Essential Kit for First-Time Runners

What's most important are the shoes! Everything doesn't matter coz...well unless you're a lady then the sports inner wear is important :)

I made sure I had good shoes else, it'll be all blisters and painful knee joints >.<

Thanks Zoe!

For first-time runners, make sure you have what you need for a great run.

So you have made the decision to start running! It may seem really easy in terms of what you will need in order to get training, but wearing the wrong running clothes to train in could actually lead to all sorts of issues such as blisters, chafing, and even injuries.

Running, as with any other sport can be expensive if you go all out for buying the latest gadgets and brands. You don’t necessarily need lots of gadgets, but here is a list of the bare essentials to consider.

Running Shoes

Your running shoes are the most essential item of your kit. They are ultimately what will help you to actually run, and buying a pair of cheap shoes might result in the following:

• Your running technique is affected;
• You suffer from blisters;
• Or you end up with a long-term injury.

It’s really important to get the right shoes that are comfortable, durable and suited to what you need. For example if you plan to have a go at trail running, then the shoe needed would be very different to the shoe that you might run in on a treadmill. If you have issues with your feet i.e your foot rolls in slightly (pronates) then you might need a specific type of shoe that offers more support.

Pop along to your local athletics shop and get them to help you work out what shoe would be best for your requirements. Down the line, once you know what shoe works and what you are comfortable with, you could always source them cheaper online.

Running Shorts/Tights

Men and women alike are completely different shapes and sizes, so one type of running short/tight works for one, but not for another. If you have generous thighs that touch together then classic running shorts might not work for you unless you wear some tight cycling shorts/tights underneath - otherwise you may be prone to chafing, which can be very sore.

There are a great range of running shorts/tights on the market. Running tights are very popular and comfortable, but some people don’t want to wear something so tight.

For ladies that want something a bit less tight there are options such as wearing a Skort (skirt with shorts underneath) or even a dress designed to run in, and for men looser fitting shorts may be an option.

Try out a few pairs and see what feels the most comfortable.

Socks

Socks and their quality are often considered a low priority, but they are as important as any other item of clothing when running. Running with a cheap sock that is 100% cotton can potentially cause all sorts of issues over a longer run such as blisters and calluses.

If you are planning to do shorter runs to begin with, you might be able to get away with a cheap sock but down the line definitely consider upgrading to a more technical socks that are made from synthetic material such as polyester, acrylic and COOLMAX.

Running Top/Vest

There are lots of options for running tops, and T-shirts are often the most popular choice to begin with. If you are running short distances then a T-shirt may be fine, but if you start to run races and up your distance, you may find you need something more.

There are a great range of technical running tops in the market that have features such as lower arm pit designs to avoid chafing and tops that you can fit a key in if you are running outside as well as the all important moisture wicking fabric. Also, if you are running outside you may find in the colder months you need long sleeved and even a lightweight jacket.

Sports Bra

For the ladies out there, a sports bra is an absolute must when running, otherwise it can cause major problems. There are all sorts of varieties available for every shape and size to ensure you stay comfortable. The best thing to do is to pop along to your local athletics store and try some on and get someone to help you find something that works for you.

Running Belt

If you are planning on running outside and working up the distance, then you might want to consider a running belt which you can potentially carry keys and water. Some people find it hard to run with something around their waist, so there are other options such as bands that go around the wrist or rucksacks.

It does come down to comfort and what you realistically need, so if you only plan on running a few miles/km then you probably wouldn’t need anything - and if you know of water stops on the way, then you should be ok water wise - but a belt is always something to consider.

Sunglasses/Hat

If you plan to run outside and you are running in when the sun is out then sunglasses and a running cap are crucial to your running attire as well as sunscreen. You can buy running caps from any sports shop - get a nice light one that is not too thick.

With sunglasses you can spend $25 right up to $500! As long as they have the appropriate protection i.e. UVA and UVB protection you don’t need to spend hundreds of dollars (unless you want to) but do make sure they are comfortable and don’t fall off.

