Meet Laanya Asogan: April Fitness Featured

If Laanya Asogan looks familiar to you, it may be because you’ve noticed her during the Miss World Singapore pageant in 2017, and when she represented our country on the world stage!

This beautiful lady is also one of the strongest people we know, and she’s a massive inspiration to us all. 

We had a chat with Laanya to find out more about her pageant experience, the lessons she took away from it, and what she stands for. 

You looked absolutely stunning during your crowning moment as Miss World Singapore! How did you prepare yourself physically in the lead up to the pageant? Did you work out with a PT, or adopt a special diet?

Thank you! I adopted a workout routine which included fasted cardio in the day, and light bodyweight exercises in the evening. Although I didn’t focus very much on my diet, I cut out a lot of sweet treats. It was so hard because unfortunately, I’ve a sweet tooth! What I did was to switch to healthier sweet treats like fruits, but I won’t lie, it was a pretty tough decision.

How did you maintain, or even improve, on your physique before your representation on the world stage?

Once again, it was a lot about discipline, and trying out different exercises to keep myself interested! I also managed what was going into my meals by limiting certain ingredients.
Basically, I was just very aware of what I was putting into my body and I stuck to a suitable routine that my body appreciated!

Tell us what sort of struggles you faced during the pageant, eg. mentally and emotionally? Also, how did you overcome them?

Wow, this is such a loaded question because I don’t even know where to begin. 
Being in a position of constant criticism over every single aspect of my life was a different ball game altogether. I came so close to breaking and just letting go at many points, but that’s when I realised my purpose in the pageant. It was about overcoming these emotional barriers and mental chains. 

For example, when people didn’t accept me as a pageant winner because of my skin color, I felt like I wanted to scratch my skin off! I became so conscious of wearing colours that darkened my skin tone, avoided the sun, and even considered means of bleaching. 

Then I realised my purpose at the pageant was to stand up and fight against all the discrimination. I have the power to change beauty standards and the way people think. It was a tough internal battle, but I made standing up for these values my mission. I did all I could to make sure I would never be broken like that again nor will any other girl ever have to be in these superficial situations again.

For example, every time someone said something like “oh yeah, she would look even better if she was fairer” or “imagine the attention she would get if she was fair” about me, my reply would be something along the lines of “thank you, but what you are doing is essentially convincing a group of people that they are less than others because of something that is genetically embedded in them. It would be even better if you looked past your prejudice, and start appreciating us as individuals who can bring more than just our skin color to this table”.

I learned a lot about how to be tactful in several situations, and it’s the best lesson I’ve had!

What did you learn from your experience in the pageant circuit with regards to your health and well-being? Are you still applying those lessons today?

I learnt that it was really not just my physical health that was important. My mental health was equally important, because that was what enabled my physical and emotional well-being!

What your mind thinks is reflected in your body, posture, and actions. So if you believe in your mind that you are allowed to be disrespected just because you are of a certain race and colour, it will show in your actions and in your physical state of weakness. That’s when people can prey on you. Never let them think it’s okay to disrespect you. 

How did your experience with the pageant translate into your beliefs about health and fitness now?

I found my cracks in my character. I found I didn’t believe in myself fully, and that included everything I thought I had mastered.

I always treated exercise with a certain level of superficiality, instead of realising the power it has to change my mind and body. Exercising and eating right was a transforming and liberating experience!

I now enjoy exercising. It is my favourite pastime. I am so aware of what’s happening to my body, and my soul feels nourished!

What’s the best compliment you’ve ever received about your physique? Or the most memorable?

You look healthy! Or even, you’re glowing!

What is your current workout routine like? Do you continue with some of what you learned when you were competing?

My current workout routine includes a lot of dancing! During the pageant, I did a lot of workouts with isolation exercises but I have come to realise I love having a flow in my workouts, which keeps me more excited and motivated!

Do you have any motivational words of advice or encouragement for our readers? Tell us what keeps you going when you’re tired! It may just inspire our readers to press on through their workout too.

A: My favourite quotes will always be “always bring your own sunshine”, and “health is adding a level of intention to every area of your life”.

Essentially, it’s about being mindful, and being aware of you and what you need to create a healthy environment for yourself, so you have an abundance to bring to any table! 

We need more strong women like Laanya in our society! We hope her strong beliefs, her sense of self-love, and her confidence speak to you like they did to us. 

Keep up with Laanya on Instagram @laanya_ezraa as she lives each day to the full! Laanya, you go girl!

See previous posts on Fitness Featured…

Meet Sara May: January Fitness Featured

“Fitness has given me motivation, discipline, and has made me more organised with my time. It keeps my mind busy and has opened doors for me to meet like-minded people who share the same passion for fitness as I do.” Read more on Fitness Featured…

#Stayhome and grab a family member for this fun workout

As we all already know, for the past couple of months, we have all been advised to stay home and practice social distancing to combat the spread of Covid-19. The World Health Organisation (WHO) has declared this as a pandemic, and we need to reduce contact between people in public places; a #Stayhome lockdown is the only solution until things come under control. You can find out more facts of how to take care of yourself and your family members here.

Inevitably, many of us are ‘bored’ and not sure what to do at home. Fret not! #Stayhome can be fun too! Fitness does not have to be compromised even if we need to stay indoors. The Fit Loco has come up with a workout that you can try at home, so grab a family member and try this simple exercises!

Stretches

Neck:
Hold your head to the right with your hand and hold for 8 seconds.
Move your head to the left and hold for another 8 seconds.
With both palms, push your chin towards the sky and hold for 8 seconds.
Interlacing fingers, place your hand behind your head and hold for 8 seconds.

Arm & Shoulder:
Take one arm and place it in the opposite direction and use the other arm to press and hold on the elbow for 8 seconds.
Change arm and repeat steps.

Triceps:
Take one arm above your head and bend your elbows, have the other arm pressing on your elbow towards your head. Hold for 8 counts.
Repeat steps on the other arm.

Quads:
Stand half a meter apart and place one arm onto your partner’s shoulder.
Lift your right leg behind you and grab on to it with the other arm and press your heels towards your bum. Hold for 8 seconds.
Switch arms and legs to the other side and hold for another 8 counts.

Back:
Stand with legs slightly wider than hip width. Now bend over and reach for the ground and hold for 8 seconds.
Shift your weight to he left and touch your left shoe for 8 seconds.
Switch sides and repeat.
Slowly roll your spine up.

Warm Up

30 x Jumping jacks
Knee-high Run on Spot for 30 seconds.

Workout

Partner Squats [3 Sets of 12 Reps]:
Grab on to your partner’s right arm and lower into a squat and lean back. (Remember to keep your back straight and upright)
Come up slowly and switch arms and repeat for 12 repetitions.
Rest 15 seconds.
Repeat steps for another 2 Sets.

Tango Lunges [3 Sets of 10 Reps each partner]:
One partner does the step-back lunges, while the other does the forward lunge simultaneously, like dancing Tango!
Do it for 10 reps and rest for 10 seconds between each set.
Now switch it up and have your partner do forward lunges, while you do the step-back lunges!

Assisted Pistol Squats [2 Sets of 10 Reps each leg, per partner]:
Stand facing your partner and hold on to his/her arm.
Lower into a squat with one leg while trying to keep your other leg lifted parallel to the floor.
Focus on 1 leg for 10 Reps before switch to the other.
Rest 30 seconds between each Set.
Now switch roles with your partner and repeat the steps!

Tricep Dips [3 Sets of 15 Reps]:
Find a coffee table, step or ledge in a corner of your home and start by sitting down on the floor. Reach back and place your arms on the step.
Bend and lower your elbows, going down to 90 degrees.
Push up into starting position. (Remember do not sit or rest your bum as you lower down)
Repeat this motion for 15 repetitions.
Rest for 30 seconds and repeat for another 2 Sets!

Plank Ups [2 Sets of 10 Reps, each side]:
Start in planking position and lower one elbow down onto the floor, followed by your other elbow.
Push up each arm and return to starting position – thats 1 rep.
Repeat for 10 reps & rest for 30 seconds between sets.
Complete 2 sets for each arm rotation.

Partner Sit-up Twists [2 Sets of 20 Reps]:
Start with lying down in-front of your partner, feet facing each other.
Both partners bend their knees and get your partner to sit on your foot for weighted support.
Do a sit-up simultaneously.
As you arrive facing each other, do a high-five on the right.
Repeat steps and another high-five on the left.
Change it up and now touch each other’s right elbow, and then left.
Repeat steps for 20 reps.
Rest for 1 minute and go for another set!

Partner Plough [3 Sets of 10 Reps, each partner]:
Have Partner A lie down and Partner B stands over Partner A’s head.
Partner A grabs on the Partner B’s ankle for support.
Partner A lifts his leg above the ground and up while Partner B reaches forward and pushes Partner A’s foot back down onto the ground.
Repeat for 10 reps and switch partner.
Complete 3 sets each.

Plank Claps [3 Sets of 30 Seconds]:
Go into a high plank position facing each other with about 1m apart.
Raise your right arm and each for your partner’s right arm and do a clap.
Lower down the arm and repeat on the left.
Do this for 30 seconds and rest for 30 seconds.
Repeat this for a total of 3 sets.

Cool Down

Sit yourself on your Yoga Mat or floor.
Take deep breaths, inhaling with your nose and exhaling with your mouth for 30 seconds.
For cooling down, we recommend to repeat the stretches that you did for warm up too!

There you go! A simple but pretty intense home workout! Click here to see another of our partner workouts.

Contact us if you would like us to recommend more workouts that you can try at home. Stay safe everyone!

See more on Get Lean…

Different body types & how create the right fitness plan to reach body goals

Everyone is born different due to our genes & heritage. There are 3 main body types: 1) Ectomorph, 2) Endomorph And 3) Mesomorph. The idea that human body types are genetically pre-set into one of three camps is nothing new. Plato mentions it in The Republic, which was written around 380 BC, and 19th-century philosopher FriedrichContinue reading “Different body types & how create the right fitness plan to reach body goals”

Valentine’s Special: Grab your partner & try these #fitcouple workouts

Valentine’s Day is fast approaching! Chocolates, flowers & date nights may seem like the conventional must-dos! But if you’re feeling a little adventurous, The Fit Loco recommends an inexpensive get-together activity for couples to try out this Valentine’s! Couple workouts are beneficial as it is a good bonding session that allows the building of trustContinue reading “Valentine’s Special: Grab your partner & try these #fitcouple workouts”

Tips on Fitness & Co-relation to Gracefully Aging

Gracefully Aging is not only about beauty and aesthetics such as applying sunscreen and moisturizing. It is also how well we maintain our bodies internally and mentally so much so that it will illuminate on the outside and on our appearances. 

However, this is not something that we can just achieve overnight. The Fit Loco is here to offer some important tips on how you can make graceful aging to become a lifestyle and the daily practices to get the optimum results.

Importance of a healthy lifestyle and the impact on body while aging.

More and more people are living full and productive lives well into their 80s and 90s. There is a life hack to that and we would like to share how!

By starting to live a healthy and well fulfilled lifestyle earlier in life, you have better chances of staying healthy as you get older. Staying physically active, eating well, socialising and improving your health can help you age gracefully both internally and externally with each passing year!

These expert-approved tips are so simple to incorporate into your daily lifestyle and will leave you looking like an ageless beauty & feel young always!

1) Keep your body active

Regular physical activity has lots of benefits. It can help you sleep better, stimulate your appetite and may reduce your risk of heart disease, dementia and falls. It also helps improve and maintain your fitness, strength and balance.

According to a study published in The Journal of Neuroscience, human levels of serotonin — the brain neurotransmitter that regulates mood, appetite, sleep, and blood pressure — naturally decrease with age, often resulting in depression, anxiety and hardening of the arteries. Fortunately, exercise is an excellent way to give serotonin levels a boost, as well as combat the effects of the stress hormone cortisol. Make it a habit to do some physical activity to keep your arteries healthy and lift feelings of sadness, self-doubt, and fatigue.

It is important to remember that everyone’s fitness levels and physical abilities are different. If you have not been active for a while or if you have health problems or have been unwell, you may find you are not as fit as you used to be. So start slowly and build up gradually. For beginners, we recommend long walks for a start! Take a long stroll of about 30 minutes per day and you will notice a difference.

