Energy Boosting Tips for a Better Run

Fatigue, having difficulties staying active, and feeling completely drained throughout the week is a suggestion that you need to boost your energy before a run.

Your energy levels are essential as it plays a major role in your running’s effect on your health.

To make sure you don’t experience these difficulties while running again, here are a few tips to boost your energy levels as well as avoid tiredness as it eats up your energy:

Track Your Calories

A balanced diet is a basic way to stock up energy for your run. Remember, watching what you eat may be important but when it comes to running, having enough fuel is what you should focus on.

Making sure that the calories you lose while running will be gained back through your diet is essential, and will assure you that you still have energy stored for tomorrow’s run.

According to health.gov, an adult woman needs 1,600 to 2,400 calories per day while men need 2,000 to 3,000 calories. Tracking your run distance will help you identify how much calorie loss you’ve got so you’ll know how much more to add again.

Estimated Energy Requirement

Whether you are planning for burning your calories, losing or gaining your weight, your energy will be the most important factor. To maintain your weight, you need to know how much energy you require. Your energy requirement depends on your gender, age, weight, height as well as your amount of workout. In this way, you can know the number of calories you need to burn to achieve your weight goal. You have the option of measuring the Estimated Energy Requirement (EER) manually or through online calculators.

Some online tools can calculate the estimated energy requirement quickly. Once you enter basic information about your physical conditions, they will compute the amount the calories intake you require. These online tools are usually available online for free and are based on the formula introduced by the Institute of Medical Equation in 2002.

Observe Your Diet

Your meals play a major role in affecting your energy, and even the ones stocked for further use. Making sure that what you eat turns into energy and is beneficial will help with your energy boost.

Eat Small Portions

Constant energy is beneficial, so make sure to eat multiple small meals throughout the day. Having a large meal for dinner is not advisable as it can be stored as fat rather than be burned as energy.

Energy-Boosting Food

As you lose calories, it’s good to know which food is most useful for your calorie restock. Bananas and natural honey are best before a run as they both provide a quick boost of energy.

Food with high fibre content such as whole grains and sweet potatoes fuel your body longer than usual with steady energy as your body digests them at a slow pace. 

Have a Running Pre-Workout Supplement

Pre-workout supplements (if taken in proper doses) give sudden boosts of energy. But that’s not all it does for you, it also perks up your endurance as well as your strength or power.

Make sure to check out one of these options for recommended supplements if you need an instant boost before your next run.

Avoid Misconceptions

Intake of caffeine and sugary snacks are something you’d want to avoid. You might think they’re beneficial for your run, but they are most likely to lead you into difficulty. It’s best to avoid doing things that you think will boost your energy but eat it up instead.

Stay Away From Sweets

While eating sweets may give you energy, it never is enough nor is it the right way to get your body moving. Eating sugary snacks will only give a short term energy boost that wears off immediately.

When your sugar level gets high it will eventually decline, and if that happens while running you’ll surely experience weariness and struggle.

No to Caffeine

Caffeine may sound like a great energy boost. But it can also lead to dehydration and exhaustion while running if you aren’t properly hydrated.

Watch Your Liquids

Since you will sweat a lot from running, it’s best to know what you should do to replace what you’ve sweated out, including what to drink and how much.

Drink Enough Water

Drinking water is the best way to prevent dehydration, it also helps in avoiding mid-run fatigue and makes sure that you are full of energy until the end of the run. Two litres of water per day is highly suggested.

Lessen Alcohol Intake

Alcohol gives negative effects on your muscle and weight. It will also make sure that no matter how much energy you have stocked, you’ll still feel lethargic.

Remember not to drink alcohol at night as it will disturb your sleep pattern, a glass of wine would be better than the whole bottle or any other alcoholic substance.

Guard Both Your Mental And Physical Health

You may think that your physical health is the only thing you need to have covered, but there are a lot of ways that mental health can affect it. It’s best to mind both. 

Have Enough Sleep

Sleep is as essential as eating and breathing. It allows your body to repair and recover from your running session and tops up energy for the next day.

Lack of sleep can cause mental and physical health issues that link to stress.

The reduction of stress levels is important as it is a major cause of tiredness and lack of concentration. Meditation, yoga, and emotional management are the best ways to relieve stress naturally.

Avoid Smoking

Smoking can weaken your lungs resulting in smaller amounts of oxygen transported. This can cause shortness of breath, raised heart rate, and fatigue. Smoking can also cause you to feel irritable, anxious, or low, these can eat up your energy.

Care For Your Body

“Nobody can improve when they are injured.” Says Usain Bolt. It is crucial to make sure your body is well before running.

Have a Proper Warm-Up

A warm-up exercise will ready your body for energy use, warm your muscles, and increase your heart rate. While there are multiple ways to warm up, the best way is to do an easy version of your activity for five minutes, then begin with the actual activity.

Without a proper warm-up, your body will feel more exhaustion while exercising and have a higher risk of an injury.

Getting a Sports Massage

Never ignore pain. Aside from having it checked, a sports massage is helpful for stiff, pained, and tired muscles, this will loosen them for better performance.

Be Flexible

Activities such as yoga and pilates will increase your energy levels and flexibility. It will make your running more effective and help you lose less energy.

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Introducing ‘Stream The Beat’, A Free Live-Streamed Music & Fitness Festival Raising Funds For Food Banks

In these challenging times of COVID-19, Fresh Events Asia, a Malaysian based events company has created a free, live-streamed music and fitness festival to provide people with some much-needed entertainment, whilst raising money for a worthwhile cause. Held over two sessions with 8 action-packed hours of entertainment, ‘Stream The Beat’ brings together a star-studded line-up of the best music, fitness and wellness artists in an online event, streamed live and direct to viewers’ homes. Participants are encouraged to support the event’s official cause, The Lost Food Project; a pioneering food bank in Malaysia that is running an emergency food and fund drive to ensure that vulnerable charities and people receive the food they need to survive during this difficult time.

