The idea of getting rid of that tummy fat crosses your mind but you just have no idea where to start. How about considering these tips in order to flatten your tummy.
#2 Reduce salt
#3 Avoid consuming air and gases
Stop sipping through straws, chewing gum, and talk while you eat. Why? Because you are going to consume air at the same time that will accumulate in your stomach, leading to expansion of your waist. The same goes for fizzy drinks, your stomach will puff out as the gas gets caught in the stomach when you drink them. Now you know why you feel bloated all the time.
#4 Eat more protein
#5 Eat fibre-rich food
Like protein, food rich in fibre will make you feel full for quite some time and without elevating the blood sugar and blood pressure level. The slow movement of food in your gut will reduce your appetite, making you stop eating for a while. You can get fibres mostly from plant-based food like sweet potatoes, brussels sprouts, avocados, and almonds. See the full list here.
Do bear in mind that as much as fibres may help you lose belly fat, too much fibre consumption may cause stomach cramps, diarrhoea, and bloating.
Although running is a great exercise to maintain a healthy weight, walking is also one of the most effective exercises to shed some fat around your belly. Allocate a 30-minute walk daily in the right heart rate zone to maximise your calorie burn. You could also do some brisk walking because it enhances your activity level as well as reduces the risk of heart disease, diabetes, and several types of cancer.
However, you may start at your own pace and in no time, you’ll find yourself wanting to walk as your daily exercise. It’s simple yet fruitful.
#2 Swimming
If you know how to swim, consider it as your cardio since it’s also one of the ways to lose weight including stomach fat. Swimming for around 15 to 20 minutes is sufficient enough to get your cardio up. If you are a mediocre swimmer, invite your friends along until at least you know your own physical limitations. I mean, swimming is how you get to burn calories in a fun way while not being drenched by sweat!
#3 Do flat-stomach workouts
#4 Do yoga
Not only does yoga relax you, but you get physical health benefits too. Undoubtedly, yoga is astoundingly advantageous to your overall well-being. Since yoga is known as stretching exercise, it contributes well to weight loss without having to do high-intense workouts. Just so you know, stress emotion induces weight gain. So, by doing exercises that calm you, that’s how you tackle fat storage in your body. Convenient, right?
Stylish Banana Leaf Yoga Mat
Peacock Printed Yoga Legging
#5 Cycling Another fun way to flatten your tummy is by cycling! Yes, just spend your evening at the park and cycle to your heart’s content. There are many cycling spots you can pedal along offering a sweeping view of panoramic greenery. Try cycling for around 30 to 60 minutes a day as it’s a moderate-intensity aerobic exercise that may lower belly fat.
Light Weight Cycling Tank Top Set Wear
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Advanced cycling is where you embark on a long-ride tour across the states. Riding hundreds of kilometers per week is the challenge you look forward to. It is physically and mentally challenging but this is what you’ve been training for.
Participating in a tour is a thrilling event since you get to ride with fellow highly-spirited riders and experience heart-pumping encounters along the way. Advanced tours usually involve riding uphill and the distance is always more than 200 kilometers. If you don’t want to miss any exciting tours across the globe, we advise you to join a cycling club.
Some of these skills are not compulsory but definitely worthy to have in your armory. Even though they are not covered in basic riding techniques, it’s fun to learn them. These skills still require practice so you have to shape up or ship out.
#1 Ride with no hand
While you’re on a riding momentum and need a bite of your energy bar or even just to take off your vest, stopping might spoil the pace. This is the time when your hands need to be off the handlebar for a quick moment.
To do so, be sure you are on a straight path with no obstacles. As your hands are off the bar, keep pedaling while steering with your hip, make sure your front wheel is straight, and be careful.
#2 Hop over the obstacle (The Bunny Hop)
You swerve every time an obstacle like a pothole is in your way. But there will be an extremely rare occurrence where swerving is not an option and bunny hop is the only feasible approach.
Hopping requires a little bit of practice and we advise doing it on grass. When you have your position in check, ride towards the obstacle, spring and lift at the right time. You can read further on this technique here to ensure hop perfection.
#3 Eating and drinking
Letting both of your hands off the handlebar is not applicable when the route is unsafe to do so. However, you can still eat or drink with one hand steering the bike.
You should be able to reach the water bottle without having your eyes off the road since you know where the bottle holder is. Besides, the bottle is also designed to sip with only one hand. And if you want to open a food wrapper, you can simply tear it with your teeth or pre-open them before you start your ride.
You can also put your cycling experience to a test. Take part in a race to see how well you handle the pressure of competing with fellow riders in crossing the finish line.
Unquestionably, prepping yourself before racing is a must to ensure you’re in peak form. You can follow this pre-race training guide to improve your performance. And get familiar with the racecourse so that you can strategize when to turn, sprint, and pass others.
Unlike touring, bike racing requires concentration and a strong focus on yourself to finish first while still adhering to cycling etiquette for the safety of every participant. Most importantly, race with confidence.
As you park your bike in the garage, a kid is seen learning how to ride a bike and you start to rehash the past, back when you’re still new to cycling. A desire to pass down your knowledge suddenly comes to you because undoubtedly, you know coaching may help anyone interested in cycling to overcome their weak spots.
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Cross Reference:
It’s crucial to train yourself with some tricky yet handy cycling techniques in order to achieve cycling efficiency. With these techniques up your sleeve, your cycling performance will improve and save a lot of time in the course of your ride.
