions are HARD! We don’t always look forward to them in the same way we may enjoy a long slow run, but they are a necessary part of any good training plan, and over the years I have come to enjoy my interval sesssions as I have seen their benefits.  In order to see improvements from these type of sessions, you have to work hard and push your own limits, and this is not easy and lets face it, it hurts! 

However, there are many benefits to this type of training, and here are my 5 top reasons why I love Interval Training:

1)    Helps with Weight Loss; the intense nature of interval training means your body must work harder to recover and you will burn more calories in the 24 hours after an interval workout than you would after a slow, steady run.  This is called “The Afterburn” and we love it!

2)    Improves Aerobic Capacity; your body becomes more efficient in its use of oxygen and you therefore your body begins to need less to work at the same intensity as before.  This improved aerobic capacity means your endurance and stamina will increase (you can work out harder, and for longer, without getting as tired).  All this leads to improvement in your running performance, the ultimate goal!

3)    Increases the Health of your Heart; over time, interval training will increase the amount of blood that your heart pumps per beat (heart stroke volume) making your heart stronger and more efficient.  Who doesn’t want a healthier heart?

4)    Makes you Faster; Interval training stimulates several physiological changes that can lead to greater speed and stamina. For example, it teaches your body to burn lactic acid more efficiently, allowing you to exercise for a longer period of time before tiredness sets in. The more you train your body to run at these faster speeds, the more it adapts in order for you to do so.

5)    It Feels Good (afterwards); these short bursts of strenuous activity create a surge of endorphins (natural opiates in your brain) and you will experience a true “runners high” leaving you feeling happy and energized after your workout.

Still not convinced? Well you have to try it to believe it, so come along and join us at one of our interval sessions on a Tuesday morning at the CCAB Running Track on Evans Road.  All running levels are welcome.

Kettlebells after a good run.... Ghetto Rapper.....anything & everything with Turmeric... what are we talking about?  We asked our trainer Sarah some questions you may want to know and maybe some you never thought to ask...

What is your favourite workout?  Kettle bells after a good run, boxing non stop for an hour, or just hitting heavy weights..

Share with us the tastiest meal or snack you have eaten this week? Love strawberries, blueberries, light cottage cheese, activated almonds, cinnamon and black pepper in a bowl as a snack. will also take anything and everything with turmeric.

What is your favourite song, or playlist, to sweat to? Anything that makes me look like i am Sarah from da'hood…. Ghetto Rap is my favourite running/workout music.

What does your weekly workout schedule look like? Monday: Hot Yoga, Tuesday: Macritichie Trail run, Wednesday: MetCon (Metabolic Conditioning, in other words High Intensity Circuit Style Training)  Thursday: MetCon and Boxing, or Boxing and Hot Yoga, Friday: Boxing and Long walk. Saturday is ‘rest’ day(kids’ sports) and Sunday is either long run or MetCon

Are you a Morning Lark or a Night Owl? Morning (90%). Other than night Hot Yoga

Who inspires you? Too many people to name. Basically, anyone who has passion for sport and stays dedicated to it.

What is the hardest thing you have ever done? Childbirth. ok, and maybe passing my RKC(one of the 7 tests was 100 KB snatches 14kilo in under 5 min)

Name 3 things on your ‘bucket list’.  Rome or Brussels Marathon, Air Balloon over South Africa, 6 month sabbatical in the Med with the Visser5

What superpower do you wish you could have? I spent all of grade 2 trying to be Wonder Woman. Would also love to wake up as a Champion Boxer.

What is the best thing about being a Trainer? I love watching milestones being reached… whether it’s finally doing 10 strong, excellent push ups, or completing an Iron Man. Helping to facilitate goals will never get old.

‘To Plan’? or ‘Go with the Flow’?  Plan. Always a plan. I have books and books of my written out sessions. Always need to write it down and then tweak.

Tell us one thing that we did not know about you? I was never into sport as a teen. My first 10k was in my twenties… 20 something races later, seems funny to think I never even knew it was in me?!

By Amanda Clement

It became a running joke in our house as we wondered if daddy would arrive home with his “little bag of juice!”

My husband, also a fitness fanatic, had felt he had hit jackpot upon discovering EGA juice in Cluny Court. The story of detox, juicing and giving your body the benefits resonated with him particularly after our rather indulgent summer. So, after speaking with real life result, Sh Sumit Nanda (whom had successfully transformed his own health and life by following basic principles offered by ayvuredic), he was sold!