Sam Middlehurst, Chief Executive Officer of Fresh Events Asia enthused, “At this challenging time we’re all facing, we wanted to create a unique live-streamed event that brings together fans of our events to celebrate the things we love best: music, fitness and wellness. We felt obliged to do our part for those suffering below the poverty line and we’re delighted to partner with The Lost Food Project to raise funds and help feed Malaysia’s most vulnerable. We couldn’t do this without the support of Universal Music and all of our amazing artists, who are kindly donating their time to showcase their talent and entertain people at a time when everyone is in need of a little joy and happiness. A donation of MYR10 provides 50 people with a much-needed meal, so we’re really hoping people who tune in can rally behind this cause and make a difference to those who need it most.”

Fresh Events Asia has brought together an impressive array of talent from the worlds of music and fitness, and with the support of Universal Music, viewers will be treated to a line-up of some of the region’s best acts. Actor-singer Alvin Chong, Hip-Hop artists SonaOne and Rabbit Mac, Blue’s Simon Webbe and girl band Dolla are just some of the music stars lending their support. Universal Music’s Managing Director and Head of Special Projects for Southeast Asia, Kenny Ong, says; “We’re delighted to partner with Fresh Events Asia on this exciting new event that combines music and fitness at a time when people are craving unique content. Together with our artists, we hope to be able to help generate some significant funds for Malaysia’s food banks and those in desperate need of food supplies. We hope you can all find some time to tune in for what is sure to be a fantastic day of entertainment.”

For those looking to raise their heart rate, or find some inner calm during the lockdown period, there will be plenty of fitness and wellness activities for the whole family. Fitness icon, Nana al Haleq, will be hosting a HIIT class, lululemon’s ambassador, Hansen Lee, will be leading a yoga practice and celebrity chef, Anis Nabilah, will be helping you to cook up some healthy food. Says Anis, “I’m looking forward to sharing some tips on cooking up some great healthy food and being part of this exciting and worthwhile event. As an ambassador of The Lost Food Project, it’s amazing to see the music and fitness industries combine to raise much-needed funds to help the growing number of people in desperate need of food and support for them and their families.”

With the live-stream running from 2pm until 10pm, the music, fitness and wellness sessions will be interspersed with contests where viewers will have the chance to win great prizes from the artists and partners. There will also be live Q&A opportunities for fans to interact with their favourite artists, and for those looking to show off their best moves, there will be a live Dance Cam to groove along to their favourite tunes on the live feed.

The Lost Food Project’s General Manager, Mohd Syazwan Mokhtar, is thrilled to have the support of Stream The Beat; “At a time when we are overloaded with requests for food supplies, we feel blessed to have the support of Fresh Events Asia and everyone involved in the Stream The Beat festival. Like many countries around the world, Malaysia has more people falling beneath the poverty line than ever due to the COVID-19 pandemic, and it is our role to source the funds and food to feed them during their time of need. From all of us at The Lost Food Project and the many charities we work with, we would like to thank everyone who joins the live-stream for any support they can offer.”

Stream The Beat takes place between 2 pm and 10 pm on Saturday 2nd May and is free to view. To register, visit www.streamthebeat.com and to find out the latest news, follow facebook/streamthebeat and instagram.com/streamthebeat.

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Metabolic Training: The Benefits for a Runner

With such fast-paced lifestyles we all seem to lead, finding enough time to work out can be a bit challenging. That is precisely why many people are on a lookout for exercise regimens that will enable them to get the maximum benefits in the shortest time possible. As a form of such a workout, running became quite a popular choice.

But the fact still remains that you simply can’t pick only one exercise regimen and stick to it blindly if you want your entire body to experience all the benefits. Instead, you’ll need to find some other exercise plan that will focus on all the parts that are not being engaged so much with your main exercise plan. That is why many runners choose to take up metabolic training as well. 

With that in mind, let’s learn more about metabolic training and all the ways runners can benefit from it.

What is metabolic training?

Metabolic training, also known as metabolic conditioning, is a type of exercise plan that focuses on combining weightlifting exercises with moderate cardio exercises. The strength training part of the regimen will focus on getting your body in top shape – strength-wise, while the cardio part is there to make sure that your body can take it. For that reason, so many people seem to enjoy metabolic training as it combines the best of these two worlds.

How does it work?

Metabolic training heavily focuses on various exercises that are being performed in short intervals of time, combined with periodic rest. That said, you can easily incorporate some of these exercises into your regular running routine. For instance, try to go for the usual run, but section the time you spend running into intervals. After your first running interval is over, try to complete a metabolic circuit of either burpees, lunges, pushups or squats. In the beginning, make the circuit last 45 seconds of workout and 30 seconds of rest, and repeat it 3 to 4 times before you continue with your run. For additional comfort, don’t forget to wear proper gear. Comfortable workout clothes combined with compression sleeves that can reduce swelling are simply a necessity.

Is it good for weight loss?

As you may have already guessed, metabolic exercises are excellent for weight loss, especially if combined with running. From a scientific standpoint, it has already been proven that exercises that vary in intensity are far better for weight loss than those that maintain you at a stagnant pace. So, it is safe to say that with this type of exercise, you will be able to start noticing the positive results far quicker than you otherwise would.

How else does it benefit runners?

