• Introducing The Karlie Collection from MOVE by Twenty3

    0 comments / Posted by Crystal Chong

    Meet the latest addition to MOVE by Twenty3.

    The Karlie Collection brings you new and improved fashion-fitnesswear, designed for you to break your limits, in style. 

    Shop the Karlie Collection online or at our outlets at Atria Shopping Gallery (G35, next to Antipodean Cafe) and Publika (43A/G2, next to Baskin Robbins), open every day from 10am to 10pm, including weekends and public holidays.

    Come MOVE with us!

    Join us at our #weMOVEtoday event, happening on the 13th of August (Saturday) at Atria Shopping Gallery! There’ll be free workout sessions and of course, lots of free food and gifts! Plus, other surprises in store for you!

    RSVP here: 

    Also, purchase any piece from the Karlie Collection and wear it on the day of the event to get 10% OFF your next purchase. T&Cs Apply.

    See you there! And remember,

    Keep MOVE-ing, ladies!

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  • Five Steps To Bounce Back After Overeating (With Tips From Dr. Nadiah Rasid)

    2 comments / Posted by Crystal Chong

    As we say goodbye to the Raya holidays and get back to the daily grind, we are left with sweet memories of time spent with loved ones, great laughs and perhaps, an uncomfortable feeling of bloat and guilt. We know the holidays aren’t complete without catching up with family and friends over good food, but from kari to pancakes, this isn’t always the friendliest to our waistlines. So now that the feasting is over, we’ve asked our dear friend, doctor and fitness enthusiast, Dr. Nadiah Rasid (also known as Dr. Diah), to share her best tips and insights to feeling re-energised and ready to get back onto your health and fitness goals!

    Step 1: Let Go And Move On

    Yes, you overate but hey, don’t fret! It was the holidays and there’s no reason to feel bad about enjoying it with family and friends. You are meant to overindulge on the Raya rendang or eat a few too many plates of Ipoh's famous chicken rice! Take a deep breath, let go of the guilt and move on with a refreshed, positive attitude. Instead of sitting down in negativity, take the time to do something to care for yourself. For example, take a bubble bath, write about all your favourite moments from the holidays or put on an outfit that makes you feel extra confident and comfortable. Remember, it all starts in the mind.

    Step 2: Drink Water. Lots of It.

    While water is a must on any other day, it is especially important after a week of overindulging in excess salt and sugar. Drink a glass of water as soon as you wake up, drink 2 glasses with every meal you have and carry around a water bottle ready to be refilled so you can rehydrate your body throughout the day. It is recommended to drink at least 2 to 3 liters of water a day. If water’s too bland for you, add some fresh lemon, cucumber or mint into it. Not only does it taste better, it also helps stimulate digestion.

    Step 3: Eat A Healthy Meal

    As uncomfortably full as you feel, you need to eat! Start the day with a good, wholesome breakfast. “Sip a warm cup of green tea before you begin eating. This stimulates your digestive system, without shocking it,” says Dr. Diah.

    This is an example of her breakfast, eaten in this exact order:

    1-2 tbsp of palm kernel butter / coconut oil
    1 cup of electrolyte drink (her choice is Electrolyte Synergy)
    200-250g of chicken breast
    Salad or any form of vegetables
    2 glasses of water

    She explains that starting your breakfast with highly saturated fats, or ‘good’ fats, such as palm kernel butter or coconut oil converts body into a ketogenic state. This forces the body to burn fats rather than carbohydrates and regulates satiety, keeping you full for longer. Best of all, it reduces any cravings you might have. You wouldn’t want to end up succumbing to cravings for more carbs when you already feel bloated.

    Then, drink some electrolytes as this will keep the body hydrated throughout the day. It balances the level of sodium, potassium, chloride and magnesium in your body. This will assist your body in using nutrients more effectively.


    Protein, such as chicken breast or fish, is then consumed. Research has shown that by having protein in the morning, you are more focused and more likely to make good food choices throughout the day. This is because the neuropeptide-Y in your gut is stimulated, which indirectly reduces cravings for unhealthy food. Accompany your meal with fibre-filled vegetables and with 2 glasses of water.

