Sending Out A Surprise To Someone Special…


I just discovered that SingPost just came up with a local postage service that allows you to send a package within the next working day for a fixed price of just SGD4.20! And, for a limited time promo deal, if you buy 2 boxes, you’ll get 1 free!

That’s cheaper than a cab ride to town and sending the items yourself! But more importantly, a bright way to surprise someone with a gift at their doorstep.

This newly launched service is called SmartPac and the name speaks for itself – Smart Packaging!

How it works:

The SmartPac box packaging comes flat but folds into a box that’s easy to assemble which can easily fit books, magazines, clothes or even shoes.

Make sure you put any breakable items into a bubble wrap so the recipient will receive everything in one piece.

It is highly advisable not to send any food items; in case it spills or goes bad… you’ll never know the weather conditions during transit!

DO NOT send any flammable items, gas or anything dangerous for obvious reasons.

What I like about SmartPac:

✓  A great value for money as you only need to pay SGD4.20 for delivery (up to 3kg) and that includes a free packaging box so you don’t need to purchase a box yourself.

✓  You can rest assured that your package will be delivered the next working day at your recipient’s doorstep and if they are not home to answer the door, the postman will deposit the package into their letterbox so there is no need to arrange for a 2nd delivery or pick it up at the post office yourself.

✓  If you purchase 30 or more SmartPac boxes (for customers with an account), you can opt to have the packages picked up from your home or office so you don’t need to lug several boxes to the post office yourself AND there’s free delivery for 30 boxes or more!

The SmartPac box comes flat and all you have to do is push the fold at the bottom of the packaging and it becomes box – ready to contain your gift of surprise.

I’m sending a good book called “The Abs Diet For Women” to a friend and a fan of my blog. Someone once said “The best gift you can give to someone is the gift of knowledge”, so this makes a perfect surprise gift!

Use some tape to seal and secure everything in place so you can’t blame the postman for any damaged items.

*Tip: Try to make sure it’ll be easy for the recipient to open the box later! I tend to rip everything apart because I get really excited when a package comes for me!

Fill in your details and the recipient’s accurately on the delivery note that comes with the SmartPac box. Retain the Sender’s copy for your reference.

Seal the plastic pouch with the delivery note inside and paste it on the cover of the box.

Your package is ready to be delivered! Drop it off at any of the 62 post office nearby and leave the rest to the friendly postman who will have it delivered to your recipient. That simple and convenient!

(*Note: To facilitate next day delivery, post items by 7pm in CBD District and by 5pm outside the CBD District, Mon – Thurs. Extended by one hour on Fridays.)

I always get nervous and excited when I know I have a delivery for me so I usually end up staying at home waiting anxiously for the package to arrive. But with SmartPac delivery, my mind is at ease knowing that the package will be deposited into the letterbox if nobody is at home to receive it during the first delivery attempt. No need to arrange for a 2nd delivery, arrange for someone to be at home or pick it up at the post office!

I’m smiling knowing that I’m putting a smile on someone’s face when they receive this package the next working day ☺

Nothing like being greeted at the door with a surprise package from a friendly postman whose smile also matches the SmartPac logo!

My friend called me up immediately upon receiving the package and I could tell she was all smiles. What a pleasant surprise to receive a surprise package from someone, especially when there’s no special occasion but a mere thoughtful gesture.

If you need to send smaller items or any printed material urgent, get the prepaid A.M. Mail envelopes from any post office and have it sent to your friend or business partner no later than 11am the next working day.

Smartpac is a reliable service that makes sending packages convenient, affordable and a total breeze!

9am Get Up: Shoulder + Triceps

My back is STILL a little sore from Monday’s workout. Probably because I haven’t done deadlifts in a while. Checked in the bathroom 6 times yesterday, I figured it wasn’t the acid reflux acting up afterall but simply a case of bad food or something. Feeling much better this morning!

About to head to gym in an hour, but not without a game plan. Already did cardio yesterday so I’m gonna do shoulders today. If you’re on the Explode Program, check out Day 6 – Shoulder & Abs . I’m switching it up a bit because my body’s gotten used to that routine.

Kicking off with 10 mins on the elliptical machine to get the heart rate up, followed by Smith Shoulder Press:

Smith Shoulder Press – 3 sets x 8 reps

Sit on bench with bar positioned in front of shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back. Press bar upward until arms are extended overhead. Lower bar to front of shoulders and repeat. Pull head back slightly so bar does not head. Range of motion will be compromised if grip is too wide.


Barbell Close Grip Bench Press – 3 sets x 8 reps

Lie on bench and grasp barbell from rack with shoulder width grip. Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat. Grip can be slightly narrower than shoulder width but not too close.


Cable Pushdowns – 5 sets x 8 reps

This will work on your triceps. Effective for getting rid of flabby arms!

Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side. Extend arms down. Return until forearm is close to upper arm. Repeat. The elbow can travel up few inches at top of motion. Stay close to cable to provide resistance at top of motion.


Cable Decline Tricep Extensions – 3 sets x 8 reps

Position legs under lower leg pad and lie back on bench. Grasp bar with narrow overhand grip. Position bar near forehead or top of head.

Extend elbows to raise bar attachment until arms are straight. As arms extended, position them vertically. Lower bar by bending elbows. As bar nears head reposition elbows back just enough to allow bar to clear around curvature of head. Repeat.


Dumbbell Arnold Press – 3 sets x 8 reps

Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

*Important: Movement should emphasize shoulder abduction while minimizing forearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting dumbbells.


I’ll most likely do some lateral raises and dumbbell shrugs to end things off if I still have the energy…

If you’re not confident with using the Smith machine or bar bell (especially if you don’t have a trainer/someone supervising), it’s best and safe to work with free weights. There are plenty of other routines where you can use dumbbells, that’s why the Explode Program (Shoulders + Abs) was made easy for beginners.

Ladies, you will not get buff from these routines unless you have sumo’s eating habits.

Follow these routines carefully and eat right – you WILL become toned and lean. Strong and lean is the way to go, not thin and frail!