This means increasing your heart rate to a level where you can talk but not sing. You don’t have to do 30 minutes all at once, it can be done as three lots of ten minutes each day if you prefer. Each week, try to do a range of activities to improve. Here are some examples:

For fitness – water exercises, swimming, dancing, fast walking and cycling keep your heart and lungs fit and healthy.
For strength – lifting and carrying weights, climbing stairs, doing squats and raising your legs to the side all help maintain your muscle tone and bone density.
For balance – reaching to the front and to the side, balancing on one foot or your toes with a chair nearby for support, or tai chi all help you stay stable.

Doing a little extra physical activity per day is better than doing none

2) Live well to age well.

Genes inherited from your parents influence the way your body ages, although some other factors can impact the aging process. Most importantly it is to be happy and live well; Stress, environment, nutrition, lifestyle and immunity play an additional role in gracefully aging. To prolong your youth, we advice that you constantly make an effort to maintain a target blood pressure, lower your cholesterol, maintain a healthy weight, exercise regularly and of course do not drink excess alcholic beverages or smoke.

3) Setting the right mindset.

Setting the right mindset is something that we need to incorporate daily. Start this young and it will become a natural habit as you age; the earlier you start to retune your mind and daily habits, the sooner you see the positive impacts on your body. With the right mindset, we can achieve consistency and progressive aging, rather than allowing our physical bodies to deteriorate with age! The Fit Loco has written a previous article to show you useful tips.
Read up more on our article on ‘Setting the right mindset‘.

4) Train your Flexibility.

Simple Yoga Poses

Light Stretches

Flexibility is important as it decreases the risk of injuries such as fractures and muscle strains. As you age, your bones get more brittle, and we lose muscle. With daily practice of some stretching exercises or simple yoga poses, it can help to fight against these depreciations of the body. Not only does your flexibility affect your workouts due to better overall muscular performance, it also improves your posture which reduces hunching over; a good upright body posture helps you keep up a more youthful appearance.

Follow the above recommended Yoga poses & light stretches to increase your flexibility gradually!

5) Exercise the not just the Body but also the Mind.

Despite popular belief, mental decline isn’t an inevitable part of getting older. Studies show that regularly engaging in mentally stimulating activities, like meditation, can slow — and even reverse — age-related mental declines.

Exercising the body is important and keeping fit with physical activities may be a life hack to look young, and feel young. But we often neglect ‘exercising the mind’; which is also a crucial part in stimulating hormones that can benefit our bodies in the long run.

“Blogging is a great way to use your mind,” says Ronni Bennett, retired radio producer and creator of TimeGoesBy.net. “It combines both passive and active thinking.” Other ways of keeping your mind active include solving mind puzzles.

What you’ll need: Sudoku Puzzle Book ($7 for 500+ puzzles, amazon.com)

6) Soak up some sunshine.

Vitamin D is essential to maintain a healthy immune system, regulate cell growth, promote calcium absorption, and protect against certain types of cancer. You can get the recommended 400-800 IU of vitamin D a day from eggs, fatty fish and fortified milk. But did you also know that getting enough vitamin D may be as simple as taking a walk in the sun? According to the this study, 20 minutes in the sun is all you need to meet your daily recommended requirements of vitamin D. We can’t think of a better reason to step out for some fresh air during the workday.

7) Maintain a good attitude.

“Aging is a self-fulfilling prophecy.” To age healthily, it is all about cultivating a positive outlook on life. Studies have shown that your attitude, resilience, and ability to cope with stress may be better predictors of healthy aging than physical disease or disability. So how do you attain and maintain a good attitude? It’s all about outlook and mental attitude; a habit that you can practice daily until it becomes natural. Begin by accepting that nothing in life is permanent, and try to look for the silver lining in every situation. A great attitude can help you enjoy getting older, instead of dreading or simply tolerating it.

8) Get your fix of folate.

Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body. It is an especially important dietary intake for pregnant women as it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects. David Mischoulon, M.D., Ph.D., assistant psychiatry professor at Harvard Medical School, conducted research that revealed an association between inadequate levels of folic acid and an increased risk of dementia and depression.

To ensure you get enough folate in your diet, load up on foods such as leafy green veggies, citrus fruits, dried peas, and beans. According to the National Institute of Health, some subtle signs of folate deficiency include digestive disorders, headaches, irritability, and forgetfulness.

Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods. It’s recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency. Here are some foods high in Folate:

1. Legumes
2. Asparagus
3. Leafy Greens (such as spinach, kale, and arugula)
4. Eggs
5. Beets
6. Citrus fruits (such as oranges, grapefruit, lemons, and limes)
7. Brussels Sprouts
8. Brocolli
9. Nuts & Seeds
10. Beef Liver
11. Other fruits such as Papaya & Banana
12. Avocado
13. Fortified Grains (such as bread and pasta)

9) Take up a leisure sports like golf.

According to a study, researchers collected information from 300,000 golfers and found that their life expectancy is five years longer than the rest of the population. “A round of golf means being outside for four or five hours, walking at a fast pace for six to seven kilometers,” says Anders Ahlbom, Ph.D., professor of epidemiology at Karolinska Institutet in Sweden. “People play golf into old age, and there are also positive social and psychological aspects.” Not a fan of golfing? Find other ways to stay active in the fresh air and sunshine with a companion, like group biking or light walking.

10) Facial Exercises

There are numerous physical benefits to ‘face yoga‘. Proper coordination of the facial neuromuscular system (face muslces) helps with reducing wrinkles as you age and it also helps with giving a ‘natural lift’ and conquer some sagging. In addition, it can also get rid of headaches or any neuro-related negative effects, such as getting better sleep, feeling more relaxed, etc. In a study published last year found that facial exercises can even improve your mental health. Seniors in an assisted living facility attended 30-minute facial exercise programs twice a week over the course of 12 weeks. The conclusions suggested that these exercises improved their mental health, and that this type of therapy could be a useful alternative to physical exercise for people with low motor function.

Here are some facial exercises you can practice at home for anti-aging and long lasting youth:

11) Eating healthy food

It is important to eat a balanced diet for health and wellbeing. Good nutrition and regular meals combined with physical activity can improve your strength and not only help to improve your energy levels and help you maintain a healthy weight, it can also help with gracefully aging!

Eating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern. Read more on our previous article of ‘Budget-friendly Meals Preps‘ to learn more!

Foods that are anti-aging:

  1. Raspberries to Help Mind Health.
    This fruit gets its red color from antioxidants, which may help slow down the aging process. “Short-term experimental studies have shown that berries improve cognition — perhaps because they’re high in flavonoids, especially the kind called anthocyanidins, which have antioxidant and anti-inflammatory functions,” explains Maggie Moon, M.S., RDN, author of The MIND Diet.
  2. Sip Green Tea for Healthy Skin
    “Tea has been touted for its anti-aging capabilities for centuries,” says Kyle. “Rich in antioxidants, it has the ability to help the skin repair itself from the common threats of everyday life, like sun damage, pollution, and poor nutrition or hydration status.” Green tea has an especially high antioxidant makeup, so go ahead and brew a cup.
  3. Nuts for a Longer Life
    Regularly eating a mix of nuts (such as almonds, pistachios and peanuts) may help you live longer. People who regularly eat them have a lower risk of death from heart disease, cancer and respiratory disease, found a study in The New England Journal of MedicineKeep your own DIY mix stocked for healthy snacking.
  4. Cook Up Cauliflower to Boost Brain Health
    With cauliflower rice and pizza in vogue, it’s a good thing the cruciferous veggie may help boost mind health. In studies, subjects who ate the most cruciferous vegetables performed better at cognitive tests; their brains were almost two years cognitively younger.

Other eating tips to remember:

  1. Drink six to eight cups of fluid – preferably water – every day in both hot and cold weather. Tea, coffee, mineral water and soda water are also ok, but water is best. Eat three meals (and snacks) from the five main food groups each day. The five main food groups are: vegetables, fruit, lean meats and fish, dairy, grains and cereals.
  2. Avoid foods that have a lot of saturated fat (like biscuits, pastries, fast foods), salty foods and drinks, and foods high in sugar.
  3. You can drink up to two standard drinks of alcohol each day but aim to have one alcohol-free day every week.
  4. Always prepare and store food safely. 
  5. Eat protein (meat and fish) and dairy (yoghurt) instead of carbohydrates (bread and pasta) if you are having trouble eating. 
  6. Consider how your food is presented, how it tastes and what you like. Great smells encourage an appetite, and food is more appealing if it looks good! 

Getting the right nutrition is the true ‘fountain of youth’!

12) Testosterone: Important note for Men especially

Testosterone is a hormone that is produced primarily in the testicles for men and the ovaries and adrenal glands for women. This hormone is essential to the development of male growth and masculine characteristics.

For women, testosterone comes in much smaller amounts. As we age, Testosterones levels drop and it can affect numerous health factors.

Testosterone production increases about 30 times more during adolescence and early adulthood. After early adulthood, it’s natural for levels to drop slightly each year. Your body may see a one percent decline after you’re 30 years old.

How Testosterone benefits your body:

  1. Healthy heart and blood
    A healthy heart pumps blood to the rest of the body, providing muscles and organs with the oxygen needed for peak performance. Testosterone helps red blood cell production through the bone marrow. Low testosterone levels are linked to a variety of cardiovascular risks.
  2. Less fat, more muscle
    Testosterone is responsible for increased muscle mass. Leaner body mass helps control weight and increases energy. For men with low testosterone, studies show Source that treatment can decrease fat mass and increase muscle size and strength. Some men reported a change in lean body mass but no increase in strength. It’s likely you’ll see the most benefits when you combine testosterone therapy with strength training and exercise.
  3. Stronger bones
    Testosterone plays a huge role in bone mineral density. Bone density decreases as men age and testosterone levels drop. This raises the risk of weak bones and osteoporosis. Strong bones help support your muscles and internal organs, which can boost athletic performance.
    Bone density increases with testosterone treatment as long as the dose is high enough. Clinical trialsTrusted Source on the effect of testosterone on bone density found increases in spinal and hip bone density. Another studyTrusted Source of females transitioning into males found that testosterone increased bone mineral density. But it’s unknown if testosterone can help with reducing fracture risk.
  4. Better verbal memory, spatial abilities, or mathematical reasoning
    Research shows that men with higher ratios of total testosterone have a reduced incidence of Alzheimer’s disease. There’s also evidence for a strong correlation between testosterone and thinking abilities such as verbal memory and faster processing speed. Testosterone treatment for men 34 to 70 years old has shown an improvement in spatial memory.
  5. Better libido
    Testosterone levels naturally rise in response to sexual arousal and activity. Men with higher levels of testosterone usually have greater sexual activity. Older men need more testosterone for libido and erectile function. But it’s important to note that erectile dysfunction is often due to other conditions or medications rather than low testosterone levels.
  6. Improved mood
    Lower testosterone levels are associated with poorer quality of life. Some of the symptoms of low testosterone levels include depression, fatigue, and irritability. But some research showsTrusted Source that this may only be for men with hypogonadism. Men whose bodies follow the normal decrease of testosterone over time didn’t show an increase for depression.
    The effects of testosterone replacement therapy on mood can vary. Men with hypogonadism reportedTrusted Source improved mood and well-being, and reduced fatigue and irritability. Research suggests that this treatment may also be an effective anti-depressant treatment.

Testosterone-Boosting Foods:

  1. Tuna
    Tuna is rich in vitamin D, which has been linked to a longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories.
    Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.
  2. Low-fat milk with vitamin D
    Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can also keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.
  3. Egg yolks
    Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.
  4. Fortified cereals
    Eggs aren’t the only breakfast food that can help low T. If you have to watch your blood cholesterol, this is especially good news.Certain cereal brands are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating fortified cereals into your breakfast routine to jump-start your day and your testosterone levels.

See more on Motivation…

Sweat and Still Look Amazing

Can’t leave the house for your workout without any makeup on? We’ve got you covered!  Most experts recommend sticking to the bare minimum when it comes to makeup for workouts. We’re talking maybe a BB cream/tinted moisturiser, waterproof mascara, and a tinted lip balm. Any eyeliner is likely to run or fade, and blush isContinue reading “Sweat and Still Look Amazing”

Boost your Immune System with these Superfoods

Superfoods – Are they something we should pay attention to, or is the term yet another buzzword created by some very clever marketers? With COVID-19 going around the world at the moment and affecting people of all ages, can superfoods be something that will help protect you?

A quick Google search on the definition of “superfoods” says that a “superfood” is a nutrient-rich food considered to be especially beneficial for health and well-being. These powerhouse foods are chock full of vitamins, minerals, phytochemicals and antioxidants. All these amazing nutritional advantages makes these foods the superheroes of foods. 

