Hey everyone! First and foremost, thank YOU so much for your support for #mygirls. I've received dozens of photos of the #mygirls adidas ad in the store. It's nice to know where you're buying your sporting goods
Earlier this month I visited Kuching for the opening of the first adidas flagship store at CityOne Megamall. The demand for active wear can only mean more people in Kuching are getting into a healthier, sportier lifestyle. Time to gear up!
Of course, I didn't leave without a little taste of Sarawak... I had to get me some Sarawak laksa. My friend Dan, who owns Phoenix Gym, took me to the best laksa in town... Auntie Angela's laksa.
Back in Singapore I've been eating healthy and training at UFIT, learning from the best personal fitness coaches in town. I'm now officially ready to start training clients 1-on-1 at UFIT (located on 87-88 Amoy Street, Singapore).
Here's a bit of info on the gym:
UFIT or Urban Fitness is Singapore’s leading independent fitness provider offering personal fitness coaching, nutrition, physiotherapy, sports massage and MMA services at our 4500 sq.ft facility in the financial district of Singapore. We also offer outdoor group training; UFIT Bootcamp, UFIT Run Club and UFIT Core in 8 awesome outdoor locations and more than 20 1 hour sessions a week. UFIT has a staff of more than 19 fitness professionals and is always growing.
Our motto is, “Fitter, Leaner, Stronger!”
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Are you looking to get fit and healthy but don't know where to start?
Stand a chance to win one adidas yoga mat plus a trial personal training session with me!
Follow these simple steps to enter:
1. Follow me on Instagram @fayhokulani
2. Be sure to make your account public so that I can view your photos
3. Upload a photo of you doing your favorite yoga pose. Be creative! Go outdoors. Look for an interesting background or scenery.
4. For the caption, write why being fit and healthy is important to you.
5. Tag @fayhokulani and #fitwithfay then upload!
Contest starts tomorrow, 29 November 2013 and runs for a whole week ending on 6 December 2013. During this period, I will be uploading some of my own photos which I hope will inspire you. Contest is open to anyone residing in Singapore. I will be picking 5 winners in total. Winners will come down to UFIT to redeem the yoga mat and 1-hour personal training session.
I look forward to seeing your posts! <3
In your quiet moments, what do you think about? How far you’ve come, or how far you have to go? Your strengths, or your weaknesses?
The best that might happen, or the worst that might come to be? In your quiet moments, pay attention to your thoughts. Because maybe, just maybe, the only thing that needs to shift in order for you to experience more happiness, more love, and more vitality, is your way of thinking.
You are human and mortal; we are the sum of our weak moments and our strong.
I'd like to share this motivating video, a new commercial that features some of the strong men and women of Maxinutrition - Asia.
Watch and share! http://www.youtube.com/watch?v=BYwDt7ofk6U
Helping you achieve your body ambitions, Maxinutrition - You, Stronger.
Here are some behind-the-scenes photos from the shoot...
The Standard Chartered Marathon Run is happening in a few days and what better way to get your head in the game than by gearing up with some useful gadgets. Unfortunately I'm not participating in this year's event but as a frequent outdoor runner, I have some favorite running gadgets (plus some new ones on my wishlist) which you might want to get your hands on.
If you haven't participated in any marathon event in your life, maybe this could help you get started!
See the list >>
I was already seriously considering buying a juicer so that I could include more fruits and vegetables into my diet. I don’t think many people realize that we’re not eating enough natural foods as we’re so used to eating packaged or processed foods such as bread, rice and tortilla wraps (guilty-as-charged, I love burritos).
So when the opportunity came to try out the Beauty Cleanse juice detox, I was more than ready to get started.
A 3-day or 5-day cleanse will leave you feeling lighter, cleaner, and revitalized as you replace your meals with six (500ml) delicious, organic, freshly cold-pressed juices. This essentially allows your body to heal and renew itself as your digestive system takes a break from any form of overindulgence and unhealthy food choices.
