20Jun/131

The 6 Simple Daily Rituals

1. Keep a bottle of water by your bedside table. Make sure to Drink Up When You Wake Up. Your body loses water while you sleep, so you're naturally dehydrated in the morning. A glass of water when you wake helps start your day fresh.

drink water

2. Define your Top 3 - Every morning ask yourself, "What are the top 3 most important tasks that I WILL complete today?" Prioritize your day accordingly and don't sleep until the Top 3 are complete.

the top 3

3. The 50/10 Rule. Solo-task and do more faster by working in 50/10 increments. Use a timer to work for 50 minutes on only one important task with 10 minute breaks in between. Spend your 10 minutes getting away from your desk, going outside, calling friends, meditating or grabbing a glass of water. Take a moment for yourself, quite simply.

50 10 RULE

4. Move and sweat daily. Regular movement keeps us healthy and alert. It boosts energy and mood, and relieves stress.

move sweat be active

 5. Express gratitude. Gratitude fosters happiness. Each morning, perhaps while on the way to work (or in the shower!), think of at least 5 things you're thankful for. Write it down on a notepad or your phone. In times of stress, pause and reflect on these things.

Gratitude

6. Reflect daily. Bring closure to your day through 10 minutes of reflection. Ask yourself, "What went well?" and "What needs improvement?" I often think about this right before I tuck into bed.

Reflect Daily

Sometimes it’s easy to feel bad when you’re going through a tough time in life. However, remember no matter how bad your situation may seem, there are tens of thousands of things to be grateful for in life.

Filed under: Blog, Health, Motivation 1 Comment
19Jun/134

Recover with an Epsom salt bath

I'd been wanting to do this for a while now, and finally got around to it only after a heavy  workout which DESTROYED my legs. I tried applying heat and then icing the sore muscles but even after the 2nd day, I could barely straighten my legs. I guess I didn't stretch my hamstrings enough, and I was definitely feeling the after-burn from the calves raises. Here's the leg workout routine that killed me...

Quads Hamstrings & Calves

4x 10

Leg press 4x 10

Hack squat 3 x 10

Hack squat 3 x 10

Smith squat 3 x 10

Smith squat 3 x 10

Smith wide squat 3 x 10

Smith wide squat 3 x 10

Barbell walking lunge 3 x 10

Barbell walking lunge 3 x 12 reps each leg

Standing calf raise 3 x 20

Standing calf raise 3 x 20

D.E.S.T.R.O.Y.E.D!

I like to alternate between the heat pad and ice bag.

To speed up muscle recovery (or bruises), I like to alternate between using the heat pack and ice bag.

The Lavacare Physiotherm pack is filled with special lava sand which has the ability to store heat or cold for long periods of time. The pack gives off deep, dry radiant heat that may reach deep tissues areas thus helping in alleviating pain, relaxing muscles, cramps and may help improving circulation. It's a bit heavy but feels nice and comforting when you put it over those sore muscles (or tummy for period cramps). Charlie bought it online from Firebox.com a couple of years ago, it's not listed on the site anymore but you could probably buy it from Amazon.com

The ice/hot bag is another useful thing to have. I bought it at the pharmacy for about $12. Fill the bag with warm water or use it as an ice bag. It's light-weight, which makes it handy to take while traveling.

Another quick way to muscle recovery caused by DOMS (delayed onset muscle soreness) is to take an Epsom salt bath.

Darren, a friend of mine, who has taken interest in MMA as a hobby, told me about the benefits of Epsom salt baths a few month ago. He said it really helps with muscle recovery, and besides being really relaxing, it has a ton of other benefits for your body.

Just one Epsom salt bath a week can have an incredible impact on your health and emotional wellness.

Just one Epsom salt bath a week can have an incredible impact on your health and emotional wellness.

Benefits of an Epsom salt bath

- Magnesium (found in Epsom salt) helps draw inflammation out of the muscles

- Sulfates help improve the absorption of nutrients, flush toxins and help ease migraine headaches.

- Helps muscles and nerves function properly

- Combat muscle fatigue

- Relieve pain and muscle cramps

- Improved concentration and sleep

- Increased energy, elimination of toxins and reduction of inflammation

- Magnesium and serotonin deficiencies have been found to exacerbate PMS symptoms

- Starting Epsom salt baths as early as two weeks before your period will lead to less pain and significantly fewer negative mood changes frequently associated with menses

*Note: Consult with your medical provider before using Epsom salts if you are pregnant or have any medical condition.

How to make an Epsom salt bath

Making an Epsom salt bath is simple:

First things first; 1) break out your favorite rubber ducky. 2) Set a relaxing, spa mood with some scented candles.

3) Fill bathtub with hot or warm water. 4) Add between two and four cups of Epsom salt to the water.

I poured the whole box containing 375g of Epsom salts into the tub.

I poured the whole box containing 375g of Epsom salts into the tub.

5) Mix the water with your hands and allow the Epsom salt to dissolve.
6) Add five to ten drops of your favorite essential oil just before you step in the tub to maximize stress reduction.

My favorites are either lavender, rose or chamomile essential oils.

