Digital Resources That Can Help Your Sanity

The safest thing that you can do for yourself is to stay at home. However, staying at home can take a toll on your Mental Health. It is difficult to live in a world where you cannot meet your loved ones whenever you want or where you cannot accomplish your usual outdoor activities. At some point, the news can either bore or stress you out too.

Fortunately for you, there is a wealth of digital resources that can help you stay sane. Download one or all of these apps!

#1: ZOOM

It is important to stay connected despite practicing safe distancing. One mobile and computer app that can help you connect to your loved ones and to your co-workers is Zoom. Zoom meetings are all the rage these days! This is possibly due to the useful functions of Zoom such as screen sharing and virtual backgrounds. Apart from that, many people are conducting free webinars that focus on their skills or on Mental Health awareness.

Consider opening a delicious bottle of wine while you host a virtual party with your friends. It is happy hour somewhere, right? Moreover, you may connect with your significant other as you cook and eat a meal together.

#2: DUOLINGO

Duolingo is a popular app that gamifies language learning. It offers bite-sized listening and speaking lessons among over 30 languages. If you have been itching to learn Spanish to watch Money Heist more efficiently, then you may give this app a go. Interestingly, it includes more obscure languages such as Latin and High Valyrian too. GOT fans will know what I am talking about!

#3: HEADSPACE

If you are looking for a vibrant and positive app that can help you kick-start your meditation journey, search no further than “Headspace”. Headspace includes hundreds of short meditation recordings and lengthy guided sessions. Choose your own preference as these range from physical health to personal growth as well as from stress management to stress relief.

Be honest with yourself when it comes to what you really need at the moment. If you are downloading this app for free, you will be able to access limited free sessions. Otherwise, you may upgrade your subscription to get a full access to their meditation library.

#4: APPLE PODCAST

Apple Podcast and Spotify house a variety of Mental Health and self-care podcasts that can help alleviate the emotional stress that you are feeling at the present moment. A podcast available on Apple Podcast called “Mental Illness Happy Hour” tackles difficult mental illnesses such as PTSD and addiction through interviewing notable figures and celebrities.

Another podcast that you may listen to is the “Miss Psychobabble” podcast. This peeks inside the current issues and popular culture through the lens of Psychology. From finding productivity while working at home to gaining control in times of uncertainty, this podcast educates you about human behavior and solves it through practical tips.

#5: STOIC.MENTAL HEALTH TRAINING

The ancient philosophy of Stoicism dates back in circa 300 B.C.E. Stoics endure pain and suffering without complaints and rants. If meditation is your thing, you can probably enjoy the company of the “stoic.mental health training” app. This app provides personalized insights on what influences your sense of fulfillment and levels of mood. It also gives calming exercises in the morning and evening. What’s more? It has a philosophy-driven journal that will enable you to understand why you are feeling a certain way. It is okay to not be okay, all the time.

#6: ADIDAS TRAINING

Exercise and physical activity helps you to release some “happy hormones” or endorphins. Keep the consistency in your routine by downloading the free ADIDAS TRAINING app. This app lets you complete a workout for at least 7 minutes. It comes in a series of easy to difficult pre-made workouts.

Image Credits: unsplash.com

If you have a particular goal in mind such as weight loss, you may create your own training plan too. Comparing your progress with friends who use the app is also possible. This will enable you to monitor your group workout plans and goals.

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7 Exercises You Can Do At Home While In Quarantine

As new COVID-19 cases continue to emerge in the country, the World Health Organization has urged individuals to stay healthy while in self-quarantine. In Singapore, all fitness centers and stadiums have been closed. Running outdoors does not require wearing a mask. However, walking outside of your house does.

Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Do not succumb to the negative health effects of sedentary behavior! Exercise at home!

#1: JUMP ROPE

There is a reason why boxers incorporate the classic jump rope to their training. It improves a range of skills such as balance, stamina, endurance, and coordination. Not to mention, this lightweight and tangle-resistant rope is adjustable for different heights.

#2: MEDICINE BALL

While I will not require you to spend a huge amount of money on a full set of medicine balls, you may invest in one or two of them. Medicine balls are about the size of a Basketball, but can weigh from 2 to 30 pounds. Use these weighted balls to support your ab exercises. Ultimately, it is fantastic for building your upper-body power. Try throwing it against the wall or to a partner.

#3: CARDIO WORKOUT

For only 7 minutes, you will be able to compete a full-body workout using the free app called Seven. According to the website: “Seven’s workouts are based on scientific studies to provide the maximum benefit in the shortest time possible.” Tailor-made workouts target your goal areas to make sure you get the most out of your training.