#1 Climbing
On or off-road, a steep and crooked path is inevitable. It’s best to practice riding on a steeper path that suits your riding style so that in the long run, you can climb without much exertion. Some tips for you: Shift to the right gear, work on your balance, maintain reasonable pedalling, and always anticipate steep sections.
#2 Descending
Yes, riding down the steep road is a chance for you to stop pedalling and let the gravity do the work. This is where you take a short break for your legs and back, do some stretches on sore muscles, then adjust your body afterward for lower wind resistance. As you are reaching downhill, start pedalling slowly to maintain the pace.
#3 Braking
Braking at the right moment will keep you from falling and retain your momentum. A sudden brake might cause loss of balance and a hard brake may wear down the brake pad. Therefore, stay vigilant of your route whether you are riding downhill, on a rocky path, running into some road hazards, or around moving vehicles.
#4 Cornering
This skill requires major practice that involves balancing your body, the right time to brake, as well as your bike and body positions. Cornering can be extremely useful for an off-road rider where the route terrain is meandering and usually unpredictable. It is a quite challenging skill to master but you can check out the video explained by Global Mountain Bike Network for some insight.
#5 Pedalling (Cadence)
Cadence is where you optimise your pedalling per minute at a given speed. As you are investing in this type of fitness, aiming at 60-80 revolutions per minute (RPM) is a good goal. Upon achieving your target cadence and adapting to it, fast cycling will feel like an easy feat for you with minimal muscle fatigue.
You may also get a deeper understanding with the detailed instructions advised by Tricia Davis.
With various cycling techniques that you have practised, it’s time to schedule an intensive weekly ride in order to enhance your strength on the bike, to achieve your optimum cardiovascular fitness, and build endurance.
The plans should consist of a long-hour ride, intense sessions, and rigid disciplines. You can explore the 6-week program suggested by Selene Yeager and Leslie Bonci as a start.
If you find the 6-week plan too intense, you can try the 4-week plan by Simon Kidd. In every training or ride session, remember to always do a warmup and cooldown routine as well as focusing on your body recovery.
Also, cycling on your bike is not the only workout you should train. Swimming, running, working out at the gym, or even walking are some of the exercises you can pursue on your cross-training days. These off-bike exercises are needed in order to work on your different muscle groups while giving your cycling muscles a break.
And remember, there are quite a number of factors that will affect your riding speed. Just put more effort into finishing your plan. The effort is what counts!
Some riding activities require a more durable bike. So it is wise to have your bike upgraded or get a new one that suits your training schedule. Your starter bike might not be built for an extreme ride plan.
With discipline and perseverance in finishing the program, we believe you yearn to evolve into a pro cyclist that will say yes to every riding challenge, come what may!
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Every bike is fine-tuned to a person’s suitability and comfort. A few things you should consider when choosing a bike is the weight and size, your riding style, and your budget. For beginners, we suggest you opt for a lightweight bike. It is easy to handle and for you to get the hang of it.
Although the lightweight bike may provide an advantage to ride uphill, it will be less durable and not suited for extreme rides. But that’s fine, we all start somewhere!
Moving on, you will need the necessary gear to ensure your safety. On top of the list is the helmet. Get one that fits your head and suits your style. A set of comfortable jerseys, bike shorts, gloves, sunglasses, and safety equipment are needed too. You can look for many viable options here. This may seem a lot, but safety does not come with luck, so be prepared!
Cycling Sunglasses
Reflective Active Semi-fingered Cycling Gloves
Once you’ve mastered all the techniques, it’s time to draw up a schedule for your cycling routine in order to track your progress. It should be doable with your current capabilities. And no matter when you set the time to ride, you must always do a pre-ride check: Inspect your bike, carry a safety kit, fill up your water bottle, and prepare some energy snacks. Oh, don’t forget to stretch too. This checklist is to ensure a smooth cycling journey and not to mess up your schedule.
Remember, consistency is key. When you have created your riding habit, you will feel more natural as your body has adjusted to the routines you’ve set.
Now that you’ve grasped all the basic requirements, you might reach the point where you want to explore your riding style. Some prefer to ride alone and some prefer in a group, which both have their own merits.
Riding alone allows you to ride at your own pace and to enjoy some me-time, only accompanied by your thoughts and surroundings. Contrarily, riding in a group will keep the average speed in momentum and it’s fun to ride with fellow riders where you can exchange knowledge.
At the end of the day, you will eventually figure out what is the most suitable type of riding that fits your preference. You could be a competitive rider, an off-road rider, or maybe an extreme one.
And of course, you must adhere to safety precautions when riding outside. You may have worn all the safety gear but your surroundings are not. Keep your eyes and ears alert at all times, obey the traffic laws, and avoid riding at night.
If you don’t wish for any unwanted incidents to occur right after you embark on your cycling adventure, staying safe must always be your number one priority.
Cross-reference:
https://www.bicycling.com/training/a20027599/how-to-start-cycling/
https://www.cyclingweekly.com/fitness/beginner-cyclist-tips-370876
https://one.nhtsa.gov/people/injury/pedbimot/bike/kidsandbikesafetyweb/index.htm
Sometimes it’s good to not test your capacity when it has the potential to put you in danger. This is one of the situations. As the jungle can be very dense and trails may get confusing, therefore it is strongly advisable to always hike with a group of at least 3 to 4, which would be a good number to have. Plus it’s more fun too!