Superfoods are said to offer the following benefits and more:

  • Overall health improvements
  • Boosted immune system
  • Improved efficiency and function within the body
  • Reduced inflammation
  • Increased serotonin production
  • Lowered cholesterol level
  • Improved metabolic function
  • Improved cardiovascular health and reduced risk of heart disease
  • Weight loss
  • Increased energy levels
  • Reduced signs of ageing

Looking to delve into the big, bold world of superfoods to boost your immune system against COVID-19? It can get pretty complicated, because things seem to change so quickly! Is kale still cool? Or has it been dropped from the list of trendy superfoods faster than you can say “Pluto is not a real planet”?

TheFitLoco has got your back. We’ve shortlisted 13 superfoods that are easily accessible in Singapore, so you can add them to your diet now, and reap the benefits they bring to your immune system NOW! Most of the listed superfoods are also vegan, so no one gets left out.

1. Berries

Because berries contain high levels of flavonoids, which may lower the risk of heart diseases, these fruits are some of the most commonly known superfoods. 

Blueberries contain high levels of fibre, vitamin K, and manganese, while acai berries contain many antioxidants, and a stunning NINETEEN amino acids.

Goji berries have long been used in Traditional Chinese Medicine to boost vitality and longevity. They also contain multiple different types of flavonoids, and are high in vitamins A, C, and E. Goji berries are said to be able to lower high blood pressure, help with diabetes, and improve the functions of your kidneys, livers, and eyes. 

Packed with up to 12 times the amount of antioxidant blueberries have, goji berries may also protect against skin damage and prevent the growth of cancer cells. It is without a doubt, one of the most nutrient-dense superfoods out there.

Add berries to your salads or granola for a booster shot of nutrients! Fresh blueberries can be purchased all year round, while dried goji berries are easily found in the dried foods section and acai berries in the frozen section of most supermarkets.

2. Seeds and nuts

Seeds and nuts are massive powerhouses in tiny, compact packaging. These mighty foods fight inflammation, improve cardiovascular health, and even assist in weight loss! With a wide range of seeds and nuts to choose from, including a mix of these superfoods in your diet will boost your body’s levels of vitamin Bs and Es, omega-3 fatty acids, protein, fibre, magnesium, and even phosphorous.

Everyone knows of the benefits of chia seeds. Chia seeds contain alpha-linolenic acid, the plant form of omega-3 fats, which is said to have a significant impact on our cardiovascular health. Chia seeds have a nutty taste and add a crunchy texture to your meals. 

Loaded with healthy omega-3 fatty acids that can assist in reducing inflammation, improve brain function, and potentially prevent cancer and diabetes, flaxseed is an often overlooked superfood. They contain heaps of protein and fiber, and are also high in thiamine, magnesium, phosphorus, and manganese.

Seeds can be added to multigrain rice, making each meal more filling and packing the humble staple carb with more nutrients. A good mix would be black rice, red rice, brown rice, rolled oats, quinoa, chia seeds, flaxseed and sesame seeds.

Nuts are not only nutrient-dense, they are also incredibly high in protein, fibre, and other nutrients like magnesium, monounsaturated fat, Vitamin E, and iron. And thanks to their high fat and fibre content, they can also help with weight management. Just remember, a handful of nuts goes a long way!

Seeds and nuts can also be added to salads, smoothies, and your morning granola. They’re so versatile, they’re the perfect superfood to get started with!

3. Leafy greens

Leafy greens traditionally play a large part in the Southeast Asian diet. Our consumption of leafy greens is now validated, because they are a superfood!

Dark and leafy greens are rich in vitamins A, B, C, E, and K. They also contain heaps of magnesium, potassium, calcium, iron, and carotenoids. Being high in water and fibre content, they also promote digestive tract heath, and keep your bowel movements regular.

These leafy superfoods include spinach, napa cabbage, watercress (mmm soup!), kailan, and yes, kale.

Feel free to include an abundance of these low-calorie green goodness in your diet, they can be tossed into salads, stir-fried, or boiled.

See some of our Nutritious Budget-friendly meal recipes here!

4. Avocado

Think avocado, and decadent brunches and the inability to purchase a house comes to mind. If you look past the cost and the damage it does to the millennial’s wallet, you’ll see that avocados contain a large amount of cholesterol-reducing monounsaturated fats, vitamin C and K, and of course, fibre. This powerhouse fruit also contains folate, more potassium than a banana, and really fills you up, which is great for weight loss.

We can’t resist this creamy fruit! The possibilities are endless. Spread it on toast, make guacamole, bake it with an egg, or add it to a salad to enjoy its benefits. Too lazy? Just slice it and eat it as is!

5. Sweet potatoes

In recent years, the humble sweet potato has been heralded as a more nutritional, healthier alternative to the regular potato. They are delicious and flavourful, and can be cooked in the same ways potatoes can.

So what makes the sweet potato different from normal potatoes?

This superfood is high in vitamins B6 and C, potassium, manganese, iron, magnesium and extremely high in vitamin A. Vitamin A is key in reducing inflammation, boosting your immune system, and maintaining a healthy vision.

Just cook them the way you’d usually cook normal potatoes, and enjoy the nutritional benefits!

6. Wheatgrass

Did you know that you can grow your own wheatgrass? Wheatgrass is actually the freshly sprouted leaves of the common wheat plant, and is known for being high in antioxidants, vitamins, and minerals like iron, calcium, and magnesium. 

Wheatgrass also contains chlorophyll, a plant pigment loaded with health benefits.

Add it to your daily juices or smoothies for an energy booster! Wheatgrass is also great for your pets.

7. Cinnamon

Cinnamon is a commonly used spice in Chinese cooking, and it’s actually one of the standard ingredients of five spice powder! Yes, we’ve been consuming this superfood without even realising.

Cinnamon is high in antioxidants and is said to lower blood sugar and cholesterol, reduce inflammation, and even manage PMS symptoms.

Sprinkle cinnamon in your smoothies, overnight oats, or yogurt for a quick fix. Cinnamon can also be used to flavour meat dishes. Life hack: slice forgotten apples (we all have those languishing in the veggie chiller) in half, sprinkle cinnamon on top, and bake in the oven until mushy. It makes for a great snack to satisfy sugar cravings, or stirred into your overnight oats.

8. Turmeric

This bright yellow spice gives curries its beautifully vibrant colour, and it might just be what healthy eating advocates meant when they recommended “eating the rainbow”.

Curcumin, the active ingredient in turmeric, is linked to stabilising blood sugar levels, reducing inflammation, and even preventing cancer growth. Pairing turmeric with black pepper has been shown to enhance curcumin absorption by a whopping 2000%!

For a quick way to boost curcumin consumption, turmeric is also available in capsule form. Turmeric is also great in scrambles, frittatas, roasted veggies, smoothies, and rice. 

9. Grapefruit

Grapefruit may not be everyone’s preferred citrus fruit, but it’s loaded with important nutrients! One serve is packed with heaps of fibre, and vitamins A and C. Orange you going to give it a go?

In fact, some studies have shown that adding grapefruit to your diet helps in weight loss, and improving insulin sensitivity. It may also improve cardiovascular health and increase liver function.

Still intimidated by grapefruit’s intense flavours? Start by introducing it into your salads or smoothies! It adds a tangy burst of citrus flavour, which is refreshing on a hot day. Once you get used to it, you can work your way up to eating the fruit on its own. You might actually grow to love it, we know we do!

10. Mushrooms

Back when not much was known about mushrooms, people steered clear of these fungi because they were afraid of getting mistakenly poisoned. We know better now.

Mushrooms are a newish addition to the superfood group, but they have always been beneficial to our health! They’re one of the few naturally occurring sources of vitamin D, and boast of immune-boosting properties. They may also prevent cancer, and of course, they contribute to your daily fibre intake too. They are also full of potassium, iron, and vitamin Bs, while having almost no fat or cholesterol at all. 

Some mushrooms like reishi, shiitake, lion’s mane, and cordyceps also contain adaptogenic-inducing properties, which is believed to help the body better adapt to stress.

Love your hotpots? Throw some mushrooms in there! Mushrooms are also great in stirfries, or simply grilled.

11. Kimchi

Kimchi is no stranger to Korean culture-loving Singaporeans. A traditional Korean food usually made with fermented cabbage, it can also include other veggies like radishes, onions, and cucumbers. It is not just yummy, it is also incredibly good for you!

Kimchi boasts admirable levels of vitamins A, B, and C, but its probiotic qualities are really why it’s a superfood. Probiotics are essential healthy bacteria that promote gut health, and kimchi is the perfect low-calorie way to get more into your system!

12. Tea 

This simple beverage originated from China, likely during the Shang Dynasty, as a medicinal drink. Today, tea is one of the most popular beverages transcending geographical boundaries.

Plain tea contains few calories if any, but a heap of antioxidants. Plus, it helps you stay hydrated. Different types of tea also offer different benefits.

Green tea is high in catechins, a potent antioxidant with anticarcinogenic and anti-inflammatory properties. It may also prevent, or help with, arthritis because it suppresses overall inflammation. It contains caffeine, and makes for a great afternoon pick-me-up.

White tea contains the highest concentration of antioxidants because it’s the least processed tea. It also contains a variety of catechins including EGCG, which may help fight cancer. A recent study has also shown that white tea is effective in burning existing fat cells, and preventing the creation of new ones.

Black tea is usually stronger in flavour, with a higher content than other teas. Some studies have suggested that black tea lowers the “bad” low-density lipoprotein in the body, which results in better cardiovascular health in the long run. Because of its preparation process, black tea also contains antimicrobial properties which may be linked to improving gut bacteria.

13. Salmon

Salmon is a fatty fish with high levels of omega-3 fatty acids. Omega-3 fatty acids are linked to a reduction in cholesterol levels, and slowing the growth of fatty deposits on your arterial walls. Salmon is also extremely rich in vitamin D and selenium, which makes it a great superfood for omnivores and pescatarians.

Introducing salmon into your diet on a regular basis can decrease blood pressure, reduce inflammation, and prevent cell damage. Because of its selenium content, it also benefits your hair, skin, nails, and bones.

Salmon can be consumed in many different ways – raw, boiled, panfried, crumbed, baked, or grilled. It’s an incredibly yummy and versatile fish that can be easily worked into your current diet, and it offers a whole load of health benefits with it.


Starting on superfoods can be intimidating because there’s so much out there about the best foods to add into your diet, and it can be hard to sift through it all. We also understand that it can be especially tricky when most articles are catered to other countries and cultures, and kale is just so pricey here!

All these superfoods are readily available in Singapore, so the best place to start would be your local supermarket. Eating better does not have to be difficult, and with a few simple additions, you’ll be on your way to becoming a healthier you.

See more on Nutrition…

Budget-friendly Meal Preps

As an avid FOODIE and a number cruncher I’ve decided that cooking on a budget shouldn’t mean canned beans and cup noodles day after day. If you are new to meal prep, fret not, we have some delicious home-cooked budget-friendly meal preps to recommend! An important note to add in the recent outbreak of theContinue reading “Budget-friendly Meal Preps”

Not into gym? Fret not, pick a fun and exciting sport!

Many of us want to keep fit but find it rather intimidating to go to the gym. Some might also find it difficult to keep the motivation and spirit going when it comes to regular visits to the gym with somewhat monotonous and repetitive movements of these workouts and exercises. Fret not, The Fit Loco says you can pick a fun and exciting sport that you love and feel good!

Sports can be a Game Changer. Taking part in a sport can help us feel more confident, get fitter, healthier and even get mentally stronger. It can also be a fun, adrenaline-pumping activity, especially when u find the passion for it.

Personal Experience: How I started surfing and it became my hobby and passion…

¨I like surfing so much I don’t even think about the effort or energy I’m exerting in the sport.´

I started surfing when I was 14 years old in the south of Brazil. I was always attracted to the beach life and the ocean, and when I finally got on a board and caught my first wave, I knew it was something I will want to keep doing. 

Surfing has constantly pushed me to be better, and kept me active. It has enhanced my physical and psychological state tremendously and helped me in many ways to keep myself strong in life.

Even after so many years of surfing, it still makes me happy each time I jump on a surfboard. And its positively challenging and fun to notice how much I have improved and how much more I can improve. To confront the ocean and have the power to do it; when the body is fit, the mind stays strong too, and you feel like you can do anything.

For me, the most difficult thing about surfing is the determination to start the movement of paddling – I think everyone can relate to this, as all sports will prove to be challenging when you first begin. It may take a lot of your energy and willpower in the first 15 minutes. But with constancy, your body starts to get stronger, you’ll build stamina and you can then transform that into motivation for continuing the exercises; for me its the motivation of catching my next wave. 