So what’s so special about Beauty Cleanse? Why can’t I just buy a blender and make the juices myself at home?
The answer is the Norwalk Hydraulic Press Juice -- also known as The Best Juicer In The World! Unlike your usual home blender or juicer, the Norwalk completely extracts all the essential nutrients, vitamins, enzymes and minerals into your juices using approximately 2 tons of hydraulic pressure. It is also designed to provide oxidation free juice, which means better tasting and longer lasting juices.
Beauty Cleanse is the 1st and only juicing company in Singapore to utilize the Norwalk to produce consistently delicious, high quality juices with clear superiority in the extraction of nutrient content to heal and renew your body one juice at a time.
When you sign up for a 3-day or 5-day cleanse, your juices are prepared the night before delivery day so it stays fresh and nutrient-loaded for the next three days. For the 5-day cleanse, there will be 2 deliveries, one on the day before you start the cleanse, and another on the third day.
Gathered from earth’s richest nutrient-packed produce, their ‘living’ juices are entirely 100% Organic, Raw (Unpasteurized), Vegan & Gluten-Free.
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MY JUICE DETOX DIARY
Day 1 on Beauty Cleanse 3-Day Juice Detox
The bottled juices were delivered to my home the day before I started the 3-day juice cleanse. I chose to do it for 3-days instead of 5 because I had never done any kind of detox before and wasn’t sure of what to expect or how my body would react to it. So this shorter trial would be a good introduction.
A 3-day Beauty Cleanse care package came with 18 bottles of juices (6 per day) and a few organic supplements which included a small pack of colosan powder, spirulina, acai berry, milk thistle, green superfood, flaxseed oil and pu-erh tea. The supplements are aimed to provide further support in the cleansing process and maximize the potential benefits you will receive during and after completing the cleanse. However, you may also choose a cleanse plan with or without supplementation.
Beauty Cleanse provides daily email and phone support, so if I had any questions or doubts they’re always there to assist. It’s like having your a personal nutritionist!
Speaking of which, the Beauty Cleanse juices were carefully designed and formulated by their personal mentor and nutritionist consultant, Cherie Calbom. For more than 20 years, Cherie has been a holistic health educator, juice expert, nutritionist, whole foods chef, best-selling author, and seminar speaker. Known as "The Juice Lady" for her extensive work with juicing, she has taught thousands of people how to live the juicing and raw foods lifestyle.
The first day went by really smoothly. I was excited to try out the different flavors of all 6 juices! The best part was, I didn’t have to do groceries for the next 3 days or think about what meal to prepare next as I had all I needed!
For breakfast each morning, I had 1 tablespoon of Green Superfood mixed with only the second half of my first juice of the day, 1 capsule of acai berry, 1 milk thistle/liver support supplement, 2 capsules of flaxseed oil and 2 tablets of spirulina.
I took the colosan powder on the 2nd day.
Benefits of the supplements
- Colosan will softly oxidise and cleanse your intestines and colon utilising the power oxygen to clear the putrefaction accumulating in your intestines and colon.
- Colosan provides ongoing protection from toxins and encourages nutrient absorption, allowing you to get more out of the food you eat.
- When taken with lemon juice or other acidic juice, that oxygen is released inside the digestive tract, producing powerful de-toxifying effects.
- It cleanses the bowel, and may have beneficial anti-fungal or anti-candida, anti-viral and anti-bacterial properties.
- The goal of colon cleansing is to clear the small intestines and colon of impacted material and improve their functions of assimilation, absorption and elimination.
Green Superfood (Organic)
- Beauty Cleanse recommends organic green superfood from Genesis Today GenEssentials™ Greens.
- This product is made with careful selection of quality, organic, and Freeze-dried land and sea vegetables combined with a synergistic blend of herbs, superfruits, enzymes, and probiotics. It has been formulated to help support digestion, detoxification and daily nutrition.