My husband loves to exercise, however he equally loves steak nights and the indulgence that it brings. With his daily exercise regime -  which includes a mix of cycling, personal training, swimming and running - the six pack he has worked so hard for was still hiding underneath there somewhere.

The inspiration he got from Sumit and his true belief in the superiority of this product got me interested. Weeks after this process I suddenly looked at him one day and asked (tongue in cheek) “Have you had Botox?” Suddenly my 40-year-old husband was looking younger, fresh faced with amazing texture in his skin! That is when I decided I have to get on the bandwagon and I am now four weeks in and not looking back. Who doesn’t want younger looking skin?

So what does a detox & regular juicing involve?

1.     Firstly, we cut out red meat

2.     Completely removed processed foods (which basically we don’t have anyway)

3.     Reduced alcohol consumption to a couple of glasses per week rather than a couple a day

4.     Incorporated ONE juice fasting day per week

5.     Supplement meals with juice daily (our favorites being Miracle, Cleanse & Hardcore Green)

What’s in EGA juices, and how are they different from a regular juice place?

Trust me these are special! Firstly, using the cold press juicing method ensures that all the nutrients are extracted from the fruit or vegetables. Our bodies need nutrients and minerals on a daily basis and it’s almost impossible to get anywhere near the amount we would need by simply eating. Digesting food takes a lot of energy so by juicing, it allows your body time to focus on things such as cleansing, detoxifying and repairing.

Here is what happened after 4 weeks of juicing and detox:

1.     Our sleep improved dramatically! It’s easier to get to sleep and we both wake up before sunrise feeling fresh

2.     We have better mental clarity and motivation

3.     Our skin is looking younger– it’s the best anti-aging treatment!

4.     We have increased energy and fitness levels. We’re able to work out more efficiently and effectively

5.     Better digestion

6.     Weight loss

Seven weeks on, my hubby feels amazing, looks younger, healthier and is in the best shape of his life. Did it come down to the juice or the diet changes or lack of alcohol? I would definitely say a combination. The juice allowed him to control cravings, and it fueled his body with all the vitamins, minerals and nutrients. The hiding six pack may come out one day but if not, every other benefit from this is what is really important.

Remember, toxins are all around us in food, water, beauty products, environment and in stress. Even if you have a healthy diet and lifestyle you still need to detoxify your body.

Get started by visiting one of the EGA Juice Clinics

• 01-04A Cluny Court, Bukit Timah Road, Singapore
• The Forum Shopping Mall, Orchard Road, Singapore

Guilty of those pesky midnight cravings? Hunger can really strike at any time of the day but the late night ones can be the reason you still might not be seeing the results you want. It’s time to break the bad habit and start eating more efficiently throughout the day to curb these cravings.

Eating dinner and snacking late at night puts a strain on the digestive system. With this comes bloating and restless sleep which can also lead to weight gain in the long term.

Of course, the science of total calories in and calories out still play a role in weight control, however it has been proven that eating right before bed regardless of this can have a negative effect on weight gain. 

Food is the where our body gets its energy from, its our fuel. The more active you are the more fuel you need, and the less active you are the less your require. So unless you plan to head out for a midnight “sleepwalk/run” it doesn’t make sense to eat before you sleep.

Allowing your body a good 12 hours or so overnight without food comes with benefits. Giving your body and digestive system a rest at night not only improves your sleep but it could also be the weight loss solution you have been looking for.

So, how do we break the habit? What can we do to help with these cravings?

1. Eat a wholesome dinner - include fresh vegetables, wholegrain and lean proteins to fill you up. Avoid processed foods.

2. Snack during the day on healthy options (check out our healthy snack options )

3. Make yourself a cup of herbal tea, if you have a sweet craving go for licorice root tea it will be sure to hit the spot!

4. Brush your teeth

5. Close your eyes and sleep through it

Sleep well, eat well and move daily and you’ll soon be closer to reaching your goals and be buzzing with energy.

Let’s face it, we’re now spending more and more time in the office working. In fact, for the majority of us, that equates to nearly two thirds of our working week. Between meetings, tight deadlines and that never-ending to-do list, the stress and pressure of our jobs put us through can really take it’s toll on our health.

Our bodies are made to move, so for you office folks out there, sitting down in a chair staring at a computer screen all day really isn’t doing you the world of good. As a general rule, you should move 10 minutes for every hour sitting down, but very few of us actually stick to this. I mean, when you have that pending deadline, you’ll work towards delivering your work first right?