I always feel good and energised in my mind and body, after surf sessions. As do all sports and physical activities, we may realise that we feel a sensation of ‘happiness’ in the aftermath. This is because your body produces chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and discomfort. Endorphins also trigger a positive feeling in the body, similar to that of morphine.

Although surfing is a demanding sport, it was also the main reason I travelled around. Like any type of sports, surfing helps me to keep progressing and I always want to practice and get better. It became a lifestyle.

For anyone who feels inspired by my post and would like to give surfing or water board sports a go, I would like to share with you some important tips!

Surfing must-knows..

Surfing is not as easy as it looks. It is worth taking some lessons to give you the basics and hopefully get you up on your feet.

As surfing involves being in the ocean, first and foremost, you should be a strong swimmer and always be aware of the safety aspects. 

Having the right equipment is essential to get the best out of the surf. Your board should suit your body and your ability. For example, start with a long board as they are easier to stand up on, paddle and ride. Wear a wetsuit if necessary to keep you warm in the water long enough to learn.

Surfing provides many health benefits as it is a type of cardiovascular fitness activity. The main motion of paddling with your arms is a strength-conditioning and stamina work out – especially strength in your arms, shoulder and back. And the motion of standing up on your board works out your entire body – focusing on legs & core strength to keep you balanced and upright on the board! Moreover, waves are always unpredictable and there is no one wave alike; you can always expect a new, refreshing challenge every surf.

There are three main methods to use when you paddle your board in the water:

Arm paddling – this mainly involves your arms. You need to position your body towards the nose of the board, keep your feet together and paddle with your arms using a freestyle swimming action (alternating your arms).

Kick paddling – this mainly involves your legs. You need to slide your body to the back of the board so your legs are free to kick.

Combination arm and kick paddling – this involves using both methods, which will help you to move more quickly.

Other types of water-board sports to explore

Windsurfing

Windsurfing is one of the most beautiful sports. It combines the thrill of surfing, with the tranquility of sailing, and puts you in close contact with nature more closely than a ride. It is a sport that allows you to escape chasing the desire for solitude and to sail with hundreds of surfers in a truly unusual scenario. No other sport like windsurfing gives you the feeling of open spaces, between the beauty of nature that is as welcoming as it is sometimes wild.

Stand Up Paddleboarding

Stand up paddleboarding (SUP) or Stand up paddle surfing is an offshoot of surfing that originated in Hawaii. Unlike traditional surfing where the rider sits until a wave comes, stand up paddle boarders stand on their boards and use a paddle to propel themselves through the water.

Stand up paddle boarding (SUP) offers a fun way to play on the water, with the added benefit of a full-body workout. And, since you stand at full height on your board, it gives you a unique vantage point for viewing what’s down under the water and out on the horizon.

Wakeboarding

A surface water sport which involves riding a wakeboard over the surface of a body of water. The wakeboard is a small, mostly rectangular, thin board with very little displacement and shoe-like bindings mounted to it. It was developed from a combination of water skiing, snowboarding, and surfing techniques.

Wakeboarding came onto the scene in the 1980s when surfers started hitching rides on boats with a rope, similar to waterskiing. The wakeboarding craze caught on, and surfers began to design actual wakeboards. These new types of boards maintained balance and steadiness, increased speed and power, and produced larger waves while being pulled by a motorboat. By the 1990s, wakeboarding became a recognized extreme sport and it developed a culture.

Bodyboarding

Another surface water sport that is somewhat similar to surfing. Simply put, bodyboarding is the art of riding waves while in a prone position (lying down on the board). This is very different from surfing where you’ll be in a standing position while riding the waves. Although bodyboarding is commonly known as riding waves in a prone position, other bodyboarding disciplines are also being practiced today, namely drop-knee and stand-up.

It is much faster to learn bodyboarding for beginners. In this sense, because you don’t have to worry about getting up and standing on the board, you can start bodyboarding right away even if you’re just learning.

Wakeskating

Wakeskating is a water sport and an adaptation of wakeboarding that employs a similar design of board manufactured from maple or fibreglass. Unlike wakeboarding, the rider is not bound to the board in any way,[1] similar to the skateboard, from which the name derives.

The rider plants his or her feet on the board and performs various tricks while being towed by a personal water craft. Depending on the boat, water conditions, and weight of the rider, a typical wakestater will achieve speeds between 10-20 miles per hour. If you are interested in this sport, you will need to invest in wakeskating shoes.

Wakesurfing

Wakesurfing is a water sport in which a rider trails behind a boat, riding the boat’s wake without being directly pulled by the boat.[1] After getting up on the wake, typically by use of a tow rope, the wakesurfers will drop the rope, and ride the steep face below the wave’s peak in a fashion reminiscent of surfing. Wakesurfers generally use special boards, designed specifically for wakes.

It is quite similar to surfing except for the fact that you can ride a never ending ‘wave’!

Why should everyone pick a favourite sport?

Image credit: Folio

In the current era, work takes up a lot of our time in a day and many of us neglect the importance of outside activities that are essential to stimulate our mind and body. And especially in a country like Singapore, work hours are long; we spend much time sitting in the office and not doing much physical activities, leading to Sedentary lifestyles.

Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.

Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.

Hence, Sports plays a vital role in our lives. From young to old, many come together to partake in sports as a fun way to keep active and unwind.

Let us take a look at some benefits of taking up a favourite sport:

1. Better Sleep

Exercise and sport triggers chemicals in the brain that can make you feel happier and relaxed. It provides a chance to unwind and take part in an activity that improves your fitness. If you play sports outside, you can benefit from fresh air which is said to promote a good night’s sleep.

2. A Strong Heart

Your heart is a muscle and needs frequent exercise to help it keep fit and healthy. A healthy heart can pump blood efficiently around your body. Your heart will improve in performance when it is regularly challenged with exercise. Stronger hearts can improve overall health of the body.

3. Social Connections

Sport brings together a mixture of people from different communities, backgrounds, religions and beliefs. Sport can offer a new way to meet others that you may not interact with day to day. As a result, you can make new friends. And who knows, playing a sport might even open new career and business opportunities for you.

4. Improved Lung Function

Regular sport causes more oxygen to be drawn into the body with carbon monoxide and waste gases expelled. This increases the lung capacity during sport, improving lung function and efficiency.

5. Increased Confidence

By training frequently and working towards seasonal goals you can build your confidence and abilities. This is especially noticeable through tournaments and matches where you and your team put your skills to the test. Small, incremental achievements throughout the year can build personal confidence over time, giving you the ability to take on new projects and assignments at work with your new-found confidence.

6. Reduces Stress

When you are physically active your mind gets a chance to unplug from daily stresses and strains of life. Physical exercise reduces the stress hormones in your body and stimulates the release of endorphins. These endorphins may give you more energy and focus for whatever life has.

7. Improve Mental Health

Regular participation in sport and being active can also promote good mental health. This includes improving your mood, enhancing your sense of well-being, reducing anxiety, combating negative emotions and protecting against depression.

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence. Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life. People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you’re working at a moderate intensity you should still be able to talk but you won’t be able to sing the words to a song.

An activity where you have to work even harder is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities.

Picking up an active hobby: something that can be done in our everyday lifestyle

Picking an active hobby does not necessary mean you need to take dance lessons, learn surfing, or be a rockclimber. What it means is that you can find an interest that is already present in our daily lifestyles. Fret not, there are no treadmills or weight machines required.

You can be healthy without intensive workouts, Don’t just take my word for it—look to the longest-lived people in the world for proof. People in the places around the world with the highest life expectancy don’t always pump iron, run marathons or join gyms.

Instead, they live in environments that constantly nudge them into moving without even thinking about it. This means that they grow gardens, walk throughout the day, and minimise mechanical conveniences for house and yard work.

In fact, researchers determined that routine natural movement is one of the most impactful ways to increase your life span, and a common habit among the world’s longest-lived populations.

Of course this might not seem realistic in our current knowledge economy, where we’re often tied to a desk and in front of a computer screen all day.

If long walks aren’t your thing, break it up by taking several smaller walks per day instead (five minutes per hour). Make it a point to stand at your desk, or at least get up and move around regularly throughout the day. Get outside at lunch for some fresh air.

The bottom line is that our bodies were designed to move. And that doesn’t necessarily mean going to the gym. You don’t need to lift heavy weights or grind through high intensity interval workouts to live a long and healthy life.

Setting Goals: Taking your passion a step further

Choosing something you enjoy will help. “If you don’t like something, you won’t give 100%,”

Have you decided that it’s time to make a change but aren’t sure how to get started? Or have you already set more goals for yourself than you care to admit-but keep failing to reach them? It’s time for a new way of thinking. 

No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or running your first marathon-making change requires planning and smart goal setting. 

Follow these guidelines to setting  goals and you will be surprised at what you can do:

1. Be Specific. Your goal should be clear and easy to understand. 

A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.

Let’s pick weight loss and make a goal out of it together. For example, “I will lose weight.” Or if it is to gain strength, then your goal should be: Be able to do 10 push-ups.

2. Measurable goals

A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number. For example, I will lose 1KG by the end of March.

3. Attainable goals.

Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. 

Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. A measurable, attainable goal could be, “I will lose 7% of my body weight.” 

4. Being Relevant.

Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.

Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you. 

5. Time-bound.

Include an end-point. Knowing that you have a deadline motivates you to get started. Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”

Now we have a goal! With a goal like this, it’s a good idea to set a few more action-oriented goals so that you have a game plan. Here are a few examples:

I will walk 5 days every week for 30 minutes each.
I will drink water instead of soda every day this week.
I will bring my lunch to work instead of eating out 4 days this week.

Becoming a better version of you starts by being smart, and being goal oriented. Start by planning small goals to reach bigger goals!

See more on Motivation…

Valentines Special: Active Wellness Activities You Can Do With Your Partner

Valentine’s Day is around the corner and if you’ve been a celebrant of the romantic holiday long enough, you either love it or hate it. While some loved-up pairs may say that everyday is Valentine’s Day, we know it’s still a special day deserving of some magic. So grab your partner and hear us out! HereContinue reading “Valentines Special: Active Wellness Activities You Can Do With Your Partner”

Budget-friendly Meal Preps

As an avid FOODIE and a number cruncher I’ve decided that cooking on a budget shouldn’t mean canned beans and cup noodles day after day. If you are new to meal prep, fret not, we have some delicious home-cooked budget-friendly meal preps to recommend!

An important note to add in the recent outbreak of the unfortunate event of the COVID-19; many of us are confined to our own homes due to the quarantine rules. Even if thats not the case, it is recommended to stay home and of course, what better way to do your own meal prep to ensure the cleanliness of your meal?

This is not only a smart strategy to save some money and still be able to have hearty, fresh and nutritious meals; preparing your own food also means the peace of mind that the food you are consuming is hygienic and safe.

Today The Fit Loco is happy to share delicious and healthy recipes designed for small budgets.

Tuna Poke Bowl

Ingredients:
1. Raw Tuna 200g (Per serving)
2. Half Avocado
3. 2 Fresh Limes
4. Shallots or Onions
5. Diced Mango
6. Handful of Cherry Tomatoes
7. Lettuce
8. Your choice of other leafy greens (such as Rocket, Kale, etc.)
9. Teaspoon of Olive Oil

Instructions:
Marinate Raw Tuna with Lime and dice it up into cubes.
Lay large leaflets of Lettuce as a base in a large bowl to keep Tuna Fresh. (and for good presentation!)
Add Cherry Tomatoes & other greens.
Add diced Tuna into the bowl.
Add diced Mangoes and onions.
Scoop Avocado flesh into the bowl.
Add Olive oil as a light dressing.
Squeeze more lime on the top.

Voila! Its ready to serve!


Chicken Breast with Spinach

Ingredients:
1. Full Chicken Breast (Per serving)
Tip: Make 4 incisions on each fillet to allow more even cooking.
2. Spinach
3. 1 1/2 Tablespoon of Cream Cheese
4. Pepper
5. Salt
Healthier Choice: Sea Salt or Pink Salt
6. Handful of Cherry Tomatoes
Tip: Sliced into halves to allow aroma & flavour to seep while cooking.
7. Teaspoon of Olive Oil

Instructions:
Cut Chicken Breast into 2 fillets.
Sprinkle Pepper on the Chicken fillets.
Warm your pan to medium heat and add Olive Oil and wait 3 minutes.
Lay the fillets on the pan & sprinkle sea salt.
Cook for 5 minutes before turning the sides of the fillets.
Continue allow the other side to cook for another 7 minutes.
Meanwhile, add olive oil to another frying pan with low heat and add Spinach and stir.
Add Cream Cheese and Cherry Tomatoes with pepper and Sea Salt.
Lay Chicken breast fillets first on a plate & add your Cream Cheese mix.