#4: RESISTANCE BANDS

Resistance bands are cheap, convenient, and light. They retail for about S$3.90 at Decathlon. Toss a couple of resistance bands in your drawer to enjoy the 20 to 50 pounds of resistance in aid of your strength training. Research about the poses that you can do with it.

#5: 3-MOVE CARDIO CHALLENGE

Created by Eisinger, this 3-Move Cardio Workout for beginners will help you get your day started. It consists of the skater, three-point toe touch, and flutter kick. If you are starting out, try each move for 30 seconds with a pause of 30 seconds in between. You may increase the length of each move as you get the hang of these exercises.

Full workout here.

#6: PILATES

My mother is a Pilates instructor. She believes that a Pilates workout is helpful for your core and glutes muscles. Small and controlled movements are essential to hone specific muscles. Complete the 10-minute Pilates workout once or twice a week.

Full workout here.

#7: YOGA

I am a firm believer of the benefits of rhythmic breathing with a series of flowing movements. This practice is called Yoga. Empty your mind as you focus on the physical aspects of this discipline. Moreover, you will be able to enhance your flexibility and balance. Since I cannot practice Hot Yoga anymore, I delight myself with a couple of Yoga exercises found in YouTube. Choose a video length and a difficulty level that you are most comfortable in.

Start small with EkhartYoga:


You are now looking to the future with hope and expectations. What better investment could you make than with your own health?

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Budget-Friendly Ways To Emphasize Your Abs

It is possible to score the perfect beach belly without spending too much! Case in point, most of the items on this list are free of charge.

THE VITAL ELEMENT

Believe it or not, there is one thing that many novice and some trainers overlook when toning their abs – their diet. Diet plays a vital role in getting your desired look. For instance, you may increase your intake of food rich in omega-3 to trim the body’s excess belly fat. Omega-3 fatty acid in fish oils can cause your body to reduce the amount of fat it stores.

With a dollar, you can purchase a can of sardines at the nearby grocery.

THE UPHILL BATTLE

If you are up for a challenge then, running uphill in a relatively fast pace is an efficient way to burn fat. Hill sprints helps you conquer stubborn belly fat while you indulge in a natural setting. Combining the physical benefits of running and the mental benefits of being outdoors sounds like a win-win situation to me!

Singapore offers a wide array of diversity when it comes to its hills. You can go as low as 30 meters (above sea level) in Bukit Kalang or as high as 106 meters (above sea level) in Telok Blangah Hill.

THE QUICK FIX

Did you know that it only takes two seconds too make your belly look seemingly flatter? You read that right! Andrea Metcalf, author of the bestselling book Naked Fitness, suggests that you change your posture to suit your desired figure. Highlight your flat belly by dropping your tailbone and pulling your hip bones up. Instill this posture to your daily routine by practicing “the quick fix” while you are standing up or while you are stuck in a queue.

When you are walking, Andrea suggests to keep your tailbone slightly tucked under to remove the pressure from your lower back.

THE PROPER ENGAGEMENT

I am not referring to the perfect proposal, which includes a diamond ring and unsigned property documents! Instead, I am encouraging you to engage your abdominal muscles while you walk. To do this, imagine a magnet pulling your belly button backward toward your spine as you stride. Practice this tucking movement until you become comfortable with it.

Walking can help firm one’s abs. Share this benefit by inviting a chum as you enjoy a healthy stroll.

THE SUFFICIENT SHUT-EYE

Research has shown that insufficient sleep was associated with greater fat accumulation around the stomach region. Why is this so? For starters, your body produces more cortisol (i.e., a hormone that mediates various metabolic processes) when you do not get enough shut-eye. The increased production of cortisol can boost your appetite. Thus, you have a tendency to gain more fat as you overeat.

Image Credits: pixabay.com

It is recommended to have at least seven hours of rest. Having sufficient sleep can aid in maintaining your toned belly.

Sources: 1, 2, 3 & 4

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Eternal Benefits Of Waking Up Early

It was 5:30 in the morning and I heard my sister mumbling that she was about to for school. I had two choices: to doze off once more or to wake up and get things done. I chose the latter. And, I do not regret a single thing!

Waking up early has more free benefits that you can ever imagine! You do not have to wake up as early as 5:30 am, just by give yourself more time in the morning (e.g., an hour more) is enough. Pressing the snooze button is no longer an option once you hear the long-lasting benefits of waking up early…

1. PRODUCTIVITY

Waking up early gives you an opportunity to get more things done and to earn more in the process. Furthermore, mornings are usually the time when your brain is most focused and alert. Not to mention, there are fewer distractions in the early hours of the day anyway so you can really achieve more things, smoothly.