Soak in the bath for about 15 minute but no longer to avoid reabsorbing the toxins eliminated by the Epsom salt.

7) Soak in the bath for about 15 minute but no longer to avoid reabsorbing the toxins eliminated by the Epsom salt.

8) Shower immediately after the bath to rinse the Epsom salts from your skin, which can dry your skin.
(Caution: Epsom salt, due to its high magnesium content, is a laxative. Avoid ingestion!)

9) Dry off with a towel and keep your skin hydrated with your favorite body moisturizer.

10) Water aids in muscle recovery so make sure you drink enough water throughout the day!

Filed under: Beauty, Blog, Fitness 4 Comments
18Jun/130

Bright Blue Active

When a busy, active life demands that you constantly move your feet, you need good shoes that can adapt to your life on the go.

Bright Blue Active 01

High-top sneakers from YesWalker.com / Sports bra, jacket and tights from adidas

Our feet are our levers, balancers and shock absorbers. Keep them happy and healthy. Wearing heels all day can be tiring and give you bad blisters, so leave the stilettos at home and choose comfortable sneakers instead.

Bright Blue Active 02

If you ever wished your favorite sneakers could give you the confidence and lengthen those legs like stilettos do, shoe lifts are the simplest solution. Add up to 2 inches (or 4.5cm) taller with these removable silicone insoles that you can wear with almost any regular shoe. The height is adjustable by removing the detachable silicone heel. Works best with high-top sneakers and boots.

Baimomo Heel Insole

BAIMOMO silicone insole from YesStyle.com

Filed under: Blog, Fashion No Comments
16Jun/130

Sunday Tunes…

Calvin Harris & Ellie Goulding - I Need Your Love (R3hab Remix)

Filed under: Blog, Gym Jam No Comments
15Jun/130

Get Ripped Or Die Trying

More awesome music for your gym playlist!

Download Get Ripped Or Die Trying by Krewella

The album art was too cute I had to share. Badass mix. Enjoy!

facebook.com/krewella/

facebook.com/krewella/

Filed under: Blog, Gym Jam No Comments
14Jun/130

SK-II giveaway contest winner…

The lucky winner for the SK-II giveaway contest is CARA ONG! She won the  SK-II Pitera™ Essence Set (valued at S$142/ RM$340). You'll be contacted via email shortly. Enjoy the products!

Thank you to everyone else who participated. The response was quite overwhelming! I'd love to do more giveaways in the future. Appreciate the support for withlovefay.com :)

Fay

Filed under: Blog, Contest No Comments
12Jun/131

10 Songs To Get You Going!

Research shows that your workout playlist can boost endurance by as much as 15 percent. Take your workout to the next level with these top 10 songs from my recent gym playlist.

1. Wild For The Night - A$AP Rocky featuring Skrillex & Birdy Nam Nam (Download mp3)
 

 

2. Daft Punk - Alive (Download mp3)
 

3. Rihanna - Pour It Up (The Cataracs & Borgeous Remix) (Download mp3 )
 

4. I Need Your Love - Calvin Harris & Ellie Goulding (Download mp3)
(*Calvin Harris and Ellie Goulding should totally hook up for real. They look super cute together!)
 

5. No Church In The Wild - Kanye West (Download mp3)
 

 

6. Center of The Universe - Axwell
 

7. Lana Del Rey - Young & Beautiful (Panic City Remix) (Download mp3)
 

8. Feel Again - OneRepublic (Thomas Gold Remix) (Download mp3)
 

9. If I Lose Myself - Alesso Vs. OneRePublic (Remix) (Download mp3)
 

10. W&W - Thunder (Download mp3)

Filed under: Blog, Gym Jam 1 Comment
11Jun/130

Stella McCartney Swim

Absorb what is useful, discard what is not, add what is uniquely your own.
-Bruce Lee

Photo by David Yeow, swimsuit from adidas/Stella McCartney

Filed under: Blog, Snapshots No Comments
11Jun/131

Patrick Schwarzenegger… Fit Like Dad

Arnie's son is all grown up and it looks like he's taking up his bodybuilder dad! Arnold was 20, only one year older than his son now, when he won the coveted Mr. Universe title. While Patrick still has a way to go before he'll be buff enough to rock a pair of teeny-tiny briefs like his pops did, he's well on his way.

Patrick Schwarzenegger vs Arnold Schwarzenegger

Patrick Schwarzenegger vs Arnold Schwarzenegger

Patrick plans to gain 7 pounds this summer, wonder if he's putting his muscles to work to tackle an action flick or join a bodybuilding contest in a few years? Either way, I'm jealous that he's able to maintain his diet by eating Pepperidge FarmGoldfish, Oreo cookies, Pop-Tarts, and other sugary snacks (check out his tweet). Enjoy it while you can, before age and metabolism catch up!

Filed under: Blog 1 Comment
6Jun/132

Run while you can

It's been a wonderful 3 years in KL. Officially moving back to Singapore end of this month. This view is one of  many I'll miss...

I'll miss this view...

Taken at the gym on the rooftop of my apartment

x

 

 

Filed under: Blog, Snapshots 2 Comments