Even when you hike with a group, always tell people where you’ll be. It’s good to let your family and loved ones know how long your hike will take, in case anything happens to you. They would be alert if you go long hours missing. When that happens, you would want someone to go looking for you, in the case you are unreachable.
Always do your due diligence to research the hiking trail. Find out how long the hike will take, whether the terrain is an easy or difficult one, what kind of texture of route you will be encountering, and any relevant information. Will it be rocky or muddy, so you can prepare well with the right footwear. Will the weather be chilly at the peak? Or will it have a tendency to rain on this trail?
Doing your due research will reduce the risk of under preparation and make your hike more enjoyable! You can find a range of outdoor accessories for your preparation here.
Respect nature. It doesn’t belong to you. It is not a dumping ground and it is a place where people come and commune together. It is a common space that should be appreciated. The community puts in the effort to maintain and keep the forest clean. So, do your part when you bring food, bring it down with you, and dispose of it in the trash can.
If there is no trash can in sight, then hold on to it because it is yours. So take responsibility and accountability for your own things. One less trash makes many hikers’ experiences more enjoyable!
Food is fuel! It is so important to have the right fuel for your body before a hike, so you would have the energy to go through the terrain. A perfect breakfast meal would be a cup of oats and a banana, which should suffice you. You do not want to be consuming sugary, heavy, and caffeinated meals before a hike as it may make you feel uncomfortable during the hike.
Don't ruin your hiking adventure and check all these boxes for a smooth hiking experience!
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6 Best Cycling Spots To Pedal Along In Malaysia
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6 Best Cycling Spots To Pedal Along In Malaysia
Check out the top 6 favorite cycling spots across Malaysia.
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5 Places To Hike For Beginners in Klang Valley
Find out the best hiking spot and enjoy the view along the trails.
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Pay a visit to these diners to feast your tummy with plant-based meals.
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Take a cup of coffee about an hour before a workout can improve physical activity performance by 11-12% because it will increase the adrenaline levels in blood. Adrenaline is a hormone that helps us decide on “fight-or-flight” response and therefore it helps us prepare for physical exertion.
Coffee is a common ingredient in fat-burning supplements, and there's a good reason why. In fact, it's one of the few natural substances that can actually help you lose weight!
Coffee has a calming effect. Studies have shown that caffeine is useful in combating stress, anxiety, and tension. In a study at the University of Hertfordshire, it was found that 60 minutes of moderate exercise coupled with moderate consumption of a cup of coffee reduces the feeling of stress (as measured by salivary cortisol).
It is well known that coffee has the ability to boost the level of dopamine in the brain. Dopamine is the main neurotransmitter that helps in the regulation of the amount of motivation one has toward a particular task or idea.
Caffeine also increases our mental alertness, which is why it is a common drink among students or anyone who needs a boost to get any work done.
Caffeine is essential to the body's immune system, as it stimulates the production of white blood cells, which are important in the fight against infection.
Caffeine also aids in the production of antibodies, which serve as the body's natural defense mechanism against infection.
Coffee is a popular beverage all over the world, and it has a slew of health benefits to boot.
Not only can a daily cup of coffee help you feel more energised, burn fat, and improve physical performance, but it may also lower your risk of several conditions, including type 2 diabetes, cancer, Alzheimer's, and Parkinson's disease.
In fact, coffee may help you live longer.
When preparing or ordering your drink, it's important to keep an eye out for the ingredients that have been utilised.
Cekodok Pisang, also known as ‘jemput-jemput pisang,' are deep-fried banana fritter balls that are commonly served as dessert snacks in Southeast Asian countries. It is a popular street snack that can also be turned into a simple dessert if you have a surplus of overripe bananas on hand.
The traditional ‘kodok pisang’ as in Rasa Malaysia’s recipe, which is great for breakfast or as a tea-time snack goes exceptionally well with coffee and tea. Who can resist the combination of crispy banana skin and fluffy caramelised banana?
This classic Thai dessert recipe is a must-try, especially for durian fans! This dish is made up of a sweet coconut-durian "broth" that is poured over chewy sticky rice - a comforting, heart-warming dessert that is also extremely simple to make.
In addition, if you are already familiar with making mango sticky rice, this recipe will come together in no time! Check out the recipe from the Asian Food Network to make a marvelous Pulut Durian!
With hostessing duties a whole summer worth, it's vital to know how to whip up the perfect dessert. What could be better than a delicious fruit dish on a hot summer day? Particularly attractive are the flavours of tropical fruit tarts.
Sweet kiwi, scattering passion fruits, tangy star fruit, luscious mango, scarlet berries, are all stacked high in thick mango cream. With the recipe from the Baked Bree, you're going to be whisked to your own island hideaway. Can you still feel the sea breeze in the hair and the sand between your toes?
This tropical fruit salad with honey-lime dressing will be the talk of the party. It's a healthy side dish that looks lovely. This dish includes mango, papaya, red and white dragon fruit, kiwi, pineapple, banana, and watermelon.
Tropical fruits thrive in hot, humid climates, that’s why you may often find these wonders available all year long in Malaysia. Jessica Gavin in her recipe shares the tips from the selection of the foods to the recipe until the FAQs!
This sushi recipe is perfect for those who enjoy Japanese cuisine and mangoes. Mango Sushi is a delicious twist on regular sushi. This simple recipe uses luscious mangoes folded up like sushi and may be enjoyed by all ages.