Voila! Its ready to serve!


Salmon with Vegetables

Ingredients:
1. Salmon Fillet 200g
2. Asparagus
3. Cauliflower
4. Pepper
5. Salt
Healthier Choice: Sea Salt or Pink Salt
6. Sesame Seeds
7. Diced Garlic & Butter Sauce (Optional, for extra taste)
8. Sesame Seeds

You can use other vegetables such as Kale, Spinach, Brocolli, Carrots, Brussel Sprouts, Green Peas, etc.

Instructions:
Cut Salmon fillet into 2 pieces
Add pepper and salt and rub it into the Salmon fillet.
Cut up Cauliflower, removing its leaves.
Cut away stems of Asparagus.
Put Olive Oil in a pan with medium heat and lay the Salmon.
Allow to cook for 2 minutes before flipping to the other side.
Boil Asparagus and Cauliflower.
Lay Salmon and boiled vegetables on a plate.
Sprinkle Sesame Seeds on the top & serve!

Optional: For extra flavour, mix unsalted butter mixed with diced garlic and pour it over the plate.


Avocado Toast with Poached Egg

Ingredients:
1. Loaf of Wholemeal Bread
2. Avocado (Half)
3. 2 Eggs
4. Pepper
5. Salt
Healthier Choice: Sea Salt or Pink Salt
6. Cherry Tomatoes
7. Olive Oil
8. White Vinegar
9. Unsalted Butter (Optional)

Note: Adding Vinegar makes the whites of the egg firm while in heat disallowing it to disperse. (Read more here)

Instructions:
Cut 2 slices of Bread and toast them on a pan, 1 minute each side or till crisp.
Mash Avocado into a small bowl with Salt, Pepper & Olive Oil.
Boil water and add Vinegar and Stir the pot in a circular motion.
Crack eggs into the pot and watch it coagulate!
Scoop it out and place on a strainer to allow excess water to drain.
Spread Unsalted Butter on the Bread & Avocado Spread on top.
Place Cherry Tomatoes first & then the Poached Egg on top.
Sprinkle a little Pepper on top & its ready to be served!


Note: The above are for single servings. If you have a busy schedule, you can double or triple up the serving size. Set a day aside to prepare your meals and keep them refrigerated (no more than 2 days for freshness).

Also, these meal preps are guideline recipes by which you can tweak a little to spice up the flavour to your liking. We have chosen these recipes as are they’re simple, fuss-free and quick to prepare.

Be creative and share with us your thoughts and ideas if you feel like you’ve found an amazing recipe that we cannot miss!

A nutritional home-cooked meal is the way to go! So prepare yourself for a day of grocery shopping to stock up your home amidst this global crisis. Remember to always stay clean and safe!

See more on Nutrition…

Time for Belly-fat Reduction!

The extra confidence in having a flat belly is in most people’s wishlist. Why not make this dream come true? The Fit Loco is here to share with you some work out for abs & complementing meal diets specifically for belly-fat reduction!

Belly-fat can become an issue not only because it does not look pleasing aesthetically; Too much excess weight around your waistline might not only prove to be difficult to shop for clothes. It has been scientifically proven that fats in the abdominal area might also be linked to the risk of diabetes and heart diseases. We’re not saying you need to have a washboard tummy or 6 packs – but it is important to watch out for signs of health issues linked to excess belly-fat.

Belly-fat is measured by the circumference around your waist with a measuring tape. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. This does not mean you are ‘fat’ or overweight in your overall bodyweight. It might just mean there is an issue of the lack of proportion to your body!

Fortunately, The Fit Loco would like to share a few proven strategies that have been known to target the fat in the belly area more than other areas of the body. First, let us take a look at an abs workout video (on the right) that you can practice at home or at the gym.

Follow these steps daily and faithfully and you’ll be sure to see the results in a week to a month!

These workouts are great as they do not require any equipment! For more workout videos, check our Sergey’s Instagram page: @sergeyskorupa.

You’ve also all heard this before; “Abs are made in the Kitchen.” – And it is true and scientifically proven! While working out is important, what you consume into your body is also a major playing factor in belly-fat.

Here are some simple and useful tips to follow

1. Cut out Sweetened & Sugary Drinks from your daily diet

Sugar, in all forms, is a simple carbohydrate that the body converts into glucose and uses for energy. However, we have to be educated on the difference between ‘Natural Sugar’ and ‘Added Sugar’.

Natural sugars are named as such simply because they occur naturally in a particular food, such as Fruits and Vegetables. This type of sugar in moderate amounts can prove to be beneficial to our body.

However, added sugars are not only heavily processed, it exceeds the amount that your body requires. It can prove to be harmful to your metabolic health. There is a big difference between these two types of sugars is in the number of calories you consume. Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts; consuming too much added sugar can overload with fructose and is forced to turn it into fat.

Our advice is to take a look a food labels at supermarkets before you purchase a particular type of grocery. Always look for the natural option, rather than processed foods.


2. Eat plenty of soluble fiber

Soluble fiber absorbs water and forms a gel during digestion. This that helps slow down food as it passes through your digestive system; nutritions from food can then be slowly absorbed and distributed evenly throughout your body, rather than it being converted to fats in your belly area. Studies have also shown that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. This in turn can help individuals who want to lose belly-fat.

An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly-fat gain decreased by 3.7% over a 5-year period. Foods that are high in soluble fiber include: Flax noodles, Shirataki noodles, Brussel Sprouts, Avocados, Blackberries, Legumes, Black beans, Lima Beans, Sweet potatoes, Brocolli, Turnips, Pears, Figs, Kidney beans, Apricots, Nectarines, Flaxseeds, Apple, Guava, Oats, Hazelnuts, Sunflower seeds, Barley… And the list goes on.

By adding soluble fiber in your diet, you can not only reduce fat in the tummy area, it is also great for your gut and overall health, reducing your risk of heart disease by lowering “bad” LDL cholesterol and helping you balance your blood sugar levels.

If you want to increase your soluble fiber intake, it’s often best to start slowly and build it up gradually.


3. Replace large carbohydrates with a high-protein diet

Eating more protein is a long-term strategy to reduce body fat and is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. It has also been shown to reduce cravings by 60%, boost metabolism by 80–100 calories per day and help you eat up to 441 fewer calories per day.

Carbohydrates on the other hand are low in fiber and digested quickly, it can also cause mood swings in blood levels. Not only that, the lack of exercise and a high-carb intake can also cause your body to convert them into fats and stored particularly in the abdominal area. While some carbohydrates is good, be sure to choose ‘good carbohydrates’ rather than refined carbs. In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains

By replacing carbohydrates with a high protein diet, it not only allows your body to get the necessary calorie intake your body needs, it also specifically targets weight loss in the belly area. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A difference on the scale is often seen within 1–2 days.

Good protein sources come from: Meats, Fish, Eggs, Dairy, Whey protein, Beans. If you’re a vegetarian or vegan, fret not, there are also protein diets to increase your protein intake. Check out this article.


4. Replace cooking fats with healthier oils

The most commonly used cooking oil is the Canola Oil. Although it is a type of vegetable oil and is safe to consume at moderate levels, it is a highly processed type of oil and contains transfat.

Trasnfat is considered the worst type of fat you can eat. Unlike other dietary fats, trans fat — also called trans-fatty acids — raises your “bad” cholesterol and also lowers your “good” cholesterol. Most transfat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature. This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. It has been studied that the high consumption of transfat can cause obesity and particularly increase unnecessary amounts of fats in the belly area.

We recommend changing this type of cooking oil with healthier oils such as Extra Virgin Olive Oil or Coconut oil to trim fat in the abdominal area.

Extra Virgin Olive oil is the natural oils extracted from olives and is high in monosaturated fat; about 73%. It can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. It also contains large amounts of antioxidants & anti-inflammatory properties. Research has shown that Olive oils are a healthier choice and it has not been associated with obesity or belly-fat.

Another healthier choice is Coconut oils. Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. However, do take this in moderate amounts as coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.


5. Add fatty fish to your diet

Fatty fish, unlike other fatty meats, it is not high in saturated fats; which makes it a healthier choice as compared to many red meats. Some recommended fatty fishes are: Salmon, Herring, Sardines, Mackerel, Anchovies. They’re rich in high quality protein and omega-3 fats that protect you from disease. Moreover, evidence suggests that these omega-3 fats may also help reduce visceral fat.

Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.

Fishes that are high in omega-3 fats are also proven to improve circulation of blood and help slow down plague buildup in your arteries and lower types of fats in your blood. Hence, to target abdominal fat, try to replace red meats that are high in saturated fat with fatty fish or simply add fatty fishes to your diet.


6. Add apple cidar vinegar to your diet

We have all heard that Apple cidar vinegar has been a popular home remedy and tonic to many health complaints. For many centuries, people have used it for cooking and medicine. It has antimicrobial and antioxidant effects; helping in skin health, reducing cholestrol, lowering blood sugar levels and improving symptoms of diebetes. Besides that, it is also said to reduce belly-fat in the abdominal area! How?

Apple cider vinegar is made in a two-step fermentation process. Firstly, the apples are cut or crushed. They are then combined with yeast to convert their sugar into alcohol. Next, bacteria is added to ferment the alcohol into acetic acid. Acetic acid is the main active component of apple cider vinegar; also known as ethanoic acid. In layman terms, this acid is also known as vinegar.

Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body. It promotes your metabolism rates; it helps to burn fat resulting in less buildup of body fat. Moreover, an adequate consumption increases in the enzyme AMPK, which boosts fat burning and decreases fat and sugar production in the liver. This acid also reduced belly-fat storage and liver fat.

In summary, adding 1 or 2 tablespoons of apple cider vinegar to your diet can not only help you lose weight in the abdominal area; it can also reduce your body fat percentage and decreasing your blood triglycerides.


7. Eat Probiotic foods or supplements

A set of fermented food great for gut health – top view of glass bowls against wood: kimchi, red beets, apple cider vinegar, coconut milk yogurt, cucumber pickles, sauerkraut

Probiotics foods contain different types of bacteria that play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly-fat. Probiotics are present in both supplements and fermented foods.

There are hundreds and hundreds of microorganisms that are in our digestive systems. Majority of this bacteria is friendly and produce vital nutrients such as Vitamin B and K. These help us to break down fiber that the body cannot digest. Probiotics help synthesize these bacterias that improve gut health and in turn leading to weight regulation.

Probiotics also contain bacteria strains of the Lactobacillus family that can help you lose weight and belly-fat. In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period. During a 3-month study period, the women taking the probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.

Try incorporating foods that contain Probiotic such as Yoghurt, Kefir, Sauerkraut, Kimchi, Tempeh, Miso, Kombucha, Pickles, Traditional Buttermilk, Natto, etc. If these are unavailable, you can also go to health or pharmacy stores to get probiotic supplements in tablet form.


8. Drink Green Tea

Green tea is an exceptionally healthy drink especially when drunk warm. It can reduce the risk of cancer and heart diseases. Furthermore, green tea benefits the whole body as it contains catechins; antioxidants, epigallocatechin gallate (EGCG), that can help reduce belly-fat. If you sip green tea before a workout, these compounds can also increase your fat burn during exercise.

Green tea also contains caffeine that can boost metabolism rates that results in a quicker burning of fats in your body. Having this beverage warm helps enzymes in the stomach to work in its optimal temperature hence improving digestion and therefore burning abdominal fat.

We recommend to drink a cup of green tea in the morning or before bed or before your workout to have the best benefits of belly-fat reduction. And don’t forget to add a squeeze of lemon to maximise effects!


Other things you can do to accelerate this process is to:

  1. Try intermittent fasting
  2. Exercise regularly
  3. Get plenty of restful sleep (minimum 8 hours a night)
  4. Do light weight training
  5. Do aerobic or cardio exercises
  6. Reducing stress levels with the right mindset (Read our other article on ‘Setting the right mindset: from waking up to sleeping’ here)

Follow these tips above religiously and combine fitness activities with your diet and we promise that you will see noticeable belly-fat loss in a month!

See more articles on Get Lean…

Meet Munah Bagharib: March Fitness Featured

Munah Bagharib is an amazing multi-tasker, with many hats on her head. The YouTube comedienne turned actress/host is also a prolific social media influencer. She’s also incredibly fit, with the body to show for it!