Aside from being productive, a biologist in Harvard named Christoph Randler found that individuals who wake up early are more proactive. Other studies echoed his findings and showed that early risers are better at goal setting, planning, and making decisions.

2. BETTER GRADES

A study conducted by Texas University found that students who consistently rise early each day scored better in their exams and overall grades. This is due to the fixed routine and regularly eating breakfast.

So if you are a student, it is best to wake up early than to sleep for long hours and rush to school. Who likes the pressure of hurrying up anyway?

3. MENTAL HEALTH

If treasure relaxation then, waking up early is perfect for you! Early risers have the luxury to give themselves more time to do the things they like such as reading the morning paper, preparing a healthy breakfast, and working out. These things may seem small but it will surely brighten up your mood!

Moreover, studies have shown that “morning people” are generally more optimistic and satisfied with their lives. In fact, Del Suggs who is the author of Truly Leading: Lessons in Leadership, suggests to begin your day with writing down three things you are grateful for. This simple and efficient exercise is rooted from the principles of Positive Psychology.

4. WORKING OUT

As I said, waking up early gives you more time to exercise. And, we all know that exercise either in the morning or at night, has bountiful advantages to your body. By making exercise a daily morning habit, you are able to stimulate energy to your body that will get you ready for the challenges ahead!

Image Credits: pixabay.com (License: CC0 Public Domain)

Image Credits: pixabay.com (License: CC0 Public Domain)

5. DIET

How many times have you heard the statement: “Breakfast is the most important meal of the day?” Well, it is true.

Skipping breakfast is not recommended because your body needs nutrients to help you concentrate and function throughout the day. Also, skipping breakfast makes you more likely to crave unhealthy food and to overeat.

Your body has been on a “fast” mode all night while you were sleeping and you need to “break that fast” with a serving of healthy food.

Sources: 1 & 2

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Budget-Friendly Ways To Flatten And Tone Your Belly

1. GO FOR CARDIO

Cardio or aerobic exercises aid increases both your oxygen intake and heart rate. This is why it is no surprise that cardio workouts help in sculpting your belly. According to Duke University study, if you want to burn loads of visceral belly fat, go for cardio or aerobic exercises. Furthermore, it burns 67% more calories than resistance exercises.

Also try aerobic kickboxing indoors, as the arm thrusts and high kicks firm the abs well.

2. WALK MORE

Bring walking to your favor by engaging your abdomen while you walk. To do this, imagine a magnet pulling your belly button backward toward your spine as you walk. Practice this tucking movement until you become comfortable. Then, you may invite an exercise buddy or two.

3. CONSUME MORE OF THESE

Eat more of the fibrous foods such as apples, artichokes, pinto beans, and broccoli because your stomach will carry about 4% less fat for every 10 grams of fiber intake daily. 10 grams is not too much if you ask me!

Image Credits: threelayercake via Flickr with Creative Commons License (ND)

Image Credits: threelayercake via Flickr with Creative Commons License (ND)

Additionally, eating half a cup of avocado can help flatten your belly. Avocado contains Monounsaturated fatty acids that stop blood sugar spikes to store fat around your belly area. Friendly reminder: consume more of these foods without overdoing it.

4. CONSUME LESS OF THESE

Alcohol intake raises the cortisol levels, which can lead to sending fats straight to your belly. While the bubbles from carbonated drinks including diet sodas accumulate on your belly too. So, it is best to shy away from alcohol and carbonated drinks.

5. SLEEP AWAY THE BELLY FATS

According to a study from University of Chicago, participants who slept for 7 hours or more lost twice as many fats and are less hungry that those who sleep for a brief hours. Having a good night’s sleep is always beneficial. Check out the “Have A Good Night’s Sleep Without Breaking The Bank” article to get quality sleep and to manage the daily challenges ahead.

6. TARGET EVERY ANGLE OF YOUR CORE

Do quick and doable exercises that target every angle of your core namely: Transversus abdominis, Rectus abdominis, Obliques, and Lower back to Glutes. Doing so will not only give you toned abs, but also reduce the risk of injury and improve your overall posture. Choose one move for every angle. Click here for the illustrated guide.

Alternatively, you may follow this “4 Best Exercises for a Flat Stomach” video that takes less than 7 minutes to complete!

Sources: 1 & 2

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