In Summary

Starting to run doesn’t have to be expensive but it is important to get the essentials to ensure you minimize injuries and maximize comfort. There are many stores that sell running clothes, so do shop around and check out reviews. You can always upgrade your kit as you go.

The main thing is to get started, find what works for you and enjoy your time running!

Happy Running!

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15 hilarious parenting comics that are almost too real

For the parents out there just coz....we belong to this tribe haha. It's our choice to make and somehow more related to the facts of life so enjoy the privilages =)

Love the author as he is of course a father. You should check out his webpage too called Fowl Language which is just as witty. Do support him if you like his comic strips!

Thanks upworthy


Brian Gordon is a cartoonist. He's also a dad, which means he's got plenty of inspiration for the parenting comics he creates for his website, Fowl Language (only a few of which actually feature any profanity).

He covers many topics, but it's his hilarious parenting comics that are resonating with moms and dads everywhere.

"My comics are largely autobiographical," Gordon told me. "I've got two kids who are four and seven, and often, what I'm writing happened as recently as that very same day."

Gordon shared 15 of his oh-so-real comics with us. They're all funny 'cause they're true.

Let's get started with his favorite, called " Welcome to Parenting," which Gordon says sums up his comics pretty well. "Parenting can be such tedious drudgery," he told me, "but if it wasn't also so incredibly rewarding there wouldn't be nearly so many people on the planet."
Truth.
I hope you enjoy these as much as I did.

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All comics are shared here with Gordon's express permission. These comics are all posted on his website in addition to his Facebook page. You can also find a "bonus" comic that goes with each one by clicking the "bonus" link. Original. Bonus.

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I love Gordon's comics so much because they're just about the reality of parenting — and they capture it perfectly.

There's no parenting advice, no judgment — just some humor about the common day-to-day realities that we all share.
I asked Gordon about the worst parenting advice he ever received, and he shared this anecdote:

"I remember being an absolute sleep-deprived wreck, sitting outside a sandwich shop, wolfing down my lunch quickly beside my one-month-old son, who was briefly resting his lungs between screaming fits.

A rather nosy woman walked up to me and said, all smugly, 'You should enjoy this time while they're easy.' It was the exact worst thing anyone could have said to me in that moment and I just wanted to curl up on the sidewalk and cry."

Who hasn't been on the receiving end of totally unneeded and unwanted advice? That's why Gordon's comics are so welcome: They offer up a space for us to all laugh about the common experiences we parents share.
Here's to Gordon for helping us chuckle (through the tears).

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5 Must-Try Green Smoothie Recipes

They may look green and ugly but they sound delish when I looked at the ingredients...I'm gona try them one day!


“What’s the one thing I should be eating to improve my health?” As registered dietitians, this is one of the most common questions we hear. Our answer? The title of our most recent book, The Nutrition Twins Veggie Cure, says it all. Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health.

From arugula and Swiss chard to romaine and spinach, leafy vegetables are a great source of fiber, vitamins, minerals and phytonutrients that protect against heart disease, diabetes and cancer. They prevent damage from free radicals, stopping chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. Plus, they help to keep skin youthful and radiant thanks to their collagen-promoting vitamin C and their vitamin A/beta-carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up. And greens assist your liver in its detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, these are the foods to help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its detoxification process, so they’re superstars when it comes to ridding the body of toxins.

If salads are feeling so 2014 for you, there’s a new way to get your greens and reap all these benefits (and it’s a lot more appealing than a mound of steamed greens on the side of your plate). It’s easy, delicious and even breakfast-friendly—it’s a green smoothie. After all, many greens become undetectable when combined in a smoothie and they take just seconds to transform. And what better way to start your day than with a simple, nourishing breakfast that packs in greens? Here are some pointers for making the most of your smoothies and easy, at-home ways to get your nutrients.
Create your own green smoothie by following these green-smoothie basics. (If you simply want to try a green smoothie recipe that’s tried, true and delicious, make one of the recipes below by blending the ingredients together.)