How does she do it all? What is her secret? We ask Munah a few questions, in hopes she will give us mere mortals some tips.

You’re looking amazing! Your schedule must be hectic with your current and future projects, tell us what your day-to-day schedule is like. 

Thank you! I’m working on a few projects at the moment, but the main one is a theatre production I’m working on with multimedia and film maker extraordinaire, Brian Gothong Tan, for Esplanade Theatres. It’s called Lost Cinema 20/20 and I think it will be a beautiful cinematic piece that highlights the curious state of awareness when we dream.

How do you make time for workouts? What are your priorities?

My day to day schedule varies, but is mostly packed. Over the last 2 years though, I’ve been trying to manage my time better. Especially so I can make time for my Mamreh (Mummy) more often.

My priorities at this moment are my work and my mum. Health has become more important to me after my health scare in 2018, which shook me out of my bad habits, and inspired me to take my health more seriously. I wanted to take charge of my mental and physical well-being, because I knew I needed to be healthy and stable before I can take care of someone else.

The thing about time is that, yes, we are all busy, but you CAN actually take charge of your time. It took me a while to realise that, but when you allow yourself to understand what’s important to you, you will make an effort. Working out has definitely moved up on my list. It’s not as often as I think I should be doing, but with what I can manage for now, twice a week has been working really well.

What would your go-to workouts / exercises?

I mostly go to the gym, and I have an amazing personal trainer. Tyen Rasif (@tyenstagram) has been training me since early last year and she is incredible. I spoke to her about my goals, and where I’m at health-and-stamina wise. She’s helped me every step of the way, believing in me and pushing me, even when I thought it would be the most difficult thing to get stronger. Tyen has a program set out for me based on my goals – which is to get lean, build strength and stamina (which is so important for the types of work I do) and most of all, to improve my overall well-being. I also like yoga, rock climbing and pole dancing. Although I need to get back on the pole soon, heehee, it’s been a while!

Out of all the activities you’ve listed, which is your favourite, that you’ll always make time for, and why?

Gym, for sure. It’s not so much my favourite but it is one I enjoy and think is most effective for me, and worth making time for. I know I prefer to have someone guiding me and making sure my form is right, someone who understands what I need to do in order to achieve my goals.  Having Tyen with me is extremely helpful. She not only looks into my workouts, but also into my lifestyle, the roles I am working on at that particular time, and what it demands from me.

When I was shooting She’s A Terrorist And I Love Her, the TV series produced by Ministry of Funny and now playing on HOOQ, Tyen was there to make sure I looked the part physically and felt the part (stamina-wise because it was a physically demanding role). She also made sure I managed my energy on a daily basis because shoot days are always long and tiring, so that was very important.

How do you cope with your hectic schedule while maintaining your health and wellbeing? When and how do you find the time to schedule in your PT sessions?!

We plan ahead. Like I said, if something is important to you, you will want to make an effort and that’s what I’m doing now with working out. It’s so much more than just looking better. It is a whole lifestyle change that makes me feel better mentally too. I used to be so drained all the time because of my work schedule. I work long hours, and it’s tiring because there are always so many things going on at the same time. It really takes a toll on your mind and your body.

But I felt a complete change when I started being active. It’s weird, but it’s true. When I started working out, I didn’t even think for a second that I would feel so much better. I’m more alert now, and I feel less tired. It’s great and it’s really helped me cope better with the crazy schedules and whatever else comes my way.

What are some practices you have to keep yourself in tip-top condition physically, mentally, and emotionally so that you can cope with your hectic lifestyle?

Listen to your body. I used to push myself to the extremes, thinking I’m weak if I rest, and that I’m inefficient if I pause. 

But it’s actually the opposite. You need to stop every once in a while in order to stay efficient and on top of your game. There’s no point pushing yourself like crazy, only to break and not be able to function at all. I learned it the hard way, but I’m glad I went through that experience, because that was when I learned to pause, recharge and rebuild.

What’s the most flattering or memorable compliment you’ve gotten? Did it motivate you to keep going through every workout even though you’re really busy?

That I work hard and have an incredible team who works well with everyone! My work is my life and I am so lucky to be doing something I am so in love with. It’s my passion and my everything, and every day I want to keep dedicating more and more to my career and the people I work with. I have an amazing team whom I work very closely with, and they also motivate me with their dedication and passion.

How do you stay motivated? What would you like to tell our readers to inspire them?

I love working with people. I stay motivated from the sheer excitement of doing what I love and being able to build even bigger, better things with highly talented individuals. It’s the most awe-inspiring thing and I truly am lucky to have met them. 

I think the point is to find your goal, your purpose and stay true to them. Don’t be afraid to fall. 

Looking at Munah’s hectic schedule, it’s hard to imagine even finding the time to work out, but she does. And just like with all the projects and other commitments in her life, she gives her 110% to it. 

“Always trust yourself, and trust that if you set your mind to it, things will work out. It will take time and lots of hard work for sure, but it WILL work out.”

Munah is going to have one crazy busy year ahead, but this superwoman is definitely going to keep slaying!

Follow Munah on Instagram @munahbagharib and watch her grow everyday.

Photo Credits to Yana Gagarin (@yanuhhh).

See more posts on Fitness Featured…

Different body types & how create the right fitness plan to reach body goals

Everyone is born different due to our genes & heritage. There are 3 main body types: 1) Ectomorph, 2) Endomorph And 3) Mesomorph. The idea that human body types are genetically pre-set into one of three camps is nothing new. Plato mentions it in The Republic, which was written around 380 BC, and 19th-century philosopher Friedrich Nietzsche referred to the idea in The Antichrist years before the American psychologist William Sheldon popularised three broad categories of body in the 1940s.

Since Sheldon’s conclusions were published it has become widely recognised that most people have a body type. (Take a test to find out your body type here.) What does it mean? Let’s take a look at a brief overview of body types:

1) Ectomorph: Lean and long, with difficulty building muscle

2) Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat

3) Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells

Depending on your body type, you’ll need a different workout and diet to develop your best body. The Fit Loco will now elaborate on the advantages and disadvantages on each body type & what diets and workouts will best suit each category.

1) Ectomorph

Advantages:

Most resistant to weight gain because of a fast metabolism.

Ectomorphs are usually more inclined to excel at cardiovascular activities. They often have a fast metabolism, which allows their bodies to burn calories rapidly.

In other words, ectomorphs are often able to overeat while gaining little or even no weight. As a result, they’re often quite lean without much body fat.

Models who grace the covers and pages of most fashion magazine tend to have an ectomorph body type.

Disadvantages:

Limitations on the ability to put on muscle mass.

Being relatively lean with narrow frames and long limbs, Ectomorphs have more difficulty in building muscle and as a result, there risk of being “skinny fat”, meaning you’re a relatively low weight and/or small size, yet still have high body fat. 

One thing Ectomorphs need to be weary about is that with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.

Ectomorph Diet & Nutrition

Ectomorphs have a fast metabolism, which is both a blessing and a curse. In the fitness world, we would refer to them as “hard gainers.” Since your genetic makeup burns calories quickly, the misconception is that an ectomorph body type should pile on calories to gain weight. Well, this is not true exactly.

Adding more calories to your diet can help you put on the pounds. But this doesn’t mean you should stock up on junk food. There are ways to increase your caloric intake by eating more healthy fats and proteins like meat, fish, nuts, and seeds.

To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal. If you are hitting the gym, aim to have four meals per day & have a pre-training mini-meal along with good-quality carbohydrates.

Recipes

Protein Shake with Banana & Peanut Butter (1 Serving)

  • 1 scoop whey protein
  • 1 cup whole milk
  • 1 large banana
  • ¼ cup oats
  • 2 tablespoon peanut butter
  • 2 tablespoon almost nuts
  • Cocoa powder or chocolate syrup to taste

Blend all together and shake well before consuming.


Nutty and Fruity Amaranth Hot Cereal (1 Serving)

  • 1/3 cup amaranth
  • 2/3 cup water
  • 1/4 cup rice milk
  • 1/4 cup dried cranberries / blueberries / raspeberries / cherries
  • 1 Tbsp. chopped nuts (Recommended: Walnuts, Cashews, Almond, Pistachio, Pumpkin Seeds)
  • 1 Tbsp. chia seeds
  • 1 Teaspoon Flax Seeds

Bring water to a boil in a pot and add the amaranth. Cover and reduce heat to a simmer and cook until the water is absorbed. Stir in the rice milk, cranberries, nuts and chia seeds. Pour into a bowl and serve.


Snacks: Wheat Bread Peanut Butter & Banana (1 Serving)

  • 2 slices of whole wheat bread
  • 2 tablespoon peanut butter
  • 1 tablespoon jam
  • 1 large banana

Don’t make a fool out of yourself by choosing white bread or multi-grain bread – those are just processed garbage. Rather, use whole wheat bread whole grain bread. You can even replace banana with your favorite fruit of similar proportion.


Chicken Breast & Brown Rice (1 Serving)

  • 150 gram skinless chicken breast
  • ½ cup brown rice
  • ¼ cup green salad
  • Handfull of Cherry Tomatos
  • 1 tablespoon butter

To cut down the fat content, use skinless chicken breast which is trimmed of fat. Add salad greens:

  • Cabbage
  • Spinach
  • Beans
  • Onions
  • Cucumbers
  • Carrots.

Your post-workout meal should be consumed 30 to 60 minutes after your workout. The ideal post-workout meal includes a 3:1 or 4:1 ratio of carbs to protein to help quickly replenish your glycogen stores and repair and build muscle fibers. Here’s an example of a great post-workout meal from our breakfast cookbook, No Excuses! 50 Healthy Ways to ROCK Breakfast!

Additional Nutrition Tips for Ectomorphs:

  • Eat every two to four hours.
  • Use Protein Shakes
  • Eat High Calorie Dense Foods
  • Eat surplus Calories (Add at least 500 calories if you want to gain weight or muscle)
  • Choose warm foods over cold foods (better for digestion).
  • Best starchy carbohydrates include oats, brown rice, quinoa, sweet potatoes and potatoes.
  • Best fruit choices include bananas, mangoes, pineapple, papaya, avocado and peaches.
  • Best vegetable choices include broccoli, cauliflower, brussel sprouts, beets and carrots, especially cooked in coconut oil or ghee (clarified butter).
  • Nutrient dense snacks include nuts and seeds, as well as nut butters. 
  • A small snack or meal before sleep may also help. By eating before they go to bed, ectos can prevent muscle catabolism.

The key is to still eat a healthy, balanced diet rich in nutrients. Just because you have an ectomorph body type, doesn’t mean you should use that as an excuse to eat everything, including junk food.

Ectomoprh Workouts

It is suggested that when training, focus on power and resistance training to build strength. If needed, do low intensity cardio, but never focus solely on cardio as Ectomorph body types lose calories fast. Cardio does not build muscle mass, instead you can end up losing muscle & calories too quickly. Learn how to bulk up muscle mass with ‘progressive overload’ in the video below.

2) Endomorph

Advantages:

The good news is that, evolutionarily speaking, they’re badass: when food was scarce, natural selection favoured humans with fat-storing metabolisms. You have a curvier & fuller figure.

Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. They survive the cold alot better than other; from a metabolic perspective, endomorph body types usually have some degree of carbohydrate and insulin sensitivity. Insulin is the hormone that allows blood sugars to enter cells. High-carb foods are quickly converted to sugar in the bloodstream and are more likely be stored as fat than be burned for energy.

Beyoncé, Jennifer Lopez, Sophia Vergara and Marilyn Monroe are some of the most famous female endomorphs. They all could be described as curvaceous, small-waisted, full-figured and pear-shaped.

Disadvantages:

The most difficult challenge for endomorphs is to keep their body-fat percentage in check. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body.

Endomorphs usually have trouble shifting weight, due to a relatively high amount of stored fat, a wide waist and a large bone structure; putting them at greater risk for of developing diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression.

This pattern of fat distribution makes it a bit harder to lose weight, but fortunately, with the correct training and nutrition program, they can achieve positive results. The key is to correct hormone imbalances with a nutrition and fitness program that achieves a reduction in body fat. 

Endomorph Diet & Nutrition

Endomoprhs need to eat the right foods that will fire up their metabolism. Because endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for this body type focuses on an even distribution of macronutrients, with carbohydrates coming mostly  from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa and amaranth.

From a nutritional perspective, steer clear of white bread, rice, cereals, cracker and cookie aisles of the supermarket!

A Paleo-like diet is best suited for an endomorph, where each meal contains protein, vegetables and some healthy fats, like avocado or olive oil. Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.