    “If there is one thing that anyone should want to avoid, it’s any form of processed food. Eat what nature has given us and enjoy it slowly!” Dr. Diah says, with a laugh.


    Step 4: MOVE (Even If A Little)

    When asked for her 5 best workout moves, Dr. Diah suggests the following beginner-friendly, no-equipment moves you can do at home!


    TipYou should squat down until your bum is at least below your knees. The body should be upright. You may extend your arms forward for balance. This is how we are able to protect our knees and maintain the natural position.


    Tip: If it’s too hard to do it on your toes, you can do it on your knees. Keep your elbows close to your body. Tighten your core, don’t arch nor bend your back.


    Controlled Stationary Lunges

    Controlled stationary lunges

    Controlled stationary lunges

    Tip:  Knees should always be slightly in front of your toes to keep it protected.

    Knees to Chest Crunch

    Knee to Chest Crunch

    Tip: Curve your body and tense your abs as much as you can for maximum effectiveness.


    Tip: If you find a full burpee too difficult, you can do it step-by-step, without the jump.

    One thing that Dr. Diah recommends is to make some modifications to your workout when you’re still easing into it. For example, you can halve the length of your usual workout, from 4 sets to 2 sets. You know your body best and what you are capable of, so do what you feel is best for you.

    Step 5: Hit Reset and Restart

    It is never too late to hit reset and restart. Take time to reflect on your goals, adjust them a little and write them down. Take it one day at a time and slowly build your routine up again. From a day, to a week, to a month, before you know it, you’ll be right on track, stronger than ever! “Focus on your short-term goals first. Set just one or two goals and make sure you hit it at the end of the day,” advises Dr. Diah.

    Remember that the journey is what matters, not the destination. The key to getting back on track is all in your mind!

    Follow @dr_diah on Instagram for more health and fitness tips!


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  • 4 Local Healthy Eateries You Have To Try

    0 comments / Posted by Lala Tan

    Healthy living.

    It’s what we aspire to in our daily lives. We know simply making healthier food choices can make us feel more energetic, happier and full of positivity! 

    It is no secret that food is one of the biggest things Malaysia is known for. With our 24-hour mamak stalls, fast food drive-thrus and hawker stalls, food is available in every corner and around the clock, but the same can’t be said for healthy food. Once ruled by carb and fat-loaded (though delicious when eaten in moderation) Nasi Lemaks and Roti Canais, it’s amazing how Malaysia is slowly venturing out into healthy lifestyle eateries. Here are 4 that you should definitely try:


    Medifoods (Several branches in the Klang Valley, including one at the Sime Darby Medical Centre)


    Starting with our favorite, this is an organic healthy eatery suitable for all health enthusiasts to dine in. Nowadays, many who are experiencing illness are worried about what they consume, leaving them with only a few options of food to choose from. Medifoods believes in healing in a holistic manner by serving tasty and healthy foods inspired by the West and the East. With a qualified in-house nutritionist, you can find soups, salads, noodles, rice, pastas, mains, snacks and more, all cooked with unprocessed, natural organic products that taste just as sinful but without a helping of guilt! Their website also has a calorie counter - key in your details, and it returns your recommended daily calorie intake, as well as suggestions from their menu that match your results! Aside from food, they sell organic products as well as provide catering services.


    Chai Bar (Ara Damansara and Bangsar)

    Chai Bar Bangsar


    This is the salad bar for you gym bunnies who love eating clean but can’t fit in kitchen time. Their ingredients are prepared and cooked with proper care to ensure all your healthy living efforts aren’t going to waste by deceivingly “healthy” food. Take their tuna for example. Most tunas are drenched in a sea of mayo while Chai Bar’s tuna is prepared cleanly with lemon juice and curry powder. As for their chicken breast, you can either have it poached or grilled! (Not fried, please!) Not to forget, their salad dressings are low in calories and definitely high in flavor!