1. Start with your greens: Typically a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest greens and is hardly detectable, but all greens, including kale, romaine and even parsley and mint are fantastic additions. Try a variety of greens and see what you like best.
2. Add some fruit: Fruits add natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We prefer to add frozen fruits because they make the smoothie more refreshing and “dessert-like.” One half of an overripe banana is a great addition and adds sweetness—frozen berries are great, too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high.
3. Add your protein/“satiety factor”: Think Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to 2 tablespoons of a nut or seed adds nutrients and healthy fat—but stick to just that portion (about six to eight nuts), as the calories from nuts add up quickly and  could cause your smoothie to contain a lot more calories than you bargained for. (Note: If you skip the protein, you’ll need to eat a source of protein with your smoothie to keep you satiated and your energy levels up.)
4. Add liquid: Add anywhere from 1/2 to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor boost.

Green Smoothie Recipes to Get You Started

Kale Recharge and Detox Smoothie

This light and refreshing smoothie packs a nutrient punch with carrots, kale and spinach. Ginger helps to soothe the stomach while also assisting in fighting inflammation, and the lime adds immune-boosting vitamin C.

Skinny Green Smoothie

Cool, sweet and refreshing, this smoothie is potassium-packed and ultra-hydrating thanks to spinach, cucumber, orange juice, lime, pineapple and coconut water. This combination helps to quickly flush bloat by keeping you hydrated.

Healthy Green Smoothie

Sweet and fruity, the peach and apple complement the spinach and vanilla soymilk, making it a great way to squeeze in those greens in the morning (or for a snack)—all for just 73 calories. Again, eat a lean source of protein with it to make it more satisfying and to round out the meal.

Avocado and Apple Green Smoothie

The good-for-you monounsaturated fat in the avocado boosts the absorption of fat-soluble vitamins beta carotene, vitamin E and antioxidants from the green tea and apple, as well as the avocado.

Detoxifying Green Tea Smoothie

Rich in water and potassium, this smoothie helps flush sodium and restore normal fluid balance. The sulforaphane, a phytochemical found in the kale and chard, helps the liver to flush out harmful toxins, while the phytonutrients in the green tea, fruits and vegetables stave off damage from invading particles.

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Helping Your Child Through Disappointment

I was rummaging through my brains the other night, as usual looking far far ahead into the fortune telling globe and pondered this question 'how do I go around helping my kid when he is disappointed / sad / angry'?

In summary: try to be as empthathic as possible and being patient really helps. Easier said than done but maybe a few of the ideas below can help :)

Nice article from positive parenting connection

Disappointment can be like a tidal wave of emotions for your kids. Image this scenario:

The van is packed, and you’re about ready to head out the door. Suddenly, you hear thunder in the distance. No! It can’t be! You checked the weather, and it wasn’t supposed to rain for a few more hours. But minutes later, the rain is pouring down outside.
Three children stare at you. “When are we going to the beach, mom?”
Bracing yourself, you cautiously say, “Well…it’s raining…we can’t go to the beach today.”
In an instant, one child is crying and flopping around on the ground; another child is throwing things, kicking you and yelling; and a third is pouting, staring out the window.
Three disappointed kids.
Now what?

How to Help Your Child When They Are Disappointed

Connect with Empathy & Notice your Message
For children, even something that seems little — like someone else eating the last cookie — can open a floodgate of unexpected feelings. Disappointment!
Suddenly, they are met with the challenge of managing a bunch of feelings at the same time — frustration, anger, confusion, sadness — while making sense of their unmet expectations. This is a lot to expect of a child.

• When we say, “It’s no big deal,” we send the message: “Your feelings don’t matter.”
• When we throw our hands up and give in, we send the message: “Your disappointment is too much for me to handle.”
• When we distract our child from the disappointing event, we send the message: “Disappointment is uncomfortable and should be avoided at all costs.”

Alternatively, when you connect with empathy, you send the message: “It’s hard to feel disappointed. I am here with you as you feel this uncomfortable feeling, and we’ll get through it together.”