Even though we have already mentioned certain ways adding metabolic training to your usual workout can benefit you, there are still other ways we haven’t even mentioned yet. For starters, MetCon will improve your movements. As a runner, the majority of your movements are usually front-focused. But with MetCon, you will also add dynamic lateral movements to the mix. Next, since MetCon is also heavily involving cardio exercises, it will help you even further improve the overall state of your cardiovascular system. Furthermore, it will add another dose of varied intensity training to your usual routine, which will significantly help you not only to lose weight but to improve the results of your efforts, in general. And finally, this type of exercise will greatly boost your physical strength, which is certainly something to look forward to.

Therefore, it is safe to say that combining some type of metabolic training with your usual running will be more than beneficial. This way, you will not only improve the state of your overall health. Instead, you’ll also improve your strength and agility which is not something that’s commonly mentioned when talking about different exercise plans, but it is something that is incredibly important.

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Benefits of Recovery Runs: Why Running Slow Is Good for You

When running as a means of exercising is concerned, people usually presume that the faster and longer you run, the more beneficial the run will be. However, it’s simply not always the case. While it is certainly fun and even advised to try and push yourself outside of your comfort zone every now and again, it’s not always the best route to take. 

Recovery runs – or slow running – is equally beneficial to your overall progress. Some would even argue that without it, you won’t be able to progress with your efforts like you would if you were to include them in your regular routine. But what does slow running actually involve and how often should you opt for it?

What are recovery runs?

Recovery runs – as their name suggests – are a type of slow run whose main purpose is to enable your body to rest and recover from your usual exercising routine. It offers you the opportunity to allow your body to rest while still being active. That is why you should make slow runs and recovery runs an integral part of your usual routine. So, the next time you put your comfortable running shoes on, try to go for a slow run and see just how good you’ll feel after it.

How slow should I be running?

The best way to determine the right running speed when aiming at a recovery run is to monitor your heart rate. As a rule of thumb, your heart rate during a slow run should not exceed 65% of your HRR (heart rate reserve). If you’re still not sure what this means, we’ll try to make it as simple as possible. Your HRR is the difference between your resting heart rate (RHR) and your maximum heart rate (MHR). So, in order to do the calculations right, you’ll need to determine your RHR and MHR. If your MHR is, let’s say, 170 and your RHR is about 60, your HRR will be 110. The 65% of that 110 + your RHR will be the ideal heart rate you should be aiming at when going for a recovery run. Luckily, you only really need to do all that math once and there are plenty of gadgets on the market that can help you monitor your heart rate at any given moment. 

Why should I do it?

Simply put, just like your body needs a good exercise routine to stay healthy and fit, it also needs to rest properly. What most people don’t realize is that just because they’re not pushing their bodies to the limit, that doesn’t mean they’re not exercising. For starters, slower runs will help your body learn how to use fat as a source of energy more efficiently. This will, of course, lead to a quicker body fat loss. 

Next, slower runs are much better at training your cardio system and teaching it how to work more efficiently. By building up your cardiovascular endurance, you’ll soon start to notice that your faster running days will become far easier to handle. In the end, slow runs will also improve the state of your tendons, ligaments and joints. Faster runs can put a lot of strain on your muscles which can easily lead to injuries if your tendons, ligaments and joints can’t handle it. But by toning your legs entirely – by mixing up the two running styles – you’ll ensure that your body is ready to take up anything. 

How often should I do it?

Believe it or not, it’s actually advisable to make short runs your usual exercise. If you’re simply a recreational runner, you should ideally be aiming at 3 slow runs, 1 fast session and 1 long run at a conversational pace. This way, you’ll be building up your body muscles at a steady and even pace, which will certainly benefit your workout efforts in the long run.

In order to make the most out of your running efforts, you need to learn how to run properly. And while you may initially presume that the faster the run the better, you will actually benefit much more from regular slow runs.

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National Athlete Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Aldrian Yeo (Triathlete)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I ride my bike almost every evening on the smart trainer going on Zwift, the virtual reality cycling app. I created a structured training for my group, so it has been more than 30 days riding on a specific plan.

I also incorporate strength training (weight & body weight) after each ride, so that I can still maintain my strength for swimming and not lose too much muscle mass. 

2. How do we stay calm during this stressful period?

I think it’s important not to get too carried away with the current outbreak, of course, it’s important to practice precautions but don’t get too obsessed about things like trying to sanitize or cleaning everything there is to clean, hoarding food or buying grocery like it’s doomsday coming. It creates unnecessary stress for yourself and people around you.

I think what helps is also to continue to exercise or for those who do not exercise on a regular basis, it’s a good time to start. We all know by exercising, it boosts our “feel good” hormone and that keeps us calm & happy during a challenging time like this. You immediately feel good after each workout and it stays with you for the rest of the day. You will be less grumpy or moody indirectly, and you will see yourself lighten up, talk to your spouse and kids better.. and you sleep better!

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I eat clean most of the time and it has helped with weight management during the less-active time during my off-season. It will also work during lock-down period like this when your overall activity level (not just training volume) is lower.

Eating clean to me means – I avoid processed food, oily meals like our all-time favourite “Char-kueh-tiaw”, “curry mee”, “nasi lemak” and sweet stuff such as ice-cream and alcohol.

My wife cooks mostly at home, so our diet is more towards vegetables (complex carbs) and 10% or less is meat.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

For the past few weeks, I take the time to read & watch videos on sport science studies to understand human performance better.



ABOUT ALDRIAN YEO

Photo source: Aldrian’s Facebook


Aldrian Yeo is a Team Malaysia Triathlete who represented the country at the Southeast Asian Games 2019.

Aldrian started off as a swimmer representing Sarawak in his teens. He then moved to triathlon in 1999 but only took the sport seriously 8 years ago at the age of 28.