So what’s the solution?

It’s an employer's responsibility

More time at work, means less time spent looking after yourself and taking care of your health - which can be detrimental to your overall wellbeing.

Now, successful organisations who value their employees understand that their wellbeing is an essential component to the company’s success. Incorporating regular team fitness programmes into a corporate wellness package can have a positive long-term effect, both on company performance and the health and happiness of its employees. By getting people out of the office regularly, being active and working on creating a healthy work-life balance, employees will be happier in the long-run.

Employers need to recognise this, educate staff and take positive steps to introduce or expand their health and wellness programmes.

Here’s why?

1. Decreases absenteeism in the workforce - a happier and healthier workforce, means less time spent at the doctor’s office and on sick leave.
    

2. Lowers employee stress levels and increase productivity - exercise has been proven to release  endorphins, or otherwise known as ‘happy hormones’ and trigger feelings of happiness.
    

3. Increases camaraderie as co-workers form stronger bonds and function better as a team- spending time out of the office in a neutral and fun environment with team mates can bring out the best in people. Fitness activities are a great way to bring teams together where everyone is left feeling alive, energised and recharged.
    

4. Secures longevity in an older workforce - which is key to establishing positive habits and promoting a long, healthy and happy lifestyle.
    

5. It’s fun - and that’s a given. Stepping outside of the office to a new environment, challenging yourself and having fun with colleagues  can really impact a person’s outlook on life. Exercise is  also a great way for the brain to switch off from the daily stresses, refresh and recharge.

So what are you waiting for? Get started by planning your health and wellness programme for this year and get your team excited about fitness.

Serves 2
Bowl Ingredients: 

• Handful of base salad of baby spinach and mixed herbs (I love coriander, basil and mint but just use whatever you like)
• 1 grated carrot
• 1 cup of cooked quinoa
• 10 cherry tomatoes
• 14 thin slices of Japanese or Lebanese cucumber (slice these long enough to roll)
• 200gm of smoked salmon (I love Tasmanian Woodbridge)
• 1 small broccoli, blanched
• 2 hard boiled eggs
• Sprinkle of sesame seeds

Dressing:

• 1 large freshly squeezed lemon
• Dash of olive oil
• Season with salt and pepper

Directions:

• Cook the quinoa until soft and crunchy, then leave to cool
• Place your egg in a pot of cold water. Bring to a boil over medium-high heat, then cover, remove from the heat and set aside 8 to 10 minutes. Drain, cool in cold water and peel.
• Cut the broccoli into small bite-sized pieces, boil some water in a small pan, add the broccoli and cook for about 2 minutes.
• Grate the carrot and slice the cucumber
• Assemble your bowl by adding in the salad first, then arranging the other ingredients around the edge of the bowl, adding the cherry tomatoes in the middle and the boiled egg on top. Add the dressing and sprinkle with some sesame seeds. Bon Appetit!

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As mums, keeping up with our active kids can often be a challenge. In my family, we’ve made it a point to be active outdoors as much as we can. Sure, the heat and humidity can often derail us, but since we have two little alarm clocks that wake up religiously at 6am, we’re usually out the door by 6.45am and you’ll spot us either scooting, riding, running, swimming or completing ‘bootcamp’ challenges.

I know time is a precious resource and many mums find it hard to fit in play time with their active kids, let alone keep up with their energy, while still making time to keep themselves fit and healthy. So why not kill two birds with one stone by achieving both goals at the same time? I’ve found that the more I involve my kids in my fitness routine, the easier it becomes for me.

Here are some things I do with my family that can hopefully inspire you:

• Turn fitness into a game
We have a great front yard that is prime for kids with a trampoline, tunnels, hula-hoops, witches hats and more. I often set up little challenges where they have to jump through hula hoops, get onto their scooters, race down and around the witches hats and scoot back to the trampoline as fast as they can.

At two and three years of age, Ella and Tomas love these little ‘bootcamp’ obstacles I set up and I try to keep up with them by participating and cheering them on. It’s a lot of fun and Tomas always asks what the next challenge is.

Yes, not everyone has a yard, but in Singapore, there are many beautiful parks and green spaces that you can do this, so make use of it.

• Explore the great outdoors
As a family we ride bikes and scooters everywhere. There’s a skate park in our compound and our kids love it, racing up and down the ramps. It sometimes makes me nervous but I do love watching them grow as they get more confident each week.