Say This, Not That
Instead of forcing your child to stuff their feelings or numb their emotions by giving in, try these alternative phrases:
Instead of: “Get over it.”
Try: “I can tell you’re disappointed. I was hoping to go to the beach today too.”
Instead of: “Fine, if you’re going to throw a fit, you can have the toy.”
Try: “I know you really wanted that toy. It’s so hard when we cannot get what we want.”
Instead of: “Oh, your balloon popped. Here, have an ice cream.”
Try: “How sad! You didn’t get to play with that balloon very long, did you?”
Instead of: “Don’t ask me again!”
Try: “I know you’re disappointed. You really wish I would change my mind.”
Instead of: “If you hit me one more time, you’re going in a time-out!”
Try: “You can be angry about my decision, but I will not let you hurt others.”
Instead of: “It’s time to go. Don’t make me count to three!”
Try: “You wish we could stay here longer. It’s hard to leave fun places.”
Instead of: “You’re ruining the day for our whole family!”
Try: “You still seem really disappointed that the party was canceled. Do you need a hug?”

Check Your Triggers
Responding with empathy may seem like a great idea in theory, but you might find it really difficult to put into practice.
Usually, this means you are being “triggered.” Instead of being able to see your child’s struggle, you respond to something internal — a thought about yourself, your child or the situation.
Take some time to think about why it is hard for you to let your child feel disappointed. Here are some examples:

• I feel like my kids take advantage of me.
• I don’t feel appreciated.
• I feel powerless.
• I don’t know any other way to respond.
• My own parents never let me show disappointment.
• I feel uncomfortable when my kids are upset.
• I don’t know how to comfort my kids.
• My spouse/co-parent gives them everything they want; now they expect it from me.
• I’m frustrated that I let this get so out of control.
• I don’t know how to handle my own disappointment.

Once you’ve identified one or two triggers, you can start to work through them — on your own, with a trusted friend, or a mental health professional. Getting these triggers out of the way will help you respond empathetically to your child when they are feeling disappointed.

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How to Make Pear Puree for Babies

I think this is a good starting point for those of you who are keen to go with the Traditional weaning. Works for other fruits too and I like how it's got pictures!

 Homemade pear puree is sweet, filled with fiber, and rich in vitamin C. Follow our easy step-by-step instructions to make this ideal first food for your baby.

 

By Heather Morgan Shott Photos by Ivee Stephens from Parents Magazine

Step 1: Select & Buy Fresh Pear

Baby Food: Pear & Banana Puree

 

 

Bartlett pears are an ideal first fruit for babies - they're nutritious, soft, mild, and sweet. In late summer, peak season, pears may be so ripe that you don't have to cook them before you puree them. The ripest pear will smell sweet and have a yellow color that may or may not be accented with a rosy blush. Look for fruit that's firm and free of bruises and other blemishes. One medium pear yields about five ounces of puree.

Step 2: Wash & Peel the Pear

 

Wash pears with a mixture of three parts water and one part white vinegar to remove bacteria. Rinse under cool running water, dry, and peel. The easiest way to peel a pear is to use a vegetable peeler and work in a circular motion around the fruit. If you do not have a vegetable peeler, use a sharp paring knife.

 

Step 3: Core & Chop the Pear

 

Set the peeled pear, stem side up, on a clean cutting board. Slice in half, lengthwise. To remove the core, cup each pear half, one at a time, in your palm and cut in a shallow scooping motion with a paring knife or melon baller. Once the core is removed, finish slicing the pear into equal-sized slices and then quarter each slice.

 

Step 4: Steam Underripe Pear

 

If your pear is ripe, skip this step and move on to step 5. If you?re working with pears that aren't fully ripe, place the fruit in a steamer and cook for 3 to 5 minutes or until tender.

Step 5: Puree or Mash the Pear

 

Puree chunks of pear in a food processor or blender until smooth. Add water as needed to reach desired consistency.
For chunkier pear puree, which is ideal for babies 10 months or older, mash the pear with a potato masher instead of pureeing it.