His other achievements include 3rd Overall Men (2nd Malaysian) at the Port Dickson International Triathlon 2016, 3rd Overall Malaysian at the IRONMAN 70.3 Putrajaya 2016 and 12th (Elite) at the Thailand Tri-League 2016 (Bangsaen, Thailand).

Other than being a competitive triathlete, Aldrian also coaches triathlon for a living. He founded “GoGetter Triathlon Squad” in 2016 and recently took over management & coaching for a youth team “Team TIME”. He is the husband to Serena Yang (who is also a National Triathlete having represented Malaysia in the Commonwealth Games) and father to a cheeky one-year-old, Trevor.

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Expert Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Zac Newman (Running Coach)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

During this time, it’s really important that we all follow the guidelines set by government and health authorities and practice social distancing.

However, where possible and if allowed (this varies from country to country and even state to state) getting out and running is a fantastic way to stay active, move and also reduce the stress and anxiety that may have been caused by the current situation.

In Australia, there is a ‘running’ boom occurring, however, at present runners are only able to head out in pairs. It’s critical that this privilege is not taken advantage of, with seasoned runners really embracing the opportunity to continue to still be able to train, whilst others are venturing out for runs more than ever before.

During this period, it’s important not to put your immune system at risk with hard workouts, making sure you prepare before runs with hydration and refuel after runs and not to overreach.

It’s also important when running outside where it is busy, to try and avoid crowded tracks/trails where possible. In order to combat this, avoid peal times by running at different times of the day. When passing runners out on course, make sure to go wide and give fair warning to ensure you are not going to close to each other.

If you cannot leave the house due to restrictions, using online training exercises to focus on core strength can be a great way to stay active, or if you’re lucky enough to have a treadmill then obviously that’s another avenue to take.

Why not use this time to mix things up? Online yoga courses are fantastic if you want to focus on developing such things as physical, mental, social and spiritual development. Try to focus on any other weaknesses and imbalances, in such hectic and busy lives this time could really be used to improve those ‘1%ers’.

2. How do we stay calm during this stressful period?

This sudden change to all lives has caused a lot of stress and anxiety worldwide, people from all corners of the globe are being faced with uncertain and unprecedented times. There is a lot of anxiety around the loss of control over the situation, on top of the health concerns and risks associated with COVID-19. Many have even lost jobs, gone into financial hardship and been distanced from family and friends.

In these times it’s important to focus on what you can control, and doing your best to keep yourself calm and safe.

With the constant news cycle and social media feeds it can all become overwhelming, so ensure you consider taking breaks from constantly reading and watching ‘Corona’ related news and stories. Try to give yourself a mental refresh and find some positive stories, documentaries to watch, or even listen to a podcast that is fun or informative.

Take time away from the screens, by reading a good book, engaging in a fun game, plant a veggie patch. Things that you have always wanted to do but just didn’t have the time. Even try meditation or yoga, which are a fantastic way to manage stress. So ensure you incorporate a variety of activities, which allow you to break up your day and help establish that routine.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Given that we are a bit more restricted around general moving in our regular daily lives, it’s super important now more than ever to make healthy choices during this period. The level of incidental exercise has dropped (ie walking to public transport) so we are burning less overall calories.

Stress and anxiety have obviously built up with the isolation and along with that, there is a real danger that we turn to food as a distraction or support mechanism. If you can try to ensure you continue a healthy association with food and that connection needs to be around using foods to enhance your physical and emotional wellbeing, then you will be much better for it.

This is a great chance to hone your cooking skills and focus your energy on eating healthy and wholesome food. Consider experimenting with some different dishes, jumping online and finding some new and interesting recipes. This time could also be used to bulk cook and freeze food to reduce food waste.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Here are some specific running-related recommendations, which can assist with that motivation and inspiration:



ABOUT ZAC NEWMAN

Photo source: Zac’s IG

Zac Newman is a Running Coach and the Co-Founder of Run2PB Online Run Coaching.

Zac is a long-distance runner with a wealth of experience in track, cross country and road races spanning over 20 years of training and competitive experiences across the globe.

He has competed in major marathons including London, Chicago and the prestigious Lake Biwa Marathon in Japan, as well as finishing in the top 10 at the Melbourne Marathon on two occasions. His personal best timing for the Marathon is 2h25min.

Zac’s other achievements include 4th Position at the 2017 Steigen 10k Track Race with a personal best of 30min25s, 1st Position at the Great Ocean Road Half Marathon 2017, 1st Position at the Townsville Half Marathon 2017, 4th Position at the Melbourne Marathon 2016 (1st Victorian – State Champion) and 1st Position at the Victorian Half Marathon Championships 2016 with a personal best of 66min55s.

Run2PB features running training programs for distances and types ranging from 5km, 10km, half marathon, marathon, trail & ultra-marathon and even triathlon-specific run.

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6 Japanese/Korean Halal Food With Islandwide Delivery While You Stay At Home

Since the COVID-19 outbreak, many of us are staying home and working from home due to social distancing regulations. With the “circuit breaker” measures in place and the Ramadan kick-starting today, you will be pleased to check out the following healthy halal food with islandwide delivery.

GOSHIN RAMEN

Cuisine: Japanese / Ramen

Delivery: Islandwide via Oddle

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JINJJA CHICKEN

Cuisine: Korean / Fastfood

Delivery: Islandwide via Oddle

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JW KOREAN FOOD STORY

Cuisine: Korean

Delivery: Islandwide via Bungkus

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MAKI-SAN

Cuisine: Japanese / Sushi

Delivery: Islandwide via Oddle

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THE RAMEN STALL

Cuisine: Japanese

Delivery: Islandwide via Call +65 87330425

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WAKU WAKU YAKINIKU

Cuisine: Japanese / Donburi / Bentos

Delivery: Islandwide via Oddle

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6 Healthy Halal Food With Islandwide Delivery While You Stay At Home

Since the COVID-19 outbreak, many of us are staying home and working from home due to social distancing regulations. With the “circuit breaker” measures in place and the Ramadan kick-starting today, you will be pleased to check out the following healthy halal food with islandwide delivery.