We also frequently head to the local playground where Tomas will scale up a rock climbing wall while Ella races after birds. I’m usually getting a good sweat from chasing after one or both of them at the same time. It may feel like herding cats, but I’m getting a great workout in the process.

• Get your entire family involved
Being active shouldn’t be something you do separately from your family. Instead, incorporate it into everyday life. The more your children see you enjoying exercise, the more they will want to mimic you and participate in what you are doing. This can a great timesaver as you get to spend time with your kids while still getting your exercise. My daughter Ella really loves getting involved with my workouts. She’s got a lot of energy and makes us laugh all the time. She may only be two but can already punch out four solid push-ups.

I am now in the seventh month of my pregnancy, so the exercises I do have changed accordingly. These days, I always take five minutes to stretch when I wake up. The kids call it “yoga time” and perform planks or downward facing dog beside me. Basically, your energy and enthusiasm on keeping active is contagious, and if you encourage and support your kids to participate and enjoy it too, it will naturally become a part of your family’s lifestyle and I believe it’s one of the best gifts you can give your children – encouraging their love for playing and being active together as a family.

First published by Mummyfique.com

Being pregnant is a cause of celebration but it also means that your body will be undergoing some pretty big changes and sufficient preparation is required. Preparation For the fit woman, it can be a time of confusion and misinformation. Some of the questions that might be running through your mind are:

• What can I do to stay in shape?
• How is my changing body going to affected by exercise?
• Are there exercises I should or shouldn’t do while pregnant?
• How much is too much – or too little?

First of all, remember that you and your doctor are the best gauges of what your pregnant body should or should not be doing. Don’t just follow old wives’ tales that others may have told you of such as ‘you shouldn’t get your heart rate up above 130” and “you shouldn’t lift weights, job or run” blindly as these are not necessarily true for the modern, fit woman.

Instead, avoid movements that make you feel sick, strained, or dizzy. Conversely, movements that make you feel energised, rejuvenated, and vibrant will keep you feeling your best throughout your 40 pregnant weeks. While you should listen to your body and make modifications when necessary, for most healthy women, your ‘normal’ fitness routine can be happily maintained throughout pregnancy.

That said, there are some activities that are highly advised against during your pregnancy and you should avoid:

• Extreme sports (baby might not appreciate horseback riding, surfing, downhill skiing, or gymnastics).
• Exercises that require you to lie flat on your back after the first trimester (supine bridge pose or propping your lower back on pillows is fine!).
• Exercises with a great deal of up and down movements from the floor (due to shifts in balance and center of gravity).
• Exercises that encourage hyper-flexibility (some forms of yoga, like Bikram, capitalise on the naturally occurring relaxing in the body and can cause you to overstretch and injure your connective tissues).
• Exercises that raise your body temperature suddenly and quickly (make sure to enjoy a gradual warm-up, especially when getting your workout on in Singapore’s heat and humidity!).

Instead focus on other types of exercise to stay in shape during your pregnancy. Keeping your abdominals strong with a combination of isometric (like planks) and isokinetic (like belly breathing and pelvic tilts) core exercises is crucial for both an effective labor and easier recovery post-partum.

Walking, swimming, and light yoga tend to feel best, and working with a trainer or exercise instructor on a program that incorporates weights, bands, or other resistance training tools will help you maintain your strength and feel capable as you train for labour.

How much exercise should you be doing?

The American College of Obstetricians and Gynecologists (ACOG) recommends 150 weekly minutes (about 30 minutes per day, five out of seven days) of moderate-intensity exercise to stay fit throughout your pregnancy.

Remember that during these periods of activity, you will need to drink more water and replenish your exercise-related calorie deficit with healthy food. You should also keep your body cool with sweat-wicking clothing and cold towels when possible, and stop if you feel dizzy, weak, achy, or experience any abnormal spotting, swelling, or contractions.

When you’re busy nursing your infant, toting around your six-month old, and eventually chasing your toddler around the house you’ll be glad you took the time to stay in shape during your pregnancy and beyond.

First published by Mummyfique.com

Running is an amazing way to keep fit. It can help increase happiness, and your overall health and quality of life. You can literally run away your stresses and it’s one of the best calorie blasting workouts around.

If you’re reading this and thinking “oh but I hate running” or “I’m not good at it and it’s not for me”, you’re not alone. However you’ll be surprised to learn that many women (and men) who start out with a mental dislike for running initially end up loving it so much that they can’t get enough.

