Date: Saturday, November 15, 2008
Time: 6:49 AM

Hello there! We hope you have been checking out for updates in our blog. How is the exercise routine that we have recommended coming along? Feeling fit and healthier already? We bet you are! Well.. Just keep up the good work and you will fulfill your satisfaction and dream in no time. We would be giving you three new steps to add into your routine from today onwards. It may seem a little tough at first but as we all know, the more you do it, the better you get at it.

Before we spill the secret to a beautiful and healthier body, we would like to remind you that getting fit and healthy is a responsibility for life. It is a step taken to make a change in your life. Therefore, always remember, eat RIGHT and MODERATELY, exercise REGULARLY and always be in track of your WEIGHT and Body Mass Index (BMI). Well, for those of you who do not know how to calculate your BMI, it is actually very simple. All you need to do is measure your height in meters and your weight in kilograms. Here’s the formula below for you to follow :

BMI =( kg/m² )

weight in kilograms
———————————— (divided by)
height in meters²

After calculating, check the table below to see which category do you belong to.

BMI and Weight Status
Below 18.5 --> Underweight
18.5 -24.9 --> Normal
25 - 29.9 --> Overweight
30 & Above --> Obese

It is not only your waistline that you should be keeping track of. Be sure to keep track of your weight and BMI regularly so that you would know where you are heading and of course, BE HONEST! =)

Alright.. we're sure you have been waiting anxiously for the three new steps as your body is starting to show its positive results already. However, don't forget to continue with the six steps regularly for the next three weeks. By then, you should not have any problems with catching up with other types of exercise routines as you would have built a better stamina and gained flexibility. Soon you can enrol yourself for a Capoeira class without anything to worry about.

Well.. Here are the three next steps!

1. Bench Step-ups
Place your foot on a bench and with alternate legs stand tall on each step.
Do three sets of 25 step-ups.

2.Bench Dips
Sit on a bench and place your hands on the bench by your side. Bend your arm at the elbow and bend your legs on your heels.
Do three sets of 25 bench dips.

3. Push-ups
Place hands shoulder width apart, and move your hips and chest together. Keep your knees on the ground.
Do three sets of 25 push-ups.

Sounds easy? we sure do hope you find yourself getting better when it comes to exercising. These steps are basic but effective so you need not worry about pulling too many muscles as long as you exercise regularly. Remember, DO NOT GIVE UP! So stay tune and look out for the last few steps to complete your exercise routine. By then, you would be what you call fit and healthy. All the best!

Date: Wednesday, November 5, 2008
Time: 10:45 PM

Shalom all readers, we have something new and exciting for you this time!

After a few posts on eating and living healthily, here's a little post that would surely interest you as it has to do with good food that you can enjoy in moderation!

Have you been in a situation where you think for decades and still can’t decide where to go for a good, reasonably priced meal? Or have you thought of bringing a date to a nice restaurant within your budget but can never find the perfect place?

Now here's a gem that we found. We would like to feature this fantastic website where you are introduced to a variety of reasonably-priced places to eat. This website will surely surprise you because it is convenient yet extremely useful. Now you don’t have to constantly eat at the same place because you will find out about new restaurants, bakeries, dessert bars, cafes, pubs, lounges and even clubs.

Introducing...*drum rolls*...

http://www.hungrygowhere.com

Besides finding new places to eat, you could also go to this particular website and share your thoughts about places that serve your favorite dishes so that others could check it out as well. Because sharing is caring! Enjoy this link for now. There is more to come so keep checking out our blog for updates!

Shalom!

Date: Sunday, November 2, 2008
Time: 7:47 AM

We shall start with a basic exercising routine that everyone can do everyday. Finally, here is something that would not require you to sign up for a gym membership tomorrow nor run to the nearest fitness store to buy a 40 ton container load of fitness equipments and machines. These few basic steps are simple and easy to follow and most importantly, it is EFFECTIVE.

The following are three basic exercise routines that you can do in the comforts of your own home.

1. Steps


This routine is very easy. All you need is a stool or a bed. First, Stand in front of your equipment (stool or bed). Then with your left leg climb up and step down again. Repeat this step for 20 times which makes 1 rep then switch to your right leg. Do 4 reps for each leg.



2. Lunges



This next routine needs balance and strength. The illustrations basically shows what you need to do. Always make sure that your knee is 90 degrees and is static. Do 20 times for each leg which makes one rep. Do 4 reps for each leg.

The first two exercises were for your legs. This third exercise is mainly for your abs. It is not something new but this is an improvised version.