ALL THINGS DELICIOUS

Cuisine: Rice Bowls / Bakes

Delivery: Islandwide via ATD to GO

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BIG BOWLS PROJECT

Cuisine: Rice Bowls

Delivery: Islandwide via Big Bowls Project

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GRAIN

Cuisine: Fusion

Delivery: Islandwide via Grain

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LIMAA

Cuisine: Fusion

Delivery: Islandwide via Limaa

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POKE THEORY

Cuisine: Poke Bowls

Delivery: Islandwide via Oddle

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YOLO

Cuisine: Fusion

Delivery: Islandwide (for Meal Subscriptions) via YOLO

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National Athlete Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Chooi Fern Loh (Marathoner)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I believe everyone has this same situation during this period of time. At home, we can train more than we expected. I believe that it is a good time for us to focus on the inner muscles and strength training for running stability.

2. How do we stay calm during this stressful period?

Yes. It is definitely a new challenge for everyone in order to adapt to this new lifestyle.  Workout at home or working from home allows us to have more time with our family. While I believe the period will end soon if every one of us cooperate well and this will resolve very soon.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

During this period of time, a simple meal is important. We should eat clean with small portion but avoid heavy meal to prevent any weight gain. Meanwhile, we can do at least 10min or 20min HIIT or flexibility workout to maintain our fitness level.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Yes. There are plenty of sources that we can refer to. I like the videos from@joannasohofficial@suesueteoh@aimiwasaki_@leong_munyee; and the app I am using is NikeClub 🙂



ABOUT CHOOI FERN LOH

Photo source: Chooi Fern’s IG


Chooi Fern Loh is the 2nd fastest Malaysian in the Women’s Full Marathon category.

Chooi Fern has been a regular winner in the Malaysian races such as Penang Bridge Marathon (2017 & 2018), Standard Chartered KL Marathon (2018 & 2019) and Perlis Marathon (2018 & 2019).

Her other achievement includes personal best timing of 2h58min at the Gold Coast Marathon 2019.

Chooi Fern currently holds a full-time job as Tax Consultant at Crowe Malaysia.

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7 Ways to Tackle Sleep Problems

You just had a very long day at work, and you looked forward to is to lie on your bed and enjoy your beauty sleep. However, there are times when you just cannot sleep, or you have trouble sleeping.

If you are experiencing some sleeping difficulties, you may want to try these strategies on how to tackle it and hoping you will enjoy a good night’s sleep tonight!

Trouble falling asleep

If you have trouble falling asleep, avoid tea and coffee seven hours before going to bed. Caffeine is found naturally in coffee beans and tea leaves, and it is a stimulant which increases overall work efficiency and brain activity. Caffeine can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increase adrenaline production. 

Sleep interruptions

Not getting enough sleep may lead to significant health problems, and it might impair cognitive function for the day. 

Here are some of the reasons for frequently waking up. Stress, emotional disorder, chronic diseases and ageing might cause you to have sleep interruptions. Make sure your room temperature at an optimum temperature of around 20-22 Deg Celcius for you to be comfortable. Also, it is better to avoid drinking alcohol before bed.

Trouble Waking up

If you have trouble waking up every morning, there are chances that you’re not getting sufficient sleep, and you need to change your schedule. Go to bed and wake up every day at the same time, even on weekends. Your body must get used to waking up at the same time to adjust your biological clock, and you will eventually begin waking up naturally.

Cramps and muscle spasms

Muscle spasms most often occur in legs at night, and they happen when one or more muscles in the leg tighten involuntarily, and most of the time, the muscle relaxes in less than 10 minutes.

To get rid of cramps and spasms, try massaging, warming up, and stretching of the muscles before bedtime. Yoga can also help improve stretching and strengthen your muscles. Apply a hot towel or water bottle to soothe the tight muscles. 

Back Pain

Back pain is usually due to stress or strain from bad posture, awkward sleeping positions or other lifestyle habits. Try to sleep on your side with a pillow between your knees. The pillow in between your knees will keep your hips, pelvis and spine in a better alignment. If you prefer to sleep on your stomach, put a pillow under your abdomen. It will relieve some pressure off your back. No matter what position you choose, keeping proper alignment of your spine is most important. Close the gaps between your body and the bed as it might cause strain on your muscles and spine. 

Shoulder pain

It is often difficult to fall asleep due to shoulder pain. If your shoulder hurts, go to sleep on your back, hugging your pillow. Avoid sleeping on your stomach because your shoulders protrude forward and rest in the wrong position. 

Neck pain

The most common reason for neck pain is an awkward sleeping position. Two sleeping positions are most comfortable on your neck: on your side or on your back. Avoid using a high or stiffed pillow as it might flex the neck muscle overnight and can result in morning pain and stiffness. Also, if your neck often hurts, change pillows at least once every two years. To prevent neck pain, do morning exercises or a light massage for your neck before sleep.

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Expert Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Betsy Chen (Pilates Instructor)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I work out at least once every two days, at home! As a Pilates and fitness instructor, I would plan my own workouts for live streaming online for my clients and IG followers. I alternate my workouts between weight training for strength, core-based mat exercises for full-body control, and HIIT sequences for cardio and endurance. On top of that, I try to run outside 3 times a week.