As mums, our natural response is to prioritise the needs of our family before our own, but you are important too. Making time for yourself, even if it’s just five minutes a day, can really work wonders. Start by going for jogs with your dog or running around the playground with your kids. Once you are comfortable with that pace, find a group of friends and go for a fun scenic sunrise jog. Continue to gradually build up the distance your cover and intensity you run at progressively. A good rule of thumb is to increase your mileage by 10 per cent every week, and it would be helpful if you have a goal you want to reach or a long distance race that you have signed up for.

Here are some tips to help kickstart your running journey:

1. Make sure you are in good physical health. This is very important so if necessary, get checked out by a doctor before you begin. Your doctor can advise you on the intensity level that’s most suitable for you. 
2. Invest in a decent pair of running shoes. Running shoes can play a big part in helping you to run strong and in preventing injuries. The biggest mistake that most people make is not realising that not all training shoes are suitable for running — many don’t have the stability and durability needed for long distance running. Instead of going for the prettiest pair (though I know it’s tempting to do so), opt for comfort and performance over style. And, if you are planning to join a race or competition, never buy a pair of new shoes just a week before. Always give yourself at least three to four weeks to wear them in.
3. Wear clothing that is comfortable, absorbs sweat well, and doesn’t chafe or give you blisters. You need to be comfortable to perform at your best.
4. Eat whole, unprocessed, high quality foods. Fuel your body with a balanced diet that includes plenty of fresh vegetables and fruits, nuts and seeds, whole grains, lean meats, fish and dairy.

5. Practice good running form and be conscious of it on every run. You should run tall, keep your head up and your eyes looking forward. Focus on your breathing, making sure you breathe from deep within your belly, and in and out through your mouth. Think about your cadence (number of steps) and the position of your foot strike (how your foot lands on the ground). You should be aiming for approximately 180 steps per minute, with your foot landing directly under your body. The more efficient your running form, the faster and stronger you will be.

6. Mix it up. Don’t run the same distance at the same pace on every run. Try some longer runs, interval and speed runs, hill runs and tempo runs. Each type of run has its own benefits and combined they will make you a stronger, faster runner.

7. Above all, push yourself (or have someone push for you). Every time you head out for a run, have a goal to aim for and try to reach that goal. Determination and consistency are key.

Stay mentally strong. There will always be those days when you don’t feel in the mood. Those are the days where you need to push through, and tell yourself you can do this. The best way to get better at something is to keep at it – practice makes perfect. The more you run, the better you’ll get at it. But remember to listen to your body as it gives you signals when you may be overdoing it or need to take a rest day. Be sensible in the short term, as it will be advantageous in the long term.

First published by Mummyfique.com

For many of us, the older we get, the less active we become. It might be that we think our energy levels don’t match what we felt in our 20s and 30s, but we also start to put our own health and wellbeing second. So why is that?

I’ve had countless conversations with people who think age is a barrier to a healthy lifestyle. But really it shouldn’t be the case; it’s all about mind over matter.

We all lead busy and hectic lives with endless schedules, making it easy to pick up bad habits and make excuses for why we can’t do something. But that’s no excuse for neglecting ourselves.

Here are some steps you can take to help you live life to the fullest:

Be specific and clear with your goals – Don’t just say I want to be fit. What does fit look and feel like to you? How will you measure your improved fitness? Goal setting (and actually writing down your goals) is the first step to change, so don’t skip this part.

Have a plan – This helps turn your goals into reality. For example, try preparing your meals in advance. Having healthy snacks on hand, and prioritising when you’ll exercise is key to your success. Know what challenges are up ahead and develop strategies to tackle them.

Cultivate positive habits – Aristotle wrote “we are what we repeatedly do” – any type of long-term success will come down to our daily routine and habits. Identify what habits derail you and how you can overcome this with a different routine and reward system.

In terms of exercise where should you start? If you want to achieve something, no matter what it is, set your goals, have a strategy to reach them, work hard and be inspired by progress. Progress no matter how great or small, is still progress.

So where should you start? Strength training is a good place and it should be a vital part of your fitness routine, especially after we turn 30.

The vast majority of research supports resistance training to be a very effective means to increase bone density, warding off diseases like osteoporosis, preventing bone loss and reducing the susceptibility of fractures in our latter years. In addition, regular exercise helps improve overall immune function, increase metabolic rate, reduce blood pressure and improve digestive health.