Endomorphs are more susceptible to gain fat on high carb diets, so start low and only increase carbs if progress stalls.

Recipes

Pretty Pomodoro Frittata (serves 4)

  • 3 eggs + 3 egg whites, whisked together
  • 1/2 cup nonfat milk
  • 3 Roma tomatoes, seeded and chopped
  • 1/2 cup basil, sliced thin
  • 1/4 cup fresh Parmesan cheese
  • 3 cloves garlic, minced

Preheat oven to 350 degrees F. Coat a glass pie plate with olive oil cooking spray. Whisk all the ingredients together in a large bowl and pour into a pie plate.

Place in the oven and bake for 25 minutes or until the eggs are set. Remove from the oven and let cool five minutes before slicing into wedges.


Salmon & Asparagus (1 Serving)

body types
  • 2 tbsp olive oil
  • 1/2 teaspoon minced Garlic
  • 1 tbsp balsamic vinegar
  • 8 asparagus spears, trimmed & halved
  • Handful of basil leaves
  • 2 Salmon fillets, about 140g/5oz each
  • Other Spices (optional): dill, tarragon, thyme, parsley, lemon or orange slices

Cut a foil and lay the asparagus spears in the centre of the foil. Mix together minced garlic and olive oil and drizzle over the asparagus. Season each salmon fillet with balsamic vinegar and lay over the asparagus. Wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose. Bake for 25 minutes at 400 degrees & its ready to serve.

Other Vegetables You Could Bake With Salmon:

  • Zucchini
  • Spinach
  • Tomatoes
  • Bell Peppers

Tempeh Salad Bowl

  • Spice mix: Onions, Shallot, Garlic, Ginger (minced)
  • Half red bell pepper diced
  • 1/2 tsp salt
  • 7 oz tempeh (7oz = 200g)
  • 2 tbsp olive oil
  • 1 cup green beans (or peas) OR kale, baby spinach, collard greens or lamb’s lettuce
  • 2 tbsp soy sauce OR maple syrup
  • 3 tbspn lime/ lemon Juice
  • 1 tsp paprika

Lightly sautée the spice mix until soft, add diced red peppers & tempeh with salt. Remove into a bowl & allow to cool. Add greens into the bowl with olive oil, lime juice & soy sauce/ maple syrup (depending on your taste buds, if you prefer salty or sweet) & mix well. Optional: add paprika for added taste.

If you are looking for a protein-packed salad (almost 30g per serving!), this salad is for you! It’s easy to prepare and keeps very well in the fridge for up to 4 days, perfect for meal planning.


Additional Nutritional Tips for Endomorphs:

AVOID

  • white bread, white rice, traditional pasta, and bagels
  • candies, chocolates, and other sweets
  • baked goods and cakes
  • soft drinks, energy drinks, and sports drinks
  • refined cereals, such as bran flakes, instant oatmeal, and puffed rice
  • heavily processed or fried foods
  • rich dairy products, such as cream, whipped cream, and ice cream
  • red meats
  • foods rich in sodium
  • alcohol
  • cooking oils with a lot of saturated fat, such as palm or coconut oil

EAT FOODS RICH IN PROTEIN & MONOUNSATURATED & POLYUNSATURATED FATS

  • low fat dairy products, such as low fat milk, yogurt, and cheeses
  • poultry, such as chicken and turkey
  • most types of fish, especially fatty fish
  • most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
  • eggs and egg whites
  • most nontropical nuts, including almonds, hazelnuts, and walnuts

EAT CARBOHYDRATES FROM VEGETABLES

  • dried beans and legumes, such as kidney beans, lentils, and chickpeas
  • fruits, except melons and pineapple
  • non-starchy vegetables, such as broccoli, cauliflower, and celery
  • whole-grain or whole-wheat products, such as all-bran cereal and 100% stone-ground whole-wheat bread
  • some starchy vegetables, such as sweet potatoes, yams, corn, and carrots
  • some unrefined starchy vegetables, such as quinoa and amaranth

Endomorph Workouts

More often than not, Endomorphs difficulty losing fat with diet alone, so a well-rounded fitness program is a must. Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without overtraining. The common misconception is that Endomorphs do not need weight training as building muscle comes easily for endomorphs. However, weight training should not be skipped as a slower metabolism and extra body fat make it much harder for endomorphs to stay lean; Developing more active muscle tissue will help increase resting metabolic rate and encourage the body to burn more fat for fuel.

First and foremost, cardio exercises is important for this body type. Run twice per week for 30minutes to 1 hour. Aim to incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout. Try this HIIT workout on the elliptical. Also check out this HIIT tutorial home workout video below:

Mix cardio with LIGHT weight training; light weights & HIGH repetitions. Focus on large muscle groups – do compound exercises & Circuit training with very little rest time between sets.

Sample Circuit Training:


Exercise
Time
Squat with overhead press50 sec – work
Rest10 sec – rest
Stationary lunge with lateral raise (right leg front)50 sec – work
Rest10 sec – rest
Stationary lunge with lateral raise (left leg front holding dumbbells)50 sec – work
Rest10 sec – rest
Plié squat/upright row (dumbbells or kettlebell)50 sec – work
Rest10 sec – rest
Push-ups with single leg knee drives50 sec – work
Rest10 sec – rest
Plank with triceps extension (dumbbells)50 sec – work
Rest10 sec – rest
Alternate step-ups with hammer curls (dumbbells)50 sec – work
Repeat three times 

3) Mesomorph

Advantages:

Easiest to add new muscle and they don’t tend to store much body fat.

Male and female mesomorphs looking to build muscle have a genetic jump-start in reaching their goals. They have a natural athletic build, because they gain muscle and lose fat with ease.

Well-balanced proportions, broad shoulders, and chest, and a narrow waistline are among the main characteristics of this body type.

Fat is stored evenly across the body, which is why mesomorphic women often look great even when they don’t pursue a more active lifestyle.

With a balanced diet, Mesomorphic males bulk on muscle mass a lot quicker at the gym as compared to the other 2 body types.

Disadvantages:

Constant weight fluctuations; a blessing & a curse of losing weight easily, is that Mesomorphs can also gain weight easily.

The naturally ‘fit’ body type looks good on the outside, however, many Mesomorphs neglect the importance of a balanced diet or a good workout. Fitness is not just about the aesthetics but also about the internal health of the individual.

Women who are aiming to look more feminine & lean & slim (less muscle-y) with Mesomorph body type can struggle with gaining their desired body goals.

Mesomorphs do tend to have a naturally athletic body type. But if the proper nutritional diet is neglected, they may not look very fat, but their body can resemble a retired athlete that’s gained some weight over their muscles.

Mesomorph Diet & Nutrition

Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Keeping in peak physical condition is often tempered by a scattered approach to eating and training.

The calorie-intake needs of Mesomorphs are slightly higher than the Ectomorph and Endomorph, due to their higher ratio of muscle mass. With larger muscle mass, it means that your body burns through calories quicker than other body types; Muscle weighs more than fat and requires more calories to maintain. Rather than a fad diet approach, you might want to adopt the popular eating pattern of smaller, more frequent meals.

While all body types need carbohydrates, protein and fat, Mesomorph body types respond better to higher-protein diets.

The Fit Loco have found that the diet for Mesomorphs have a balanced meal every few hours. Their meal plates are divided into 3 parts: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).

Recipes

Snack / post work-out: Pumpkin Pie Protein Shake

  • 1 cup unsweetened vanilla almond milk or rice milk
  • 1/2 cup canned pumpkin
  • 1 scoop vanilla protein powder
  • 1/2 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1 Tbsp. chia seed
  • 1 Tbsp. ground flax seed
  • 4-5 ice cubes

Place all ingredients, except ice, into a blender and blend until smooth. Add ice cubes, one at a time, and continue to blend until shake reaches a desired consistency.


Greek yogurt parfait (2 Servings)

  • 12 large strawberries, cored and quartered
  • 1/2 cup rolled oats
  • 1/4 cup unsweetened shredded coconut
  • 1 tablespoon honey
  • 1 pinch cinnamon
  • 1 pinch lemon zest (optional)
  • Salt
  • 2tablespoons raw sunflower seeds
  • 1 1/2cups plain 2-percent-fat Greek yogurt
  • Mix it up and replace Strawberries with Blackberries, Blueberries, Raspberries.

Heat oven to 350° and line a sheet pan with parchment paper. In a bowl, stir together strawberries, oats, coconut, honey, cinnamon, zest, and salt. Spread mixture on lined sheet pan. Bake 15 minutes, Toss sunflower seeds into strawberry mixture and bake 15 minutes more, until strawberries are soft and shriveled. Spoon yogurt into bowls and top with strawberry mixture.

Try this recipe also by replacing berries with pumpkin, cinnamon, pecans, and raisins.


Protein-packed Quinoa Salad

  • 2 cups white quinoa, rinsed well
  • 1/2 cup red lentils, sorted and rinsed
  • Kosher salt, for seasoning throughout
  • 1 cup kidney beans, rinsed
  • 1 cup shelled edamame
  • 1 yellow bell pepper, finely diced
  • 1 small red onion, finely diced
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons rice vinegar
  • 1/3 cup extra virgin olive oil
  • 1 clove garlic, minced or grated
  • 2 teaspoons mint salt or crushed dried mint
  • 1/2 teaspoon freshly ground black pepper
  • Big handful fresh mint, cilantro, and/or basil, finely chopped

Boil & simmer quinoa with 2 1/2 cups water and a teaspoon of kosher salt for 10 minutes, until the quinoa is cooked. Cool the quinoa completely.
Boil & simmer lentils with 1/2 cup water and 1/4 teaspoon salt for 7 minutes. Rinse the lentils with cold water and drain.

Make the vinaigrette in a small bowl by slowly whisking the olive oil into the lemon juice, rice vinegar, and garlic. Season with dried mint, 1/4 teaspoon salt, and pepper.

In a large serving dish, combine the quinoa, lentils, kidney beans, edamame, yellow pepper, and red onion. Pour the vinaigrette over the salad and mix well to coat everything. Taste and adjust seasonings. Stir in half of the chopped herbs, then garnish the top of the salad with more chopped herbs. Serve immediately, or chill in the refrigerator for up to four days before serving.


Turkey Chilli Smothered Potatoes (1 Serving)

  • 1 Tbsp olive oil 
  • 1/2 lb. ground turkey 
  • 1 yellow onion 
  • 2 cloves garlic 
  • 1 15oz. can diced tomatoes 
  • 3 oz. tomato paste (1/2 of a 6oz. can)
  • 1 15oz. can black beans
  • 1 Tbsp chili powder
  • 1/2 tsp oregano
  • 1/2 tsp cumin
  • 1 cup water
  • 1/2 tsp Salt
  • 4 small sweet potatoes (3/4 lb. each) 
  • 1/2 cup shredded cheddar cheese
  • Cilantro or green onions for garnish 

Preheat the oven to 400ºF. Wash the sweet potatoes well, then prick the skins several times with a fork. Place the sweet potatoes on a baking sheet or in a baking dish and bake for 60 minutes, or until soft and oozing from the fork holes.

While the sweet potatoes are baking, prepare the small batch of chili. Add the ground turkey and olive oil to a large pot. Sauté the turkey over medium heat. While the turkey is cooking, dice the yellow onion and mince the garlic. Add the onions and garlic to the pot and continue to sauté until the onions are soft and translucent.

Drain the beans and add them to the pot along with the diced tomatoes (with juices), tomato paste, chili powder, oregano, cumin, and water. Stir to combine. Allow the chili to come up to a simmer, then reduce the heat and let simmer until the sweet potatoes have finished baking, stirring occasionally. Taste and add salt to taste (about 1/2 tsp).

Once the sweet potatoes are finished baking, carefully slice each one open lengthwise and slightly mash the insides. Spoon about 3/4 cup chili over each potato, then top with 2 Tbsp shredded cheddar. Return the potatoes to the oven for a few minutes to melt the cheese. Top with cilantro or sliced green onions just before serving.