Step 6: Serve Pear Puree

Pear puree is sweet and mild. Serve it plain or mix it with another puree or two to introduce your baby to new flavors and textures.
Try mixing pear puree with:

 

• Sweet potato
• Butternut squash
• Pumpkin
• Green Beans
• Peach
• Plum
• Cherries
• Strawberries
• Blueberries
• Banana
• Yogurt
• Beef
• Chicken
• Turkey

Step 7: Freeze Leftover Pear Puree

 

Cool pear puree and refrigerate leftovers in BPA-free containers for up to 3 days. Freeze leftovers for up to 3 months. Thaw overnight in your refrigerator.

Note: Always check with your pediatrician before introducing your baby to a new food, particularly if your baby has food allergies. Additionally, some pediatricians do not recommend making your own carrot, beet, or spinach puree because these fresh veggies can be higher in nitrates.
Copyright & copy 2011 Meredith Corporation.

 

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5 benefits of exercising in the morning vs. the evening

Actually, it doesn't really matter...kinda tailored to one's taste really.

Just like wine

Just like coffee

Mmmm...

Enjoy! Thanks Kfit

Should I exercise in the morning or in the evening? Guess what? It doesn’t really matter….to a certain extent. What’s important is really listening to your body and doing what works for you. Personally, we love morning workouts because it puts you in a great mood for the rest of the day.

So give it a try, vary up your routine! Here are 5 benefits of working out in the mornings AND in the evenings.

Yaaaawwwnnnn .. Morning workouts!

1. It’ll perk you up for the rest of the day and you’ll be high off that endorphin rush!
2. You don’t have to fight for a spot in class for most of the morning classes.
3. You can go and grab an awesome breakfast after your morning work out… because you deserve it.
4. It is way more cooling in the morning (and possibly less humid too).
5. Waking up early means sleeping early, which means a healthy, happy sleep cycle!

The Evening Endorphin Rush

1. Your energy levels to start off with will be much higher as you’ve had the whole day to “warm up” and fill yourself up with food and water.
2. The likelihood of sustaining injuries is lower because your body is already “warmed up”.
3. It feels so good to work out and release all of that stress after a long work day!
4. You won’t feel so guilty having a hearty dinner after a good workout session.
5. You don’t have to rush through your workout and you can really enjoy it!

Convinced yet? KFit has over hundreds of classes available at any time of the day. Check out our Schedule page for more information on what’s available near you!

By Sarah Voon

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Yoga for Weightlifters: 7 Poses

Great article! Not only it helps stretch you down but also increase in mobility that further enhances the workout better =)

Well, this article applies to those who lift ANY weights too...and guess what, if you need a little motivation try the Les Mills Body Balance class coz that teaches ALL the poses below.

Thanks ACE


Flexibility is an important yet often overlooked component of a well-rounded fitness routine, especially for those who tend to gravitate to strength-based workouts. Adequate range of motion around the joints is imperative to perform loaded movement patterns safely and effectively using strength-training tools such as barbells and dumbbells. In addition to enhancing performance in the gym, incorporating movements into one’s workout routine that enhance joint stability and mobility will also address existing muscle imbalance and allow for greater ease and efficiency when performing activities of daily living (ADLs) outside of the gym. The following yoga poses focus on stretching the major muscle groups typically used when performing ADLs (calves, thighs, hip flexors, back, chest and shoulders) while enhancing mobility in the hips, ankles, shoulders and thoracic spine.

Downward Facing Dog

Begin in hands-and-knees position with knees below hips and hands positioned slightly forward of shoulders. As you inhale, spread fingers wide, rooting both palms firmly into the mat while simultaneously tucking toes under. As you exhale, begin to extend legs, drawing hips and tailbone toward t ceiling, creating an inverted V-shape with the body as the heels move toward floor. The head and neck should be positioned between the upper arms with feet situated hip-width distance apart. Focus on maintaining length in the spine in this pose, releasing shoulders away from the ears and keeping knees as softly or deeply bent as needed, while continuing to root firmly and equally through both hands and feet. Maintain this position, breathing comfortably for three to five complete breath cycles.