2. How do we stay calm during this stressful period?

I actually feel quite busy during this circuit breaker period. My work used to occupy a lot of me physically and mentally. I planned to spend more time during this period on self-development – read more, do courses that I had always planned to do, and looking at opportunities that I have previously put aside. Doing the things I enjoy really helps me to find myself in the midst of all these chaos and actually helps me to stay calm. I enjoy being in control of my own schedule and that gives me a sense of calmness.

However, when things get overwhelming for you, remember all you need to do is to put everything aside, have a nice drink and do something that allows you to release the stress. Nothing is more important than our mental health, and this is the perfect time to look within and slow things down if it need be.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

My home meals mainly consist of wraps or soups. They are easy to prepare and taste super good! My marketing list is pretty standard – spinach, bell peppers, eggs, mushrooms, tofu, prawns, fish, chicken etc. As I prefer warm meals, these two meal choices are pretty much my staples. As we stay at home during this time, we may succumb to lots of unhealthy snacks, but do try to cut down on the intake of processed food and sugary stuff.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

I am someone with no flair for cooking, so on days when I am not having my wraps or soups, I will do take-outs. But when I am up for a challenge to whip up something new, I would go to BBC Good Food for simple and easy to prepare recipes.



ABOUT BETSY CHEN

Photo source: Betsy’s Facebook


Betsy Chen is a full-time Pilates Instructor and Personal Trainer. She is also the Co-Founder of Off Duty Pilates.

As a Sports Singapore Ambassador, she advocates a fitness lifestyle and hopes to inspire more people to get moving and exercise. Other than Pilates, Betsy is an avid runner doing both short and long-distance run training. She is also a passionate indoor climber, spending long hours in the climbing gym, if not working on strength training in the gym.

At Off Duty Pilates, they believe that working out shouldn’t actually feel like work. On should step away from the bustle of life into a space where he/she dedicates oneself to the right kind of work.

They’ve changed things up and turned classical Reformer Pilates away from just an exercise for rehabilitative purposes. Their fitness-oriented programs will get the heart pumping and the muscles burning with upbeat and energetic classes.

 If you are looking for indoor exercise equipment that can help to build stamina, increase strength and improve your overall fitness, then we suggest checking LIT’s Pilate reformer machine which has been engineered with a focus on Low Impact Training principles that greatly minimizes the risk of injury.

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National Athlete Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Jieshi Neo (Marathoner)

Photo source: Jieshi's Facebook

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

With stricter measures in place, it’s certainly challenging to keep up with an active lifestyle. This is especially true after I started work from home arrangement and sometimes find it hard to “switch off” from work. I find that structuring your day and having a to-do list helps. Avoid sitting down for a prolonged period by taking walk breaks and doing some light stretches in between work tasks.

We can stay active and physically healthy at home by incorporating some home-based exercises into our daily routine. This period is the perfect opportunity for all runners to spend more time on strengthening and conditioning, something we all probably neglect when we were training hard for races during pre-COVID-19 days. Some simple exercises you can do at home are push-ups, planks, jumping jacks, squats, lunges etc. If you do not have dumbbells at home, you can be creative and make use of household items eg. water bottle, a bag of rice as weights to add some intensity.

There are also many online videos that you can follow to work out a good sweat. On days that you feel lazy to move, just tell yourself ten minutes and change to your full workout gear. You will usually end up committing more than ten minutes.

2. How do we stay calm during this stressful period?

COVID-19 has disrupted the economy and caused many changes in our daily routines. We cannot control this virus but we can control how we feel and react to it. Being grateful and appreciative of what I have right now allows me to stay calm. I am thankful that during this period, my loved ones and I are healthy, my husband and I still have a job and a roof over our heads. My husband and I do not have much meals time together before the circuit breaker measures were implemented as our working hours are quite different. Now that we are seeing each other 24/7, I am enjoying and treasuring the time spent together during this period. Let’s count our blessings, be socially responsible and believe that this too shall pass.

I also enjoy reading novels, particularly fiction books. Immersing myself in the story takes me away from reality for a while and reading calms me. Find something that you enjoy eg listening to music, drawing, cooking, yoga etc and let the process relieve your stress and tension. Even better, learn a new skill. Think of what are the things that you wanted to learn but have no time to do so in the past. This is the time to enrich yourself and discover your hidden talents!

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I have started cooking more frequently at home during this period and this allows me to limit the amount of oil, salt and sugar used in the dishes. I also try to use more fresh food and less processed food. I make it a point to have regular meals times and balanced diet which include protein, grains, fruits and vegetables of different variety and colours. To ensure I stay hydrated throughout the day, I will fill a bottle of water, like what I usually do in the office and keep it at my desk while I work. To avoid succumbing to the temptation of snacks, keep your junk food out of sight. Opt for healthier snack options like fruits or nuts.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Nike Training Club App. This app is free and there are a variety of workouts i.e from bodyweight only to full equipment workouts for everyone at all fitness level. You can also select the workout based on the muscle group i.e Abs & Core, Arms & Shoulders or Glutes & Legs that you would like to work on.

Recently, I stumbled across Pamela Reif youtube channel. Her fitness workout does not require any equipment and are suitable for all fitness levels too.

I also follow Fitness First SG Instagram account. FF has launched a 30-day Stay Home Stay Fit challenge. Each day they will introduce an exercise which we can do at home using ordinary household items. Information is bite-sized and easy to follow.   



ABOUT JIESHI NEO

Photo source: Jieshi’s Facebook


Jieshi Neo is a Team Singapore Marathoner who represented the country at the Southeast Asian Games 2015.

Jieshi won the local female category at the Standard Chartered Singapore Marathon 2015 and 10th position in the open female category which earned her qualification for Rio Olympics 2016.

Jieshi is also the first female Singapore marathoner to qualify for the Olympics (2016 Rio), which she completed in 3h15min.