This dessert recipe is perfect for after a hefty lunch. This fusion recipe is perfect for parties, potlucks, picnics, and buffets since it blends fresh mangoes with delicious sushi. Mangoes and rice cooked in milk, folded up as sushi, wreak havoc on your taste senses and leave you craving more. Try this vegetarian cuisine with the recipe from How Daily this weekend with your friends and family!
This meal is a traditional peranakan (nyonya) dish with a hint of sweetness from the pineapples and heat from chiles. This method of cuisine is known as masak lemak in Malay, and it is a dish cooked with santan (coconut milk) and chilli, making it creamy and spicy.
To mop up the luscious gravy, serve this curry over freshly steamed white rice or toast. Nyonya Cooking has a video tutorial as well as a written recipe that you can use to cook this dish at home.
Those seeking something cold are in for a treat. Aside from the above, tropical fruits can be used to flavour ice cubes. It's easy to accomplish and will provide you with great joy. Making fruit flavoured ice cubes is a breeze. You can either squeeze the juice from the fruit or cut it up and mix it with water. Fill an ice cube tray with liquid and fruit. Put an ice cube in your mouth, or two or three cubes in your favourite drink.
Try this tropical popsicle recipe from Healthy Taste of Life that is sugar free!
Who doesn't like pineapple or passion fruit jam on warm toast? If you like fruit jam, try making it at home. Making tropical fruit jam is as easy as crushing your favourite fruits and adding them to a saucepan. Sugar and lemon juice to the fruit. Stir gently until sugar dissolves. Bring the mixture to a full rolling boil on high heat. Put it in a mason jar after it cools. Sterilise your jars thoroughly for hygiene reasons.
Check out Yummly.com to discover ten more exotic fruit jams recipes!
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Mental illness has become a norm especially after the pandemic started. The more we need to take active steps to take care of our mental wellness We have curated top 5 apps that you can use to care for your mental health, because you, yes YOU, deserve the utmost peace and joy in your life.
PlusVibes is a smartphone app that promises to serve as a one-stop solution for all of your mental health concerns. PlusVibes is an in-house chat service that connects you with a certified volunteer listener when you need someone to talk to. In addition to a vast library of encouraging videos and uplifting meditation content, the app also includes a database of local mental health organisations that may connect users with a trained therapist if they need more immediate or professional help. The app is free for both Android and iOS users. This app is our personal favourite.
Headspace is a meditation app that guides you on how to live in the present moment. The app offers a 10-day short guided meditation for several topics that are relatable to many, ranging from stress and sleep to focus and anxiety, there is a selection of themed programs to choose from. In the event of an emotional crisis, there are other SOS exercises you may practice.
By installing the app, you may enjoy a free two-week trial of Headspace. The first few sessions will guide you through the fundamentals of meditation. The basics, such as "noticing how your body feels" and "breathing in through the nose, out through the mouth," are explained in a soothing voice. The app helps you to be mindful and be present to notice what goes on with your mind and thoughts.
Presently is an app that helps you to celebrate the richness of your daily life by prompting you to journal the things that you are grateful about. It helps you to pinpoint at least 3 positive things even though you had a bad day. It is such a great practice to exercise gratitude daily. Having gratitude and seeing it in a beautiful list really allows you to end the day strong and positive. This app is free and available to download only on Google Play Store for now.
Moodfit is an app for iOS and Android that helps you figure out your emotions. You may establish clear daily objectives, utilise a variety of methods to improve your mood, and gain insight into what is improving and what is upsetting your mood.
Happify is a research-based programme that aims to assist you in taking proactive steps to enhance your overall well-being and mental health. The app gives you access to a range of valuable tools and information, and you're in control of how you use them to transform your thinking, emotions, and attitudes so you can live the life you deserve.
References;
https://says.com/my/tech/malaysian-mental-health-mobile-apps-that-offer-talk-therapy
https://www.verywellmind.com/best-mental-health-apps-4692902
Backlink:
https://www.headspace.com/
https://play.google.com/store/apps/details?id=journal.gratitude.com.gratitudejournal&hl=en
https://www.plusvibes.com/
https://www.getmoodfit.com/
If you’re a swimwear enthusiast, you’re probably trying to find the best swimwear suits that look great on you and accentuate your body shape. The secret to choosing the right swimwear is to understand your body shape. Whether you’re looking for a cover up or a bikini, here are a few pointers on how to choose one that will look right on your body.
With an A or B cup, you're proportionally smaller on top, like Kate Hudson, Zoe Saldana, and Ariana Grande.
Because a smaller breast requires less support, search for styles with less covering or embellished detailings, bows, and patterns. This will help to show off your small bust and make it look more proportionate.
Diana One Piece Swimsuit |
Polka Dot One Piece Swimsuit |
Halter Floral Print Swimsuit |
https://www.vv-ehouse.com/products/sj-1023-d?variant=34555958132897 |
https://www.vv-ehouse.com/products/2323?variant=37140143014049 |
https://www.vv-ehouse.com/products/ah-9039?variant=35264900399265 |
If you have ample cleavage like Cardi B, Katy Perry, and Sofia Vergara, you're chesty and need additional support up top.
Support is crucial if you're more well-endowed on top. Choose suits with underwire or moulded cups to provide the girls the support they require. If you want to draw attention away from your breast, avoid ruffles or decorations at the top.