Upward Facing Dog

Lie on stomach with legs fully extended along the mat, with the tops of feet on floor. Place palms on the mat directly alongside the ribs, keeping elbows bent. As you inhale, press palms into the floor, extending arms while simultaneously lifting the torso and thighs off the mat. Allow hips to soften slightly toward the ground while at the same time lifting through the sternum. Soften shoulders away from the ears and maintain neutral alignment in the neck. If accessible, look upward only with the eyes. Maintain this position, breathing comfortably for three to five complete breath cycles.

Modified Revolved Crescent

From downward facing dog, step right foot between hands, coming into a low lunge position. Immediately release left knee, shin and top of left foot to rest on mat. As you inhale, sweep both arms toward the ceiling coming into crescent lunge, shifting weight forward slightly to allow right thigh to draw parallel to floor. As you exhale, draw left arm across the body resting left hand to outside of right thigh while drawing right hand to right hip. Inhale to lean torso forward slightly while maintaining length in spine, then exhale to rotate torso toward the right side of the mat while drawing right shoulder back. Gaze toward the right side wall, maintaining this twisting position for three to five complete cycles of breath before switching sides and repeating.

Extended Triangle Pose

Stand at top of mat with feet together, placing a block at the tallest setting outside of the right foot. Step left foot back 3-4 feet, turning left toes toward left side of mat at almost a 90-degree angle with chest facing left side of the room. Align the heel of the front right foot with either the arch or the heel of the back left foot, depending on what is most comfortable for you. With legs extended, outstretch arms wide in opposition, reaching toward the front and back edges of the mat. As you inhale, reach right fingertips forward toward front of room. As you exhale, release the right hand to rest atop the block, drawing left fingertips toward the ceiling with arm in line with shoulder. Hold this position for three to five complete cycles of breath before switching sides and repeating.

Supported Lizard Pose

From downward facing dog, step right foot between the hands coming into a low lunge position, shifting weight forward slightly to allow right thigh to draw parallel to floor while remaining on the ball of the back left foot. Draw both hands atop a block positioned inside of the right foot, drawing foot slightly out toward the right side of the mat. Keeping hips and shoulders squared to the floor, release both elbows and forearms to rest on top of the block, continuing to press back slightly through the left heel. Maintain this position, breathing comfortably for three to five complete breath cycles before switching sides and repeating.

Supported Pyramid Pose

Stand at top of mat with feet together, placing a block on each side of the feet at the tallest setting. With hands on hips, step left foot back 3-4 feet, turning left toes out slightly, to approximately a 45- to 60-degree angle. Align the heel of the front right foot with the heel of the back left foot. Keeping legs extended, inhale to lift the chest slight. Maintaining an elongated spine exhale fold forward, hinging at the hips to release hands to the blocks. Square chest in line with right thigh then fold forward, deepening the stretch in the hamstrings. Maintain this position for three to five complete breath cycles before slowly rising and repeating on the opposite side.

Dancer's Pose

Stand at top mat with feet together, arms extended alongside the body. As you inhale, sweep both arms up toward ceiling, palms facing one another. With left arm extended bend right arm, drawing elbow in to touch right hip with palm facing up. Shift weight to left foot and bend right knee, drawing right heel toward right glute with knees close together. Keeping right thumb pointed toward back of mat, reach right hand back to capture inside of right foot. Inhale and extend the spine, reaching toward ceiling with left finger tips. On the exhalation, begin to press right foot into hand and right hand into foot, drawing right heel toward ceiling and right thigh parallel to floor. Continue lifting right leg as much as accessible while keeping hips and shoulders squared with chest lifted. Hold for three to five complete cycles of breath before repeating on the opposite side.