Her other achievements include 1st position for the women’s open category at the Seoul 10k Challenge 2016 with a personal best time of 39min50s; 2nd position for the general division, women’s category at the Gifu Half Marathon 2016 with a personal best time of 1h27min; 3rd position for the women’s open category at the Taipei Standard Chartered Charity Marathon 2017 with a personal best time of 3h6min; 2nd place for the local female category at the Standard Chartered Singapore Marathon in 2012 and 2014.

Jieshi currently holds a full-time job as HR & Admin Manager at GP Batteries and is married to Jackie Ho, an avid runner.

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National Athlete Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Mary Joy (Marathoner)

Photo source: Mary Joy's Facebook

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

It has been a month that I have stayed home and have been doing indoor exercises. Sometimes that is all you can ask your body for. It might not be the longest or the hardest workout I can make every day, but it helps my mental health and that’s all that matters to me. Being safe and healthy is way better than being sorry.

I focused on calorie counting on my diet for now as I can’t just stay at home with lesser exercises and eating so much. I have to cut my usual calorie intake per day and have to compensate it with the activities I can do at home. Since the community quarantine here in our city, I have decided to stay at home and do core, ab workout, leg strengthening and stair drills. It’s important to exercise and sweat every day to fight anxiety and help boost our mental and physical health.

2. How do we stay calm during this stressful period?

We all have to focus only on the things we can control and think or do more of what makes us happy. I know it’s a rough situation right now, but for me as an athlete, I’ve got a lot of time to reflect, to recover, to sleep ?and focus on self-improvement, on the good and think of the things that you might be of help. For myself, I still find ways to interact with my friends through using FB Live and sharing with them activities they can do at home to keep them active. We can still be positive. We can still work towards our goals, just in a different way, and be always flexible with your methods.

Everything is going to be okay. Important is to stay calm and be a good community member.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

My diet now focuses on fruits to help boost my immune system. I cut out a bit of my carbs intake as my workouts now are not that long and hard.

While taking your diet strictly, be committed to doing even a 30min abs or core workout and strengthening inside your home every day. You can find many ab/core exercises on youtube. Or look for any available resources you can find at home, be creative and be flexible with your methods.

During this uncertain and uncomfortable time, choose wisely what you put your energy into because whatever you feed, will grow.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

I share some of my indoor activities on my social media accounts:
– FB Account: Mary Joy Tabal Oly;
– FB Page: Mary Joy Tabal Official FB Page;
– IG: @maryjoytabalofficial; and
– YouTube Channel: Mary Joy Tabal



ABOUT MARY JOY

Photo source: Mary Joy’s Facebook

Mary Joy is a Team Philippines Marathoner who represented the country at the Southeast Asian Games 2019.

Mary Joy bagged the Silver Medal at the 2019 SEA Games Marathon with a time of 2h58min. She also clinched the Silver medal at the 2015 SEA Games and Gold medal at the 2017 SEA Games with the times of 3h4min and 2h48min respectively.

Mary Joy is also the first female Filipino marathoner to qualify for the Olympics (2016 Rio), which she has done by running a time of 2h43min at the Scotiabank Ottawa Marathon 2016.

She is also the Philippines female record holder for the half marathon (1h16min).

Mary Joy is an Assistant Coach at JPD and a Professional Athlete at Motor Ace Philippines, Inc.

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National Athlete Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Wille Loo (Triathlete)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I stopped training outdoors completely about a week before the Circuit Breaker was officially introduced, so I have had a while to get into a home-based routine. I have two young kids (3 & 5 years old) at home so I did not want to take any unnecessary risks by going outside, especially since all upcoming races are on hold.

30-45mins of exercise can go a long way to breaking up the monotony of being at home. All you need is a couple of resistance bands (or old bicycle inner tubes if you want to go really old school), swiss ball, some hand weights (or water bottles) and you are set. There are a ton of videos online you can follow.

While I may not be able to simulate a full training load at home, this downtime is an opportunity to work on aspects of my fitness I often neglect like core strength and flexibility. I have discovered that aside from swimming, biking and running, my fitness does not appear to extend to anything else. I started to add in HIIT workouts a few times a week to my training and I enjoy the variety.

Photo source: Wille

2. How do we stay calm during this stressful period?

Accepting that we might be in this situation for a while has helped me keep the stress away. When I look for solutions to training and keeping active, I have tried to come up with ideas that would be long term fixes. Rushing to squeeze in one last swim before all the swimming pools closed would have done me no good if the next time I manage to swim is months away.

The other thing I have found to be very important during this period is to manage my expectations. It is a real adjustment being at home 24/7. In the past, I would be very particular about the conditions surrounding my training. I like having things a certain way. Now, I try to be grateful that my family is healthy and I can actually continue to be active instead. I use resistance bands to do dryland swimming drills to maintain some muscle memory. While I have not been running, I have been doing more indoor cycling. Hopefully, this extra focus on cycling will benefit me when we get back to racing again while allowing me to hold on to some base fitness for running.

Technology has made it so easy to stay in touch. Pick up the phone and (video) call someone! More than ever, we need to know that even if we are on our own, we are not alone.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I have been vegan for over two years and my diet is plant-based. If anyone is considering reducing or cutting animal products out of your diet, my own experience is that it is a real boost to athletic performance and recovery.

During this circuit breaker, nutrition is going to take on even more importance given that most of us are not going to be able to be as active. The age-old advice still applies – eat in moderation, less processed food, less sugar and fried foods. It is not groundbreaking but it works.