Chilli Lime Steak Fajitas

  • 3 bell peppers (capsicums) of different colours: red, yellow and green, deseeded and sliced
  • 1 onion, sliced
  • 1 avocado sliced
  • 2 tablespoons olive oil
  • 1/3 cup freshly squeezed lime juice
  • 2 tablespoons fresh chopped cilantro
  • 2 cloves garlic , crushed
  • 1 teaspoon brown sugar
  • ¾ teaspoon red chilli flakes (adjust to your preference of spice)
  • ½ teaspoon ground Cumin
  • 1 teaspoon salt
  • 1 pound (500 g) steak (rump, skirt or flank steak)

Optional serving suggestion:

  • flour tortillas (optional)
  • Lettuce leaves for low carb option
  • Extra cilantro leaves to garnish
  • Sour cream (optional) to serve

Whisk marinade ingredients together. Pour half of it into a shallow dish to marinade the steak for 30 minutes, if time allows. Alternatively, refrigerate for 2 hours or overnight. Remove from the refrigerator 30 minute prior to cooking. *Refrigerate the reserved untouched marinade to use later*

For Skillet
Heat about one teaspoon of oil in a grill pan or cast iron skillet over medium-high heat and grill steak on each side until desired doneness (about 4 minutes each side for medium-rare, depending on thickness). Set aside and allow to rest for 5 minutes. 

For Grilling
Heat barbecue (or grill) on high heat. Remove steak from the marinade. Grill for 5-7 minutes per side, or until desired doneness is reached. Transfer to a plate and allow to rest for 5-10 minutes.

For Vegetables
Wipe pan or grill plates over with paper towel; drizzle (or brush) with another teaspoon of oil and fry peppers (capsicums) and onion strips. Add half of the reserved marinade, salt and pepper; continue cooking until done.

Assemble
To serve steak, slice against the grain into thin strips. Pack into warmed tortillas, extra cilantro leaves, sour cream, sliced avocado (or your desired fillings), and drizzle over the remaining reserved untouched marinade.

Notes: Don’t have time to marinade? Don’t worry! The marinade has so much flavour in it already, you can let it sit for 5-10 minutes at room temperature while preparing all of your other ingredients!

Additional Nutritional Tips for Mesomorphs:

A high-protein diet is a must for a mesomorph, especially those who are working out more; drink protein shakes in addition to meals. A higher muscle mass means that they require more protein & nutrients for muscle repair, growth and even maintenance.

Focus on whole grains and starchy carbohydrates; they are a great source of energy and can provide you with enough power to maintain an active lifestyle without over burning the calories needed to support Mesomorph body types. In additional, healthy fats are also an essential for Mesomorphs to maintain a healthy body function; Try incorporating the below list of foods into meals:

FOODS GOOD FOR MESOMORPH BODY TYPE

WHITE & RED MEAT
Fish (salmon, tuna)
Chicken
Lean steak
Turkey
Eggs

OILS
Olive oil
Coconut oil
Avocado oil
Sunflower Oil

DAIRY
Yogurt
Cottage cheese
Cheddar cheese
Goat’s milk

NUTS & SEEDS
Nut or seed butter
Almonds
Cashews
Pistachios
Pumpkin seeds
Sunflower seeds

FRUITS & VEGETABLES
Berries
Apples
Pears
Oranges
Bananas
Coconut Juice & Flesh
Avocado
Cauliflower
Green beans
Broccoli
Asparagus
Brussels sprouts

GRAINS & STARCHY VEGETABLES
Sweet potato
Lentils
Beans
Quinoa
Brown rice
Potatoes
Corn
Kidney Beans
Pumpkin

Mesomorph Workouts

To achieve a lean physique for a Mesomorph, incorporate 30 to 45 minutes of cardiovascular exercise three to five times a week. And for Mesomorphs who have less body fat, aim for cardio sessions only twice a week.

Since Mesomorphs are naturally strong due to thick muscles density, it is recommended to lift moderate-to-heavy weights, with limited rest in between sets, five days a week is ideal to stimulate muscle growth.

For optimal results in lowering body fat, cardio interval training or high-intensity interval training (HIIT) is recommended two to three times a week, along with one to two sessions of steady-state cardio. Interval training involves alternating bursts of intense activity followed by intervals of lighter activity.

Watch the Video below for a brief workout routine for Mesomorphs:

Or try this sample Mesomorph Workout Plan:

Monday

  • Squats: 5 x 5
  • Deadlifts: 5, 5, 3, 2
  • Walking lunges: 3 x 12
  • Sled pushes: 4 x 50 yards       
  • Tabata: Versa climber or similar cardio

Tuesday

  • Pull-ups: 100 total in sets of 5
  • Bent over rows: 3 x 12
  • Ball slams: 3 x 10
  • Rower sprints: 30s sprint/30s rest x 10

Wednesday

Rest

Thursday

  • Flat bench presses: 10 x 10
  • Dumbbell incline presses: 3 x 10
  • Dumbbell flyes: 3 x 15
  • Dips: 3 x failure

Friday

  • Thrusters: 3 x 12
  • Single arm shoulder presses: 5 x 5
  • Lateral raises: 4 x 12
  • Hammer curls: 3 x 10
  • Straight bar curls: close, reg + wide grip x 10 each

Saturday (circuit style)

  • Sprinting
  • Rowing machine
  • (Or your choice of cardio)

Sunday

Rest

See more on Get Lean…

Sweat and Still Look Amazing

Can’t leave the house for your workout without any makeup on? We’ve got you covered! 

Most experts recommend sticking to the bare minimum when it comes to makeup for workouts. We’re talking maybe a BB cream/tinted moisturiser, waterproof mascara, and a tinted lip balm. Any eyeliner is likely to run or fade, and blush is unnecessary because it’s time to let that post-workout glow shine! 

We have included both splurge and save options, because let’s face it, working out CAN be pricey, and less money spent on makeup means more money for activewear! These products can be found either in stores, or online.

For the Face

The key is to look as natural as possible, while letting your skin breathe.

Base – BB Cushions

Splurge: Laneige BB Cushion [Pore Control] $59

Photo credit: Laneige

You’re probably sick of seeing this particular cushion being recommended over and over again, but there’s a reason it’s so popular! 

This multi-benefit BB cushion gives you a fresh complexion that looks oh-so-natural! It glides on smoothly, and leaves you looking matte. And because it’s water-resistant, you won’t be left with unglamourous sweat streaks on your face and neck after! It also offers SPF50+ protection, so feel free to slap it on before your outdoor workout.

It also comes in 5 shades, unlike most Korean BB cushions, which means you’ll be more likely to find a match for your sunkissed skin!

Save: The Face Shop Oil Control Water Cushion $29.90

Photo credit: Qoo10

Most moisturising cushions leave you with a dewy complexion that turns oily quickly, but not this one! It controls sebum to ensure you look as fresh as possible, for as long as possible, and it boasts seriously impressive lasting power as well.

This budget-friendly BB cushion comes in 3 shades, and is definitely worth considering if you can find a match!

It’s waterproof, which is perfect in our unpredictable tropical climate, with a classic matte velvet finish. It also offers SPF50+ protection.

Base – Tinted Moisturisers

Splurge: Tarte Amazonian Clay BB Tinted Moisturiser Broad Spectrum SPF20 $55

Photo credit: Tarte

This tinted moisturiser has a lightweight, water-based formula that blends easily into your skin.  Formulated without oil, it won’t clog your pores, and its micro-treated mineral pigments gives an even, natural finish. Think My Skin But Better.

Although it’s not waterproof, it holds up well when you get all sweaty, and its compact, fuss-free packaging makes it easy for a quick touch up after your workout. Its formula contains ingredients that nourish, moisturise, and protect your skin, while the SPF20 offers some protection from the sun. 

A range of shades in Asian tones is available, and it’s a great tinted moisturiser!

Save: ZA Total Hydration BB Cream $15.90

Photo credit: Watsons Singapore

Yes, this is technically not called “tinted moisturiser”, but this incredibly lightweight BB cream is essentially a tinted moisturiser on steroids! The power packed cream features 12 benefits in 1 tube, including SPF43 protection.

The cream contains sebum-absorbing powder that keeps shine at bay, while the poreless powder gives you a flawless finish, even while working out! It’s not as long-lasting, but the sleek tube makes for convenient touch ups on the go.

This drugstore BB cream feels like you’re wearing nothing at all, but unfortunately, it’s only available in one shade. It’s still a great drugstore option though!

Setting Spray

Splurge: Urban Decay De-Slick Oil-Control Setting Spray $48

Photo credit: Urban Decay

This setting spray is no stranger to those whose makeup constantly battles with humidity. Famed for its lasting power and ability to keep your face perfectly matte all day, this spray is the go-to choice for intense workouts!

A spritz is enough to keep the oil at bay, and to keep your makeup perfectly protected throughout any workout. With this spray, you can be sure your makeup will not budge at all, and your workout can be your main focus!

Save: Essence You Better Work! Setting Spray $6

Photo credit: Amazon

Your days of sweating your carefully applied makeup off your face is over! This spray is specially formulated to keep your makeup in place, and ensure you flawless while working out.

It keeps you perfectly matte, and the scent is so refreshing. This affordable drugstore brand is cruelty-free, and the low price means you can hoard as many bottles of this limited edition spray as you can find.


For the Eyes

Brows

Splurge: Anastasia Beverly Hills Dip Brow Pomade $35

Photo credit: Anastasia Beverly Hills

ABH Dip Brow Pomade is the OG strong brow product that will take your brows to the next level.

Up your brow game with full and defined brows, even through the sweatiest of workouts, because this baby is waterproof, and isn’t fazed by oily skin or humidity. This pomade is the hero we all need in Singapore, if your brows aren’t already microbladed on, that is.

It comes in an amazingly wide range with 11 shades, so you can definitely find one that matches your hair and skin tone. It’s a tad pricey, but a little goes a long way.

Save: Essence Superlast 24H Eyebrow Pomade Pencil Waterproof $5.50

Photo credit: Shopee

If you can’t already tell, I’m a massive fan of Essence Cosmetics, and its sister brand, Catrice Cosmetics. These affordable drugstore products hail from Europe, and are proudly cruelty-free. And they work.

This eyebrow pomade pencil makes it easy to touch up your brows on the go, but you won’t have to, because the creamy formula promises to last all day. It comes in a handy dandy twistable pencil packaging, with an integrated sharpener and silicon brush. Shaping and taping your brows has never been this easy!

This pomade pencil comes in 3 shades, and at $5.50, it’s a steal.

Lashes

Splurge: CliniqueFIT Workout 24h Mascara $30

Photo credit: Sephora

This volumising mascara, part of a line touted to be created JUST to survive workouts, launched to much fanfare. Clearly we’ve all been looking for the perfect makeup line to ensure we look good while working out. The mascara promises to be tough enough to withstand all of life’s curve balls.

The mascara doesn’t just guarantee it’ll last your workout, it says it’ll stay on for a good 24 hours. It is sweat- and humidity-resistant, and also contains conditioning ingredients to pamper your lashes. 

If you can’t live without fluttery lashes framing your peepers, this mascara is going to be your new best friend.

Save: Catrice Cosmetics Glam & Doll False Lashes Waterproof Mascara $7

Photo credit: Catrice Cosmetics

I went through a Glam & Doll phase, in which I wore it every day, and recommended it to every single person who complimented my lashes. It gave me the most intense, inky black, luscious lashes, and it cost less than $10. 

This waterproof version promises both volume and length. And it’s as black as I like my coffee. The slightly curved elastomer brush reaches each individual lash and coats it evenly with just one swipe. 

Your lashes will never look, and wallet, feel, better. Falsies without the effort? Why not?

Lips

Tinted Lip Balms

Splurge: FRESH Sugar Tinted Lip Treatment Sunscreen SPF 15 $36

Photo credit: FRESH

FRESH Sugar Tinted Lip Treatment is one of the hottest lip balms available right now. One of their bestselling products, the lip balm moisturises, protects and smoothens the lips with real sugar—a natural humectant—delivering delectable and dependable moisture. 

You can count on the formula to provide much-needed protection from damaging UV rays, while the tinted treatments offer sheer coverage or buildable colour.

This lip balm comes in 12 shades including untinted.

Save: Innisfree Glow Tint Lip Balm $7

Photo credit: Innisfree

The Innisfree Glow Tint Lip Balm combines the shine of a gloss with the comforting hydration of a balm for perfectly dewy, and volumised lips.

It deeply nourishes and hydrates your lips, because chapped lips are never sexy, even during a workout, while the 5 shades it comes in delivers a natural pop of colour! It’s infused with natural botanical oils, including Macadamia Nut, Coconut, Almond Oil, and Flaxseed. 

At $7 a pop, it’s a reliable lip balm to stash in your bag at all times!

See more on Motivation…

New Year Special: Start your new year with the right mindset

“Everyday is a fresh start.” This quote is all about living a brand-new day, however, we forget that starting fresh is a state of mind. With the right mindset, you’ll be able to move forward, living your life authentically and peacefully. Question is, how do we focus on the things we want and successfully achieveContinue reading “New Year Special: Start your new year with the right mindset”