Cow Face Pose

Begin in a seated position on mat with knees bent and feet flat on floor. Slide right heel toward left glute with toes pointing toward left side of the mat while aligning right knee to point forward toward front of mat in line with navel. Cross left leg over the right, stacking knees atop one another, allowing left toes to point toward right side of mat while rooting both sitting bones into the mat. Holding a yoga strap or towel in the right hand extend right arm up with palm facing forward then bend elbow, drawing right hand behind the neck with strap in line with spine. Extend left arm out toward left side wall with palm facing backward, thumb pointed down. Bend left elbow and draw hand behind the back to grasp the strap wherever is accessible. Work the hands as close together as possible while continuing to lift the chest, avoiding rounding shoulders forward. Maintain this position, breathing comfortable for five cycles of breath before releasing arms and uncrossing legs and repeating on the opposite side with arms and legs in reversed position

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The Busy Person’s Guide to Squeezing in Exercise

Definitely no excuses here. I don't have much chance to head to the gym over the weekends, so these tips are really handy although there is a slight chance that I do get into 'lazy' mode. Sometimes fresh air really helps.

I like the funny pictures that goes with these tips though! Check it out here or below. There are 7 of them.




Finding time to exercise between a busy job and other commitments can be difficult. But no more excuses! With a little planning, it’s easy to sneak a little incidental exercise into your daily routine. Don’t underestimate mini exercises or efforts for a more active lifestyle which can lead to an improved immune system, overall health, and weight loss or maintenance.
Trust us, your body will thank us!

1. Eliminate shortcuts



Ditch the escalator or elevator in favour of the stairs. Stair climbing is a highly beneficial exercise as it helps with cardio health, bone strength, general strength, body toning, and weight loss. For added intensity, skip steps or increase your speed. Bonus points to this exercise for all the awkward elevator silences you get to avoid!
Besides stair-climbing, eliminate other shortcuts like parking right at the entrance of a building. Park a little further from the entrance and sneak in a brisk walk. Instead of driving, take public transportation so you get exercise from standing in the LRT or KTM, and extra walk time to stations or stops.

2. Active play dates or date nights



Instead of happy hour or dinner plans, gather your friends at your neighbourhood tennis court, basketball court, or indoor futsal arena. This way, you get to hang out with your sweetheart and friends, team-build, and squeeze in much-needed exercise. Better yet, these activities are cheap or even free.
If your friends aren’t exactly sportsmen and sportswomen, try cycling, swimming, or jogging at your neighbourhood park or places like Lake Gardens.

3. Get up and go speak to people in your office



We love messenger apps because it means that we can quickly ping our colleague from the finance department or send a funny joke to a friend in the sales division. But it also makes us more than a little lazy! Get off your butt and walk over to your workmate for a chat instead. This allows you to stretch your body and if you do it enough, earns you some incidental cardio! Plus, it has the added benefit of giving your eyes a break from the harsh lighting of your computer screen.

4. Do your chores



We don’t mean to sound like your parents, but do your chores! Chores like car washing, sweeping and mopping and grocery shopping take up a lot of energy. This means that you burn calories, do cardio duty, and train your strength when you carry buckets of water or a week’s worth of milk.
So the next time you’re thinking about sending your car in for a wash or hiring a part time cleaner, try doing those chores to collect exercise (and brownie) points.

5. Add exercise to your TV time



Watching your favourite comedy show while letting your brain checkout is a good way to unwind. Use commercial breaks to do quick exercises like crunches, lunges, and squats. Simply search for those exercises on Youtube so the next time The Voice goes to ad-break, you can squeeze one or two reps in.
If you’re ready for a bigger commitment, spend some money on a treadmill and run during TV time!

6. Take time-out at work


Every few hours at the office, break from your spreadsheets and charts to do quick and easy exercises. Go to a quieter side of the office and try out simple exercises like wall sits, toe touches, torso twists, and more.
These help increase your heart rate, burn calories, and improve flexibility. You also get to stretch and escape from plunging performance graphs for a while.

7. Lift weights



Weight lifting is not reserved for Olympic and power lifters. You too can benefit from simple weight lifting using small hand weights. Bring a hand weight to a conference or carry it around while walking. Learn exercises like bicep curls, shoulder presses, and more.
These simple weight workouts help tone your upper body and improve muscular functioning. See here for more arm and shoulder workouts.
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