3. Sit-ups

For this, you do not have to go all the way up 90 degress. Sit up until your body position is 45 degrees and go back down again. However, make sure your back does not lie on the floor. Always remember to control your body position so that you do not strain your back. Do 4 reps which means 20 times for each rep.

Remember people, it is always important to set your mind towards what you want to do. In this case, it shall be exercising to look fit and healthier. In addition to that, think positive and NEVER give up. These three steps may seem a little tough at first. However, after a few consistent routines, you would find the routine getting easier and easier. After a few weeks, you would be fit and ready to take a step higher and to the next level. So get the ball rolling and look out for our next post. You are indeed getting closer to a healthier and fitter body!

Date: Sunday, October 26, 2008
Time: 2:21 AM

You want to lose weight. But you know starving yourself is not the solution. So what do you do? Read on, as we have some useful tips for you. It's all about eating the right foods at the right times!

1. Eat enough calories but not too much ~ Maintain a balance between your calorie intake and calorie expenditure.

2. Eat a wide variety of foods ~ especially vegetables, whole grains, or fruits, that YOU(yes you) don't normally eat.

3. Keep portions moderate ~ especially high calorie foods, split a dish with a friend, and don’t order anything super sized that end ups forcing it down your throat.

4. Eat plenty of fruits, vegetables and grains ~ which we mean foods high in complex carbohydrates, fiber, vitamins and minerals, low in fat and free cholesterol.


5. Limit sugary foods, salt, and refined-grain products ~ Sugar is added to a vast array of foods. Cut down on it as it could increase your weight.


6. Don’t be the food police ~ you can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart even those yummy chocolate brownies.

7. Exercise ~ A healthy diet improves your energy and feelings of well being. Regular physical activity and exercise will make any healthy eating plan work even better. So what you waiting for, get your bum up and start working out.

Date: Tuesday, October 21, 2008
Time: 9:42 AM

For our first post, we would like to give a brief introduction on how we can all live a healthy lifestyle being at this age. Well.. Being so young, most of us have yet to reach the moment where we start worrying about our health and taking it seriously.

Being young and wild,our priorities would be more onto hanging out with pals and to socialize. Which probably means having alcohol at least ones in awhile, hanging out at a fast food outlet to watch a football match and to have instant noodles or junk food whenever you get hungry at home.

Habits like these are what destroys our health. Having a habit of consuming unhealthy food may not have an immediate effect to your body but it is in the process of destroying your health. Plus, I am pretty sure that most of us are watching our figures and aiming to have six packs or a bikini bod like Jessica Alba’s.

Well.. I’ve got good news for our readers. You do not have to sacrifice a Big Mac for a vegetarian pita sandwich or oblige to eat nothing else but fruit and vegetables. Always remember that a balanced diet is very important. Which means, your diet has to contain all vitamins and minerals including fat but not an excessive amount of sugar,oil and fat.

Here are a few tips that you can follow which does not require you to change your diet drastically but will help and contribute to a healthier eating habit and of course a better body or to maintain your figure. Eventually you will even feel the difference on how your body works!

The lucky number 8. Here are 8 tips that you can start of with :

1. When out at the mamak with your pals, order a chappati instead of roti canai as it is less oily and does not require any oil.
2. If you love eggs and are on a protein diet, have hard boiled or half boiled eggs instead of fried eggs.
3. If you still insist on frying an egg, use a non stick pan as it does not require any oil and it would turn out equally good!
4. Drinking carbonated drinks that contains tons of sugar would only make you put on more weight and increases the chances of getting diabetes (You can get diabetes at the age of 20!) so the best is to drink water as even diet coke or Pepsi does not work.
5. If you prefer sweet drinks,have a glass of 100% fruit juice.
6. Instead of munching chips while watching the television, cut yourself an apple or two as it as equally good due to its natural sweetness and crunchiness. In addition to that, it helps your digestive system! Plus it contains a lot of vitamin C and fiber.
7. Choose chicken breast meat instead of the drumstick when you decide to have chicken rice. The good news is, you are consuming lean meat that is high in protein and the best part is that it will not burn a hole in your pocket as it is filling and cheaper.
8. Instead of having Frosties cereal for breakfast, opt for more natural cereals such as cornflakes or Nestum. They’re not as sweet but once you mix it up with cold milk and sprinkle some Milo on top, it tastes better that having Frosties with milk.

Besides that, by following the food triangle closely, you would most probably be able to maintain a healthy eating habit in no time.

So why wait? Get the ball rolling and start eating healthy today!