One Shoulder Leopard Print Swimsuit |
Front Open One Piece Swimsuit |
https://www.vv-ehouse.com/products/a19743?variant=36718863319201 |
https://www.vv-ehouse.com/products/8054?variant=37043699777697 |
You have an apple shape to your body and carry most of your weight in the middle like Drew Barrymore, Lena Dunham and Kimberley Walsh.
If you don't like low-cut options, there are a variety of one-piece and two-piece suits, such as high-waisted or tankini styles, that will provide you with additional covering.
Image source: bouxavenue.com
Like Miley Cyrus, Ciara, and Jennifer Aniston, you're more straight up and down and have fewer curves.
Playing up your curves with styles that flaunt your frame is the name of the game. Suits with less coverage provide the appearance of a slimmer form. You’ll want to look for a swimwear that will accentuate your toned body.
Image source: bouxavenue.com
Like Lizzo, Ashley Graham, and Kim Kardashian, you're curvy all over with a large bust, hips, thighs, and butt.
When it comes to curvy frames, the aim is to emphasise your curves while also offering adequate support and covering. If you don't want to emphasise your curves, avoid monokinis or string bikinis with thicker ties, which can draw attention to your broadest parts.
Image source: bouxavenue.com
Long, slender legs, narrow hips, a larger breast, and lovely, broad shoulders characterise the ‘carrot' or inverted triangle body form. When picking swimwear, it's important to keep your look balanced.
Carrot body types, like pears, have the ideal form for mixing and matching. To create a balanced visual frame, choose separates with brighter colours and patterns on the bottom half.
Image source: bouxavenue.com
Like Beyoncé, Jennifer Lopez, and Bebe Rexha, you're curvy in the hips and thighs but smaller on top. The key to finding the right swimsuit is finding one that balances your proportions while also providing the coverage you desire for your lower half.
Style for a clean-skirted bottom that falls just below the widest part of the upper leg for a classic look. Avoid reaching for a boy short or a bottom with a thick band. The extra fabric will draw attention to the place you're attempting to conceal. A plunging neckline or eye-catching top draws the eye upward, minimizing the bottom.
Image source: bouxavenue.com
There are many ways to unstuck yourself mentally, one of them is by moving physically. Here are 5 completely free apps to get your body moving, heart pumping and mind active! You’ll thank yourself for reading this later!
If you love to dance and you love music! I guarantee you will love this app! You will need your phone, internet connection, and a laptop to play this game. Your phone acts as a controller and your motion detector, while your laptop acts as your screen to play and groove to the beat!
This game practices your coordination and timing. It definitely brought out the competitive spirit in many players around the world! This game is available to download on both the App Store for iOS users and the Play Store for Android users.
If you’ve been sitting too long on your desk, you need a quick pick-me-up, and are in need of some movements, this app is for you! It has 4 types of games and all games definitely train your hand-eye coordination and help you to move and jump around within the time limit! Keeping your heart rate up like rapid cardio! Active Arcade is also available to Android and iOS users.
Instagram is not just for OOTDs and Make-Up tutorials, it is also a platform that you can utilise to follow fitness accounts that have weekly live workout sessions and amazing workout content. Feel inspired by the fitness community on Instagram and join these free live workout sessions and workout tips and tricks right at home.
Follow these accounts for the awesome content!
NTC App is a step-by-step guided app with a timer and music that allows you to pick the song of your choice. Fully equipped with visual and audio cues to remind you to breathe and make sure you have the right form. This app remains one of my top favourite workout apps as it is well developed and free for all. It is really quite foolproof and user-friendly for any beginner who uses Apple or Android out there.
If you love following your favourite fitness gurus on YouTube, then Fit On is for you! Fit On is an app that gives you unlimited access to the world’s best workouts from celebrity trainers. Download and train with the best like Cassey Ho, Julianne Hough and Gabrielle Union.
The app comes with a personalised workout plan that is only customized for you! The app comes with many types of workout from HIIT, to Strength Training to low impact like Yoga. Discover the exercise that suits you best, you can sign up here to find out more.
The app is available for both iOS and Android users.
Reference:
https://www.instagram.com/chindian.gainz/
Backlink:
https://fitonapp.com/
https://www.instagram.com/fitbysonicca/
https://www.instagram.com/chindian.gainz/
https://www.instagram.com/fitjiejie/
The best part? You can customize them to your liking and know exactly what goes into them. Follow these 5 easy DIY recipes to give you the energy you need to crush your long run.
Photo and Recipe: Eating Well/Diabetic Living Magazine
When you need a quick burst of mid-run energy reach for these banana bites. Low in fat and fiber, they provide easily digested carbs thanks to the combination of banana, honey, and white flour (whole-wheat flour contains more fiber, which slows digestion). Roll on to EatingWell to try this recipe!
When compared to sports beverages, bananas have equivalent or stronger anti-inflammatory benefits for athletes. Bananas are also high in potassium, an electrolyte that helps the body maintain fluid equilibrium.
Photo and Recipe: Two Peas & Their Pod/Maria Lichty
These no-bake snacks take just 15 minutes to make and offer steady, long-lasting mid run energy. The peanut butter base is packed with protein to keep your muscles fuelled and the oats deliver carbs for energy while oats provide slow-burning energy.
The raisins are the perfect touch—they’re a natural source of sugar to spike your blood glucose, which gives you a quick energy boost. The only hard part? Not eating the whole batch. Follow this recipe from Two Peas & Their Pod that only takes minutes to make!