- Genesis Today's GenEssentials™ Greens™ delivers the phytonutrients of 3-5 servings of dark green leafy vegetables in every serving.
Acai Berry (Organic)
- Acai berries contain the highest known source of antioxidants for increasing metabolism, fatty acids Omega 3,6 & 9, along with loads of essential vitamins and minerals.
- They are also high in fiber low in glycaemic index (GI), meaning that they help keep your blood sugar on an even keel, enabling you to stay energized and focused for longer while controlling appetite and allowing you to achieve weight loss.
- Beauty Cleanse source their acai berry capsules from RioLife Singapore.
Milk thistle (liver support)
- Provide the ultimate combination of herbals, amino acids & food-based nutrients to support liver health & detoxification.
- It is uniquely formulated to support normal liver function and exert a protective effect against substances harmful to the liver.
- Promote bile production, secretion and release
- Help recycle, extend and replenish the power of glutathione – a super antioxidant essential to liver health
- Nutritionally support healthy fat metabolism in the liver
- Beauty Cleanse source this supplement from Nature's Way Super Thisilyn
Essential Fatty Acids/ Flax Seed Oil (Organic)
- Formulated to contain Omega 3, 6 & 9 fatty acids necessary for increased metabolic rate to burn more calories, oxidation rate, energy levels, weight loss, strengthened immune system, improved brain function, eliminate water retention and clearer skin.
- Spirulina promotes digestive and bowel functions, suppressing bad bacteria like e-coli while stimulating beneficial flora.
- The richness of natural chlorophyll contained helps to clean and detoxify our blood, internal organs, and bowels by aiding the body in processing more oxygen, reducing toxin build-up in the process.
- It strongly promotes optimal blood pressure and the growth and repair of human tissue.
- It is also the richest natural source of beta-carotene, with a full spectrum of ten mixed carotenoids that are powerful antioxidants with anti-cancer and anti-aging compounds, protecting the cells from free radical damage and enhancing the functions of the immune system.
- Beauty Cleanse sources their spirulina tablets from AlphaHealth Singapore.
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Now that we know exactly what each supplement is good for, let’s start the cleanse!
After drinking a glass of warm lemon water upon waking up, I had my first juice with the supplements.
10.00AM: 1st Juice (Purple blend – Apple, beetroot, celery, ginger, red cabbage)
Thoughts: I picked this one to drink first because the color was the most appealing. I finished half the juice and mixed the other half with 1 flat tablespoon of green superfood. This gave me the energy I needed to start the day.
12.00PM: 2nd Juice (Light green blend – Apple, cucumber, celery, kale, ginger)
Thoughts: This blend was quite light and nutritious. 3 types of excellent vegetables – cucumber, celery and kale in one juice mixed with apple and ginger. GREEN, TASTY and oh-so-GOOD FOR YOU!
1.00PM: Get active! 30 minute light exercise - Speed interval cardio training
Promote the detoxification process with some light exercise such as yoga, swimming, jogging or even massages or spa treatments. Make sure to drink plenty of water especially if you’re going to sweat it out!
Begin by spending 5 minutes jogging, walking, or biking. Then, you'll stretch. Each stretch should be done for two sets of 30 seconds before moving on to the next one. It is not enough for you to sit in a stretching position and pretend to exert yourself. You have to actually reach, pull, and move with purpose. Prepare your muscles for the work they're about to perform.
After you've gone through the all of the stretches, move to your choice of cardio. Cardio can be done on the treadmill, stairmill, bike, or even outside. It's up to you. But, no matter which machine you choose for cardio, it's your job to do the work and keep your heart rate up. You'll do 5 sets of the circuit. The circuit consists of 2 minutes of jogging and 1 minute of running.
Your final task for the day is to cool down and stretch. When you put your body through a huge amount of stress, you need to help it heal. Jog, bike, or walk for 5 minutes and then repeat the warm-up stretching series to end the workout while slowing your heart rate back down. Make sure to get enough rest to complete your body’s recovery!
