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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?

Exploring Other Lifestyles That A Singaporean Can Have

Bidding farewell to the mainstream lifestyle and jumping into the wagon of alternatives can be a little scary. For starters, it mixes various subcultures and applies different financial approaches. Are you ready to glance through some of your potential options?

Well, let me start with an option that is relatively expensive to maintain. I shall dub this lifestyle as the “YOGAHOLIC“. Having a Yogaholic lifestyle consists of a balance between work and leisure.

Several years ago, I worked at a fitness studio. This allowed me to cultivate lasting friendships with a few of the Yoga teachers. Many of them led a Yogaholic lifestyle. They frequently go to wellness retreats to rejuvenate their bodies and mold their skills. You do not need to be an expert at Yoga to reap the benefits of a wellness retreat! Two retreat centers came into my mind as they are near Singapore. Enjoy a serene getaway at the luxurious center called The Farm. Located at Batangas (Philippines), The Farm creates a well-rounded program to aid you in restoring your balance. Try their signature spa treatments while you are in there.

The other famous spot nestles in the heart of Ubud (Bali). The Yoga Barn offers daily yoga classes and workshops to establish holistic healing. Embodying the Yogaholic lifestyle allows you to deepen your practice and to adapt healthy eating habits.

Now, let us drastically tip the pointer on the cheaper scale. Let us inspect a way of life that limits one’s spending – the “MINIMALIST” lifestyle. A genuine minimalist does not step out with a pair of brown sack-cloths with hoods or step out of a Muji catalog. Instead, a minimalist tries to purchase as little as possible. This idea contradicts with the materialistic culture that Singaporeans had build. Just notice how many times an average citizen changes his or her smartphone!

Start leading a minimalist lifestyle by keeping your wardrobe simple. You do not have to wear the same shirt or same outfit everyday. Instead, you must avoid hefty designer clothing by purchasing clothes from thrift shops or clearance sales. Do not be afraid to repeat an outfit for a different occasion. Take a hint from the Duchess of Cambridge herself.

Image Credits: pixabay.com

The last lifestyle marries the aforementioned ones together. It prefer to label it as the “ECO-CONSCIOUS” way. Going eco-conscious creates a balance between Mother Earth and its inhabitants. Furthermore, it uses controlled consumption and later saves you money. The conscious effort to create less waste and choose fresh produce will help build a sustainable country that new generations can indulge on.

You may not be ready to join the divergent train, but some of these alternative lifestyles are actually good for your finances. Would you at least consider one option?

Sources:1 & 2

4 Fabulous Beauty And Wellness Activities In Singapore, Under S$55

1. EXFOLIATE YOUR SKIN

Experience natural exfoliation of your skin with Kenko’s Fish Spa Therapy. As the fishes remove your feet’s dead skin cells, you will feel a gentle nibbling sensation that may be ticklish for the first two minutes. Afterwards, you will feel a relaxing pulse stimulating as the therapeutic wave sets in. The benefits of this therapy includes: Smoother and healthier skin Promote blood circulation Release stress and tension The 30-minute therapy costs about S$30.

Image Credits: kenko.com.sg

Kenko Singapore has 7 outlets nationwide, visit: kenko.com.sg/outlet to know the nearest one.

2. LEARN HOW TO RIDE THROUGH THE WAVES

Take on the challenge of getting into the exciting action by learning how to Flowride. On May 23, WAVEHOUSE SENTOSA will conduct a “Girls Learn To Ride” session that is suited for female beginner and intermediate Flowriders who are interested to learn the basics and some new tricks as taught by the in-house female instructors. This Babe-only session costs S$20 for an hour and S$40 for two!

Image Credits: Lim Ashley via Flickr

Order your tickets at wavehousesentosa.com. For others who would rather stay out of the surf, worry not, because there are two beach bars and a pool to keep you refreshed and occupied.

3. TREAT YOUR HAIR ON A BLOWOUT

Book in for a hair blowout at Blow+Bar salon to get a star-worthy makeover. With the “Daily Blowout” you can get double cleanse, scalp massage, conditioning, and a Signature blowout look for S$38-52 depending on your hair length. Kids are welcome to the fun too (i.e., Daily Blowout Kids: S$27)!

Image Credits: blowplusbar.com

You can choose from different Signature blowout looks including BB Volume, BB Natural, and BB Curls while sipping a glass of wine. Ohh la la indeed!

There are two has 2 Blow+Bar outlets nationwide, visit: blowplusbar.com to book an appointment.

4. STRECH AND SWEAT

Enjoy a rejuvenating yoga class at Hom Yoga, Singapore. Hom Yoga is a contemporary boutique yoga studio that offers hot and non-hot classes. Choose from a range of their hot classes such as Hot Hom, Hot Ashtanga, and Hot Flow as taught by internationally trained yoga instructors. What separates Hom Yoga from the most is its minimalist ambience and premier services complete with the staple facilities. Not only is the reception staff courteous but the instructors are friendly too.

Image Credits: Image Credits: facebook.com/homyogastudio

I suggest you go for their 1-week trial for S$49 to get a feel of all their classes. Otherwise, you can go for a single class for S$40. Hom Yoga has 2 studios nationwide, visit: homyoga.com/sg for more details.

6 Ways to Save Money as a Yoga Teacher

Various people have an impression that Yoga is expensive or that Yoga is only for the elites.