I always fuel up before training. I struggle if I train on an empty stomach, although that might work for some. When it comes to training and nutrition, a one size fits all approach really does not exist. If it works for you, it is the right approach.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

There is a website (and a film) called Forks Over Knives (https://www.forksoverknives.com/) that is a great resource. Challenge 22 (https://challenge22.com/) is also very informative. Many of my non-vegetarian/vegan friends have watched the Game Changers film and have been inspired to try a plant-based diet.



ABOUT WILLE LOO

Photo source: Wille’s Facebook


Wille Loo is a Team Singapore Triathlete who represented the country at the Southeast Asian Games 2019.

His other achievements included being a 3-time SEA Games triathlete and the bronze medallist from the 2015 SEA Games.

Wille is also the captain and longest-serving member of the National Triathlon team.

Wille is a father of 2 and when he is not looking after his two kids and three dogs, he is a triathlon coach at http://trgracing.com.

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National Athlete Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Muhaizar Mohamad (Marathoner)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

Bagi seseorang untuk mengekalkan aktif dan menjaga kesihatan dan juga stamina sepanjang perintah kawalan pergerakan, sangat mencabar kepada setiap individu kerana bersenam hanya di dalam kawasan yang agak terbatas dengan jarak, jadi seseorang perlu membuat insetif dengan bijak, menggunakan pelbagai teknik senam dan drill atlite dalam kawasan setempat, contoh seperti menggunakan skipping, pergerakan jack knsee, high knsee, burpees , jumping jack , plank , mountain climber dan pelbagai lagi yang kita juga boleh tengok tip ini di you tube, untuk lebih memudahkan kita.

[Translated by JRL]
For someone to stay active and care for one’s health and stamina throughout this MCO is extremely challenging for every individual. It’s because we could only exercise within a limited space. So one will have to craft smart incentives, carry out several exercise techniques and athlete drills within the limited space. For example, skipping, jack knee movements, high knee, burpees, jumping jacks, plank, mountain climber and many other variations you could view from youtube, so as to make things easier for us.

2. How do we stay calm during this stressful period?

Bagi saya keadaan kita sekarang perlukan disiplin yang tinggi dalam diri untuk kekal tenang dan bersabar dengan apa yang berlaku pada negara kita juga seluruh dunia, kita harus kuat untuk melawan covid19 supaya ia cepat lenyap dari negara kita, jika ia cepat lenyap itu menunjukan yang rakyat malaysia mempunyai disiplin yang tinggi mengikut arahan yang terbaik dikeluarkan oleh pihak kerajaan, dan akan memberi kesan dan membuktikan pada seluruh dunia bahawa rakyat malaysia mempunyai disiplin yang tinggi.

[Translated by JRL]
For me, in this situation that we are in, we need high self-discipline to stay calm and have patience with what is happening within the country and around the world. We have to be strong in fighting COVID-19 so that it will disappear fast from our country. If it goes away fast, it will show that Malaysians have strong discipline in adhering to the best instructions issued by the government and it will produce results and prove to the whole world that Malaysians are highly disciplined people.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Petua saya harap dapat kita bersabar dalam cara pemakanan dengan betul tidak terlalu lebih makan cuba dan hadkan makanan tidak seperti kehidupan yang kita sebelum ini, kerana mungkin semasa tu kita sentiasa aktif dan bergerak jauh, kurangkan makanan yang berminyak dan minuman yang berais batu.

[Translated by JRL]
My tip, I hope we’ll be able to be patient in our dietary lifestyle – to not eat too much, and limit food intake unlike how things were previously. This is because we probably were more active and always on the move. So we should eat less oily food and drink less iced water.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Ya bagi masa ini kita perlu banyak rujuk kepada saluran video youtube, halaman media sosial dan sebagai nya yang boleh jadikan rujukan untuk kita dapat belajar bagaimana untuk bersenam dalam setempat dengan betul.

[Translated by JRL]
Yes, for now, we have to refer alot more to youtube video channels, social media etc so that we could learn how to exercise proper in a limited space.



ABOUT MUHAIZAR MOHAMAD

Photo source: Muhaizar’s Facebook


Muhaizar Mohamad is a Team Malaysia Marathoner who represented the country at the Southeast Asian Games 2019.

Muhaizar clinched the Marathon Bronze medal at the 2017 and 2019 SEA Games with a time of 2h31min and 2h33min respectively.

His other achievements included a personal best of 2h26min at the Berlin Marathon in 2018 and winner of the KL Standard Chartered Marathon for 5 consecutive years from 2015-2019.

Muhaizar is a father of 3 and a Commando at the Elite Special Forces regiment of the Malaysian Army.

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Expert Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Kelyn Lau (Personal Trainer)

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

We can do home workouts by ourselves or even better, video call friends and do it together!

2. How do we stay calm during this stressful period?

I think gardening is a good way to calm the mind and uplift the mood. Also will be good to keep ourselves busy with things to do or pick up a new skill!

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I think the most important thing about nutrition is understanding what kind of food to stay away from and what kind of food is good to eat. Understand your body calorie and macronutrient needs to look good physically. Then watch your micronutrients for better health! I go with IIFYM (If It Fits Your Macros)!

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Erm.. haha I don’t usually watch any of those. But I do post some workout tips here and there. You can check out my Instagram at @kelynlau



ABOUT KELYN LAU

Kelyn Lau is a full-time freelance personal trainer at Naked Strength.

Kelyn had begun her fitness adventure in 2012. Being underweight for many years, a healthy diet and exercise have helped her gain the necessary weight. Her ambition now is to aid people who are facing problem in achieving their fitness goals and also inspired people to lead a healthier lifestyle.

Hence, she founded Naked Strength in 2015.

At Naked Strength, they believe that fitness can bring so much positivity to one and most core values learnt from training can be applied to life.

Their goal is to help people become fitter and healthier through proper exercise, good eating habits and finding out the body weaknesses.

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