Back to the juice cleanse...
2.00PM: 3rd Juice (Orange blend – Carrots, cucumber, pineapple)
Thoughts: What a sweet and refreshing mix!
3PM: Had a cup of hot green tea.
5.30PM: 4th Juice (Spicy lemonade – Cayenne pepper, honey, lemon)
Thoughts: If you like spicy soups or if you were craving something hot, then the spicy lemonade should help to curb the craving. The cayenne pepper was a little spicy but definitely quite an interesting mix with the honey and lemon!
7.30PM: 5th Juice (Dark green blend – Kale, romaine, celery, cucumber, mint.)
Thoughts: So this is pretty much purely a vegetable juice. If you don’t like eating your greens you might find this a bit hard to drink. Take your time and sip through a straw.
10.00PM: : 6th Juice (Cashew nut milk -- Cashew nuts, cinnamon, honey)
Thoughts: The cashew nut milk is my favorite drink out of all the blends. It’s a perfect drink to have before bed. I was surprised I wasn’t feeling super tired or lethargic as I had expected on this juice cleanse. My tummy felt settled and ready to fast until the next morning.
Take small sips of the juice instead of finishing the whole bottle at one go. I set an alarm on my phone for every 2 hours to make sure I drink the next juice on time. When I’m not sipping on juice, I’m drinking warm lemon water or tea.
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Day 2 on Beauty Cleanse 3-Day Juice Detox
I did the colon cleanse on Day 2 as I was able to spend the whole day at home. It would probably be a good idea to do this on a weekend when you’re at home or off work because the colon cleanse causes a laxative effect, so you gotta make sure the bathroom is always accessible!
I had to use the bathroom a number of times within the first 2 to 3 hours after taking the colon cleanse but it wasn’t as “bad” as I had expected. Maybe it helps that I drink lemon water everyday! Lemons are a natural diuretic and helps to naturally cleanse your body.
I changed the order of the juices I drank throughout the day, except for the cashew nut milk (meant to be consumed only before bed). There’s a cheat sheet with a list of things you’re allowed to eat only if you really, really have to.
Although I wasn’t very hungry, my stomach felt quite empty after the colon cleanse and I couldn’t resist a few celery sticks! I also enjoyed a fresh coconut juice in the evening.
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Day 3 on Beauty Cleanse 3-Day Juice Detox
I was feeling a little moody and less energetic than usual on Day 3. It didn’t help when I realized that time of the month was coming up too. I listened to some soothing music and did yoga followed by meditation to help relax the mind and body.
I continued to drink lemon water throughout the day and tried the organic Pu-Erh tea in the afternoon. Unique and intriguing, pu-erh is a post-fermented tea which comes from the Yunnan province in China. It is known to aid digestion, weight loss, reduce cholesterol, remove toxins from the body, as well as providing anti-inflammatory effects. A cup of warm tea never ceases to make me feel at ease.
Although my teeth was eager to chomp on some food, I resisted with a handful of almonds instead.
The day was over before I knew it and I finally drank the last bottle of cashew nut milk. Mission accomplished!
I’ve never felt more energized, hydrated, and cleansed. I was so proud of my waistline, the stubborn flab just below the belly-button was diminished. No fatty carbs and drinking a ton of water must’ve helped to flushed out all the toxins. This probably has a lot to do with the glow I saw on my face and skin on the third day.
One of the biggest benefits I found from completing my cleanse was that it motivated me to stay on a healthy path for weeks afterward. Mentally, I was so rejuvenated by the 3 days I spent cleansing that the last thing I wanted to do was throw it all away.
It’s important that you don’t dive straight into packaged or cooked foods after the cleanse! I noticed major side effects such as stomacha pain or mild discomfort whenever I ate something unhealthy like pizza or potato wedges (oops!).