Photo and Recipe: Lee Hersh/Daily Burn
This high-protein energy bar recipe contains less sugar than the normal bar and has 12 grammes of protein. They require only six ingredients and are gluten-free, dairy-free, and vegan.
For a more “peanut butter cup” flavour, use peanut butter, or cashew butter and vanilla protein powder for a cookie dough flavour.
Photo and Recipe: Olive Magazine/Amanda James
We all know how energising porridge is, so it should be no surprise that, when compacted down into a snack-sized portion, oats provide a quick and easy boost of energy. This super easy Amanda James’s ultimate flapjacks with mixed nuts and dried fruits recipe is a winner every time.
Photo and Recipe: Chelsea’s Messy Apron
Lucky for you, a medium-sized baked sweet potato can supply you with enough natural energy to run a half marathon. Sweet potatoes are loved because of its taste, versatility, and affordability.
Plus they’re easy to find at all grocery stores. Sweet potatoes are often overlooked as a fueling option for runners, but they have a good balance of carbs, fiber, protein, and micronutrients.
Check out Chelsea's Messy Apron of roasted sweet potatoes recipe also to know how to pick good sweet potatoes and all other FAQs about sweet potatoes.
5 Easy Steps to Grow Your Own Herbs
Spruce up your house with your own mini herb garden.
8 Natural Aloe Remedies You Must Try
There’s more aloe vera has to offer other than soothing sunburn and treating minor wounds.
DIY Remedy: Surprising 7 Beauty Recipes from your Leftovers
Don't throw that orange peel away just yet! Check out what they can do as skincare.
Cross References:
This is one of the greatest hill and trail running paths in KL. This trail is surrounded by trees, mountain biking paths and walking/hiking routes. The terrain is quite hilly.
Here are two route suggestions if you decide to have an outdoor run at Bukit Kiara.
Kiara Hill - This is a difficult 5km hill loop. The pedestrian road is mostly paved, although there is also some dirt route. Your starting point should be at Taman Rimba Kiara located near the Aether Cafe. Do a loop at the peak of the Changkat Abang Haji Openg. It's a 5.2km, going out on the same path you will be returning on, with a 480-foot elevation increase, with the first 1.4km being the steepest.
Bukit Kiara Trail - The marked trail is almost 2km long in both directions. It's steep for the first 0.5 km, then it flattens out. The race begins in the Indoor Arena, which is close to the equestrian facility.Your starting point should be at Indoor Arena located near the equestrian center.
Image credit: heartpatrick
KLCC Park is a 50-acre park located near the Suria KLCC shopping mall. A two-acre children's playground, a 1.3-kilometer running track, shelters and seats, patterned walkways, and sculptures are all part of KLCC Park. The park is equipped with a special rubberised track for joggers’ comfort and safety. There are also plenty of rest stops along the footpaths in the park.
Image credit: Desa Park City
The Central Park allows you to do both – slow down or pump up. Chill out on its well kept lawns and have a family picnic; a great mood booster spot from the hustle and bustle of the week. You have the freedom of options to choose to take in the scenic view of the Central Lake or get your heart racing by hitting its jogging paths and get a satisfying cardio workout in.
Stay for the dogs if you come for a run. Desa ParkCity is one of the few parks in KL that is dog-friendly, which makes for excellent running amusement. The flat-ground pathway is 2.2 kilometres long and goes around the lake area. If you need to refuel after your run, there are several F&B options in the vicinity which makes this park the perfect place to go.
Image credit: Vision KL
Another favourite running destination is the Lake Gardens also known as Perdana Botanical Gardens. Do come here on a busy running day and you'll see a crowd of people. It is a vast region in the city with beautiful foliage and architecture. You’ll definitely clock in a great workout as this place is huge and has many things to explore and sightsee.Adhere to SOPs and maintain social distance, and always be ready with a mask when you are in close proximity with people, pull your mask up from your chin to be safe. We know running requires oxygen and it will be difficult to run with a mask on but always have it readily on your chin or wrist. For safety, avoid going to crowded places or pick a time that will be less crowded.
Check out a few running gears you can shop like running shoes, leggings and tops to equip yourself for your running routine.
5 Effective Stretches to do Before and After Running
Avoid hamstring injury and never forget these stretches for an effective running session.
How to Dress Like A Pro for Rainy Runs
This article will teach you how to properly dress like a pro during the rain.
What To Wear To Run Comfortably For Hot, Warm & Cool Weathers
Hot or cold, make sure you wear something comfortable for your run!
Reference:
Sample:
https://www.vv-ehouse.com/blogs/athleisure-trends/5-rewarding-benefits-of-having-a-workout-buddy
]]>Want to run comfortably in any weather conditions? Here’s how you can dress up.
The heat can get quite intense and humid in Malaysia’s climate. Hot temperature means greater heat surroundings and more sweat, and the smartest way to dress is to put on loose tops and shorts that are extremely breathable, lightweight and wicks away sweat quickly.
This will allow greater airflow around your body and your sweat can evaporate faster as well.
Remember to opt-out dark colours too as they tend to absorb more light. Which means more heat goes to your body!
Temperature around 30 degrees is perfect running weather. If you prefer more sun protection and skin coverage, a lightweight short-sleeve t-shirt with a pair of capri leggings can be your go-to combination.
The only thing to take note for capri is that the fabric is made of mesh for proper air ventilation. Shorts are fine too if you’d like a breezier run.
Your body loses heat faster as you run in the wind, so wearing full-length and close-fitting pieces is your best bet to reduce the effects of wind chill.