Compared to a monthly gym membership, perhaps Yoga can be considered expensive. Clothes, mats, and other props can be costly. But, if you prioritize the practice of awareness rather than flaunting for fashion then you may find yourself saving a lot more.

As Yoga teachers, you get to immerse yourself deeper in the practice and its doctrines. You become less interested in wastefulness and more interested in conservation. With that in mind, here are 6 Simple Ways to Save Money as a Yoga Teacher…

Image Credits: The Cosmopolitan of Las Vegas via Flickr

1. SAVE ON YOGA TOPS

Jessica Matthews, writer on “American Council on Exercise”, suggests that you can wear a simple tank top a fitted and stretchy t-shirt, or a sportswear top, whether or not they were designed specifically for Yoga. An inexpensive top or shirt can be just as comfortable as the designer ones.

2. MANAGE YOUR INCOME AND EXPENSES

In order for you to decide on how much you shall save, first you must be aware of how much you are spending. The typical things you will track as an expense are costs on training, travel, clothing, and books. The challenge now is for you to choose on which expenses you can reduce.

3. MAKE YOUR OWN YOGA PROPS

Abby Lentz, founder of the “HeavyWeight Yoga classes”, shared some Do-It-Yourself Yoga Props.

a. Yoga Blocks

It is possible to make a handcrafted Yoga Block if you have bulky, unused or old books, yellow pages, phone books, and dictionaries. Just slip a pace of hard cardboard halfway between the pages of the book to make it sturdy and tightly tape the entire areas close.

b. Yoga Straps

You can make your own Yoga strap by knotting two neckties together. You may also use a second-hand bathrobe sash from the thrift shop as branded Yoga straps are just made with cotton straps with buckles.

Image Credits: Roy Blumenthal via Flickr

4. PRACTICE AT HOME

Doing Yoga at home along with a video or audio companion is definitely more cost-effective than attending classes. The Internet has an abundant index of Free Yoga videos, health information, and Yoga poses catalog that you may use.

If your studio benefits include free classes, then take advantage of it. Aside from exercising, you will get a chance to study how different teachers conduct their classes.

5. INVEST IN THE BASICS

Two dollars for a mat and a dollar for bottled water may not seem like a lot, but it will quickly add up over time. Instead of buying or renting cheap Yoga mats, invest on a sturdy one that you can use for a couple of years.

Instead of buying mineral water on the studios you practice, buy a cheap water bottle and refill your own water at home. Through these steps, you will not only be able to save money but you will also be able to reduce waste.

6. Aside from saving money on Yoga, you can also save money through Yoga!

Sources: Yogaanonymous and About.com

7 Low-Cost (or Free) Ways to Lose Weight

One of the top 10 new year’s resolutions of a million people is to lose significant weight. This may be an ongoing resolution that has yet to happen, therefore the decision to lose weight is becoming more emotional.

Along with the article called “5 Ways to Shop for Healthy Foods Without Spending Too Much“…here are 7 Cheap Ways to Lose Weight…

1. STREAM FREE EXERCISE VIDEOS

Watch free exercise videos on youtube and across the Internet. Personally, I recommend Cassey Ho’s Blogilates as she incorporates Pilates, Yoga, and Cardio workouts. Aside from free exercise videos, the Internet is abundant with free or cheap Fitness Plans and Health Information. So, your only job is to make sure that the website is credible.

2. GO MEATLESS ONCE A WEEK

Nutritionist Rania Batayneh says that a sure way to burn off pounds and to save money is by going meatless once a week. You may substitute meat with tofu, beans, and mushrooms.

3. GROW AND COOK FOOD BY YOURSELF.

Growing your own food is organic at its finest. If you do not have a backyard or an apartment balcony there are community gardens for you to plant your own seed.

Image Credits: woodleywonderworks via Flickr

By dinner time, you can browse online (e.g. Kraft Recipes or Eating Well Recipes) for healthy recipes and cook your own food.

4. GAGA OVER GREENS

Kale, arugula, and spinach are some of the most nutritious and affordable foods you will find in a grocery store. As the color of the vegetable gets darker, the more nutritious it is because of its antioxidants and beta-carotene.

Image Credits: Wonderlane via Flickr

5. BUY CHEAP GROUP WORKOUT DEALS

Take advantage of a low-cost workout class if you are undecided and you do not want to spend hundreds of dollars for a gym membership. Groupon.sg is rich with Zumba, Yoga, Pilates, and Boxing Classes that range from $28 and below.

For example, here is a “Four 60 mins. Boot Camp” pass at $19 only! It will not only push your limits but it will also aid you in losing weight. Usually, newly opened gyms or studios give 1-week free trial so you better watch out.

6. RUN, JOG OR CYCLE OUTDOORS

The healthiest way to lose weight is neither crash diets nor starving yourself. But, the healthiest way is the gradual increase of exercise. As you increase the exercise intensity and duration, you will change your own body mechanism in time.

Try walking or biking to work if you live within a few miles. If that is not an option, then skip the elevator and take the stairs instead. Not only will you save on gas, but you’ll burn calories as you go.

Image Credits: Fit Approach via Flickr

7. EXERCISE AT HOME

Stay fit in the comforts of your own home. You may choose to buy bargain workout DVDs or use the resources you already have.

For example,

Use paint cans or bottle with rocks to work on your biceps.
Find a stable bar at home for chin ups.
Or, do sit-ups and push-ups without any equipment.

Image Credits: Jordan Misner via Flickr

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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