The rule of thumb is that you should have raw foods for the first few days after your cleanse. This will provide your body with vital minerals, vitamins, enzymes, nutrients and more while preparing your digestion system for dealing with cooked food again.
A juice cleanse is a great way to purify and prepare your body if you’re planning to kickstart a new workout program and begin a healthier lifestyle. Have you ever tried a juice cleanse? If you have, what was your experience? If not, is it something you would be willing to try?
I like to be in the know it comes to the newest and latest gadgets in available in the market. And when I find something practical, useful and easy to use, it's always good to share.
Here's one for the gym junkies; 6 gadgets that I like to use for working out.
Hit the link >>
Instead of preparing you to compete in a plank-holding contest, these moves are aimed to strengthen you in a balanced way, making you fitter for movement not just through exercise, but through the various activities and efforts you make each day. These planks combine mobility and stability, also known as 'mostability,' to better prepare us for function.
The logic behind these planks is the multi-directional aspect. We move in three different planes of motion in everyday life. For example, when was the last time you got out of bed in a perfectly straight line? You probably rolled to the side, and pushed yourself up with an elbow. The body is designed to function synergistically to conserve energy and allow us freedom of movement.
Being able to hold a traditional plank for 10 minutes isn't very functional for anything except just that. Instead, try holding a plank for 10 seconds tops, followed by a brief, 1-2-second long relaxation of the muscles. This can be repeated a certain number of times, but the point here is that standard planking for a long period of time is not functional because muscles and fascia need to turn on and turn off.
These plank moves can be considered as a full-body exercise, because you're moving either your hips, arms or legs and trying to control or stabilize the rest of your body. It's a great exercise for your core especially, but you may also feel it in the glutes, obliques, back and shoulders.
1. Plank With Leg Flexion and Extension
2. Plank With Arm Flexion and Extension
3. Plank With Arm Rotation
You can incorporate these plank as a warm-up or activation, or part of a HIIT (high intensity interval training).
hat tip: Huffingtonpost
Do you have trouble finding a beauty product that's popular or one that suits your skin type? Perhaps a second opinion from other beauty bloggers and experts might help!
I'm so glad I packed the Harmonic Travel Shampoo on my trip to Bangkok this time. The safety cap ensures you don't accidentally spill the contents in your toiletry bag, or worse, your suitcase. That happened to me once before, what a nightmare! When it comes to food and skincare, I love anything organic. This shampoo is 100% organic and contains natural menthol for an invigorating wake-up for your hair.
I also took with me the Mario Badescu Facial Spray for whenever I need a quick pick-me-up after a flight or post-workout. The lovely scent of rose is so refreshing, it never fails to brighten up my mood.
Do you have any any beauty products that you absolutely must take with you when traveling? Share your thoughts!
Thanks to healthyMEtv for producing my first series of online workout videos. In this first webisode, I demonstrate 3 of my favorites exercises for working out on those abs at home.
The Plank + Squat and Plank + Twist not only works on your core and obliques, it also helps to bring your heart rate up which is good for burning those excess calories. To perform the Single-Arm Toe Touch more effectively, make sure you do your warm-up and stretches beforehand to increase flexibility especially on your back and hamstrings.
Combined with cardio or High-Intensity Interval Training (HIIT) and a clean diet, you'll be on your way to showing off those sexy abs!
Try it out now:
There's no better motivation than a morning workout with #mygirls. When I need that extra push, they're always there for me.
Snap a photo of you & your friend getting ACTIVE and you could WIN a pair of adidas Sports Packs worth over SGD1000 each!
My first introduction video is now featured on healthyMEtv. Check out My Health Story:
A series of home and gym workout videos will also be out soon. I'll be sharing some of my favorite exercise moves for your abs, core, glutes, hips, triceps, back. So stay tuned!
P.S.: I'm not doing radio anymore but I just started my new job as a Personal Fitness Coach at UFIT today