If it’s extra windy, put on a zip-up wind-resistant jacket. With that, you can unzip if the weather gets too hot. It’s all about layering.
When it’s cool weather especially after the rain or in the early morning, you’ll definitely need to wear two layers to start off with.
The golden rule is to avoid cotton at all costs for your base layer because it traps sweat against your skin. Instead of burning up energy to keep yourself warm, your energy should focus on running.
This time, you should also switch to full-length tights to protect your ankles and a zip-up jacket to cover up your neck. These help to keep your body warm.
The key to staying dry and cool in your run comes from the tech fabrics that you wear. They are designed with breathability in mind, and they work to evaporate your sweat, prevent chafing and regulate your body temperature in any weather condition.
It’s important to protect your eyes and skin if you’re running in hot, sunny weather.
Go with a cap that has a nice brim or visors and invest in a mineral sunscreen that is formulated for high UV protection and could withstand a sweaty workout.
Wearing in layers helps a great deal when you experience a change of weather during your long run.
Imagine on a cold morning, putting on a lightweight jacket can keep you warm at the beginning of your run. When it gets heat up, you can tie it around your waist and keep running!
5 Effective Stretches to do Before and After Running
Avoid hamstring injury and never forget these stretches for an effective running session.
How to Dress Like A Pro for Rainy Runs
This article will teach you how to properly dress like a pro during the rain.
Top 5 Outdoor Running Spots in Klang Valley
Get close to nature with these running spots around Klang Valley.
Top 5 Outdoor Running Spots in Klang Valley
Get close to nature with these running spots around Klang Valley.
How to Dress Like A Pro for Rainy Runs
This article will teach you how to properly dress like a pro during the rain.
5 Easy DIY Energy Bites to Fuel Your Long Run
Reenergize stamina for your long run with these DIY energy snacks.
This is a rather straightforward stretch for the entire body. As you stretch, keep your arms engaged, spine straight, and open up your chest.
This will give you a natural boost in energy and feels really good. This pose can help increase lung capacity, warm up your body, help stretch out the spine, shoulders, and arms, lengthen the side body as well as improve posture.
Most yogi must learn the Upward Salute before going on to more advanced yoga exercises for weight loss.
The plank pose, perhaps the most common and well-known of all the poses, is one of the most effective ways to burn belly fat and tone your muscles.
Keep your hips in the same line as your back and legs. Elbows are straight to the floor and parallel to your shoulders and tuck in the tummy for the best results for this pose.
Want a toned bum? Warrior III is a T-position that’ll tone your backside while simultaneously strengthening your back, thighs, and arms!
Contract the abs when holding the spot to feel the burn more. It will not only help you balance, but it will also flatten your stomach. The longer you can hold Warrior III, the perkier your buttocks.
The downward-facing dog pose can help you learn to balance your body and find strength and engage your core. Follow these steps to learn to do it the right way:
1. The hips should remain square with the floor when you raise the right knee.
2. Maintain a balanced weight distribution in both hands.
3. Extend from the top of the head to the lifted right heel.
4. For some breaths, keep the hips squared and open the right hip, stacking it over the left hip. This will encourage you to raise your right leg higher and spread your hips.
5. Try to prevent your body from twisting to the left while you spread your hips.
6. Bend the right knee and bring the right foot against your left buttock in the open hips pose.
7. Straighten your right leg and re-square your hips to the floor after a few breaths.
8. Return the right foot to the ground.
9. Repeat this move 10 times for each leg, then take a break.
Sun Salutations are a great way to start your yoga practice. It gradually stretches and warms the muscles, as well as getting the blood pumping and other beneficial effects.
Sun Salutations increase internal heat when stretching and toning the majority of the main muscles. It's a great pose to trim belly fat, tone up your arm muscles, balance your metabolism, and boost your digestive system.
There are only a few of the yoga poses that will help you lose weight. However, as you are obviously aware, the only way to maintain your ideal, healthier weight is to follow a healthy diet and live a healthy lifestyle that will benefit you in the long run, of which yoga could be just one part.
Too stiff to balance a pose? You’ll need a hand that lets you stretch further. Learn more about yoga equipment and accessories that make this simple lose weight plan an effective one.
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There are 9 types of breast shapes exist in this world. Aren’t you curious about which one is yours?
At the end of the article, you’ll figure out which breast shape are you along with some recommendations to hunt the most fitting sports bra. Have fun getting to know your breast friend!
For this type, the breast hangs downward and comes with lax tissue. The nipples also sit lower where they may or may not point downward too.
Suggestion for a sports bra - Choose a padded or underwired sports bra for additional support. Be selective with the widened band and thick straps that can lift your breast comfortably.
Try the style - Retro Square Collar Sports Bra and Deep V Mesh Panel Racerback Sports Bra
The breasts are equally full and round on the top and bottom with the breast tissues evenly distributed throughout. Breast implants are most likely to look like this.
Suggestion for a sports bra – You’re lucky because this breast shape can pull off any style of a sports bra!
Try the style – Shop em’ all
You probably have this when your breasts tend to gravitate to the outside of the chest, and your nipples also point towards the opposite direction and outward too.
Suggestion for a sports bra - The best sports bras for east-west are either front-closure, strapless or padded, with their primary function to keep your breasts centred on the front.