Don’t let your age be an excuse

Age is really just a number rather than a limitation. Personally, I’m fitter today in my mid 30’s, with two children, than I ever was in my early 20s. I’m inspired all the time by my clients in their 40s, 50s and beyond who really walk the talk – they know exercise has a myriad of health benefits and prioritise an active lifestyle.

My best friend’s parents are just examples of this. They still go cross country skiing, running and bush walking and they’re in their mid 70s. I admire their spirit and desire to keep doing what they love to do.

Find the exercise routine that you are passionate about and you’ll stick to it. It should be what makes you feel most alive (strong, excited, happy), and you’re guaranteed to make fitness a part of your lifestyle rather than see it as a chore. It could be soccer, surfing, zumba, swimming or strength training.

Don’t let age get in the way of your success. You’re as young as you feel, so ditch the excuse that you’re too old, and change your mindset. Stay as active as you can, for as long as you can, and enjoy life to the full.

First published by Mummyfique.com

Most of us who live in Singapore travel frequently. After all, there are many holiday spots with beautiful sights and delicious delights that are just a short plane ride away. Being on an overseas leisure trip is usually a great experience, but have we thought about how this may affect our health?

For the majority of us, being away means we lose track of what we eat and rarely factor in any exercise. This also applies to business travel, where we are tied up in meetings all day, find ourselves grabbing food on the go and often end up entertaining in the evening over lots of food and alcohol. The result: you end up feeling tired and sluggish.

I know it’s hard to maintain a stable routine when you are overseas. You’re in unfamiliar surroundings and it can be really difficult to find places to exercise and more importantly, to find wholesome and healthy food to eat.

However, it is not impossible and here are some tips that will help you stay right on the fit track while travelling:

1. Pack your active wear
Always pack your sneakers and some workout clothes. If you have additional room in your luggage, throw in a skipping rope and resistance band or any light and compact workout equipment you have at home. Download several 15- or 20-minute workouts onto your phone (there are many free videos and apps these days) and you’ll have no excuse not to workout, wherever it is you are in the world.

2. Start staying healthy, even at the airport
Start your trip on a healthy note and get moving from the time you are at the airport. Use the stairs instead of lifts and escalators, and walk to your gate rather than riding the travelator. Also, avoid from indulging in fatty or sugary foods and opt for healthier alternatives where possible — you’ll feel better for your journey in the skies. Drink lots of water and limit your alcohol intake, avoiding the latter if you can.

3. Avoid the buffet breakfasts (or at least limit yourself)
This may hurt a lot of you reading this as some buffet breakfasts are just out of this world, but eat everything in moderation. We tend to excessively over indulge when we are presented with an enormous spread of food as we are overwhelmed by the desire to taste and eat everything, and go back for seconds. I definitely feel the same way, but our bodies simply don’t need that much food.

Keep it simple and order from the a la carte menu instead. Foods such as poached eggs, smoked salmon and avocado are good options, and always ask for steamed vegetables without sauce as they are generally high in salt and sugar. You can indulge in the occasional pastry or muffin, but don’t make a habit of it and limit your intake.

With a wholesome meal you’ll feel less tired and have more energy throughout the day.

4. Make smart snack and meal choices
Where possible, carry some light snacks with you throughout the day. It can be the unsalted nuts from the mini-bar or an apple from breakfast, basically anything healthy that you can snack on when you are out and about. This will keep you going throughout the day and you’ll be less likely to over indulge during lunch and dinner.

Choose meals with lots of fresh vegetables and lean protein such as chicken and fish. Reward yourself with a beer or cocktail, but throw in healthier options such as soda water mixers. Always stay well hydrated throughout the day.

5. Commit time to work out and stick to it
Set aside a time each day to do a quick workout. It’s best to get it out of the way first thing in the morning  — this way you won’t be able to spend the day talking yourself out of it.

Whatever time you choose, stick to it and just do it no matter what; it’s less than 20 minutes of your day after all. If you’re travelling with your family, involve your husband and kids in the workout and it will be more fun.

Try this equipment-free circuit workout in your hotel room:
• Warm up for about five minutes with some skipping, high knees, butt kicks and some dynamic stretching.

• Circuit 1
Complete each exercise below for 40 seconds with 20-seconds of rest in between. Repeat three times
– Jumping jacks
– Jump squats
– Forward lunges (alternating with both legs)

• Circuit 2
Complete each exercise in the circuit for 40 seconds with 20-seconds of rest in between. Repeat three times.
– Push-ups
– Bicycle crunches
– Mountain climbers

• Cool down with some light stretching

First published by Mummyfique.com