Try the style - Long Line Front Zipped Sports Bra and Square Collar Cross Board Strap Sports Bra
The breasts are generally larger and fuller next to the east-west, with nipples centred on the front. There’s also a wider gap between the breasts so chances are that you have difficulties having cleavage.
Suggestions for a sports bra – Cup padding sports bra can bring your breast tissue to the front while a widened band support on the side (underarm) works best to provide you a secure fit too.
Try the style - Side Mesh Sports Bra and Cut Out Cross Back Sports Bra
It’s very common to have one breast smaller than the other. The cup difference between the uneven breasts is usually one size or less.
Suggestions for a sports bra - Avoid underwired or encapsulated sports bras because of their sculpted construction to fit each breast. A compression sports bra with removable pads would work best for you because of the elasticity and you can gather your breast around to fit comfortably without gaping.
Rule of thumb - Fit in your larger breast over the smaller breast.
Try the style - Racerback Sports Bra and Iron Fairy Breathe-in Strappy Open Back Active Bra
They are generally muscular and wider with little tissue. No, you don’t have to do any intense workout to have athletic breasts.
Suggestions for a sports bra - A compression sports bra will fit this shape nicely because of its wireless construction and great support for ladies with lesser breast tissues.
The type of sports bra you should avoid is underwired sports bra because it is typically sculpted to fit standard breasts, which is slimmer than this category. You’ll feel uncomfortable and the breasts will not sit right.
Try the style – High Impact Crossback Sports Bra and Back Caged Strappy Compress Sports Bra
The breasts are circular, the same as round breasts but they are fuller on the bottom than on the top. Their nipples are likely to be facing upward or at the middle. Any style of sports bra can fit this shape.
Suggestions for sports bra – Any style of sports bra can generally fit this shape. However, if your breasts are larger, choose encapsulated or underwired sports bra to provide full support at the bottom of your breasts.
Try the style – Back Caged Strappy Sports Bra and Free to Be Longline Sports Bra
Of course, they can look like the real bells! This breast shape typically occurs among larger breast-sized ladies. They have more volume at the bottom and thinner at the top.
Suggestions for sports bra – With the weight of the breasts, you can easily put on a comfy, supportive and full coverage sports bra that offers firm support and a great hold.
Try the style – JagaBall High Neck Active Sports Bra and Iron Fairy Open Back Ruffle Trim Sports Bra
This shape is best described with longish or narrow breasts and it has low nipples with weak tissue. It doesn’t mean you should wear a smaller cup size, just that your chest won’t fully fill up.
Suggestions for a sports bra – Choose a deep plunging style sports bra to give an additional shape. It can pull your breast tissue towards the centre.
Try the style – Iron Fairy Deep V Back Sports Bra and Iron Fairy Double Strap Crossback Sports Bra
In short, always remember to combine your bra size and breast shape knowledge to find the right fitting sports bra. A good sports bra can make you feel your most comfortable self and confidence. With a diverse collection of styles online, we’re here to help!
An award-winning Youtuber and creator of fitness app, Joanna Soh is also certified with Personal Trainer from ACE, Nutritional Coach (VN) and Women’s Fitness Specialist (NASM).
Inspiring over 1.7 million subscribers, Joanna constantly creates videos with holistic topics of fitness workouts, nutrition tips and other wellness guides on her Youtube channel and Instagram.
A bubbly and upbeat personality who is no stranger in the fitness scene and also on the radio broadcast, Linora Low mixes fun, fitness, and passion in her lifestyle.
As a long-term Under Armour’s Brand Ambassador, she sure knows how to make health a fun thing with her famous home workout videos using household items on her Youtube!
Zoey Zhou is one of the top ten fitness bloggers in China and a personal fitness trainer certified by the United States.
Incorporating scientific methods of losing weight, her workout tutorials are said to be very friendly, low to medium impact, simple and easy to understand, although her channel is more suitable for the Mandarin audience.
A lifestyle and fitness vlogger who used to battle bulimia (an eating disorder characterized by self-induced vomit), Emi Wong had come a long way since.
With 4.15 million subscribers to date, the most-followed fitness channel consists of a balanced mix of fat-burning HIIT workout videos, practical tips on how to live a sustainable and healthy lifestyle.
Last year, Chloe Ting became the talk of the town when it comes to viral stay-at-home workouts. Her popularity as a social fitness star started with TikTok, and now the #ChloeTingChallenge trend has gathered more than 600-million views!
If you haven’t tried Chloe Ting’s workout, give this viral workout a try: Get Abs in 2 WEEKS l Abs Workout Challenge. It has more than 354 million views for a reason.
Meet the first Canto-language Youtuber with over 1 million views on the channel. Hail from Hong Kong, Coffee, a former actress turned yoga instructor loves jogging and hiking in her past time when she is not teaching yoga.
Coffee’s sincerity in creating useful yoga workout videos and her down-to-earth, cheerful personality has won many hearts of followers alike across the region. Recently, she had just launched her yoga clothing line too.
One of the OGs of fitness influencers, Cassey Ho started blogging and creating pilates workout videos on Youtube in 2009 and she is now of the most popular fitness figures on the internet.
You’d enjoy her fun-mixed toning workouts as she combines pop music into classic Pilates moves, which is what we have known as Blogilates.
From yoga to Pilates workouts, nutritional guides to real-life testimonials, all these woman fitness influencers here share the same journey of staying fit and healthy together with the community. You can now lose weight in the comfort of your own home, all you need is perseverance and dedication to see the real results at the end. They can make it, so do you!]]>