    Goodness Greens Cafe by La Juiceria (TTDI)


    Goodness Greens Cafe

    This welcoming place serves a good range of healthy nutrient-dense foods on their menu, from salads to buddha bowls, pastas, smoothie bowls, vegan soups and their famous juices and smoothies. There’s also an option where you can make your own salad! To get your dose of good carbs in, try their Buddha Bowl, which consists of brown rice, roasted pumpkin, bell peppers, tofu, lotus root chips, french beans and oyster mushrooms topped with bean sprouts and dressed with a Thai coconut curry sauce. Yum!


    Raisin’ The Roof (Damansara Heights)

    Raisin the Roof

    If you are a vegan, this is the perfect place for you! Raisin' The Roof offers a wide variety of plant-based foods on their menu, from wholesome smoothie bowls, juices, smoothies, sandwiches, salads and wraps to desserts! Most people are worried about not getting enough protein in their vegan diet but hey, no worries! Their Miso Maple Tempeh wrap and Pistachio Falafel wrap pack a punch of protein that will leave you satisfied and wanting more! Not to forget their “moo-less” nut milk which are raw, cold-pressed & dairy-free!


    Which ones of these have you been to? Let us know how you found them in the comments below!

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  • You’ll Have No More Excuses After You See This 10-Minute Workout!

    0 comments / Posted by Lala Tan

    Coming home from work after a long day of sitting in a chair to de-stress by lazing in another chair? Signed up for an expensive gym membership but just can’t drag yourself to go? Study and work taking up most of your time?



    We’ve all been there.  For many, it can be challenging to find time to actually work out, especially moms who have to juggle chores and care for the household, and students who are always caught up with studies and tests.

    Hectic schedules may be to blame but perhaps it all comes down to prioritising and making time for what’s important to us. After all, “We have the same number of hours in the day as Beyoncé.”


    This is a photo of Sherlyn’s progress. As our founder and CEO, her schedules are always packed and yet, she is able to squeeze in her daily workouts!

    If she can do it, we can too!


    Now, are you pumped to be HIIT by a bunch of exercises? *pun intended*


    What is HIIT?


    It’s short for High Intensity Interval Training.


    It’s any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.

    Don’t have weights? Grab a bottle of laundry detergent!

    Don’t have weights? Grab a bottle of laundry detergent!


    Did you know that HIIT has proven to be much more beneficial than low intensity cardio if you’re looking to lose weight? A 10-minute HIIT session is more effective than 45 minutes running on the treadmill.



    1. It burns more calories!
    2. It strengthens your muscles and increases your metabolism, which means you continue to burn calories even after your workout!
    3. It doesn’t take up too much of your time.
    4. It is the quickest way to relieve stress, improve your mood and blood pressure!


    We’ve come up with a short 10-minute workout you can do anytime and anywhere.

    Complete each exercise below for 20 seconds and rest for 10 seconds before moving on to the next one. Repeat the whole set 3-4 times and you’re done!

    Jumping Jacks


    Alternating Lunges


    Mountain Climbers

    Now, it can be tempting to stop half-way through the pain, but push yourself as hard as you can, taking care to complete the exercises with the proper form. (Pro-tip: Record yourself and compare your form to the GIFs above, so you’ll know where to improve!)


    How did you go? Let us know in the comments below! And don't forget to share this workout with a friend! 

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  • #WonderWomanWednesday - Nadiah

    1 comment / Posted by Tze Yin Wong

    “If I want to do something, I’ll always put 110% in whatever I do,” Nadiah said.

    Deceived by her petite body size, we wouldn’t have discovered Diah’s big dreams until we’ve spoken to her. Be that as it may, she doesn’t call those as her dreams, but plans instead. She has this belief that if one fails to plan, he or she plans to fail.

    Raised up in a family with multicultural background, Diah learns to value differences from an early age. She also knows the importance to be in harmony as well as in unity with those around her. Her big-heart and passion to help others has led her to pursue a medical career. She has recently graduated as a doctor from a medical school in the United Kingdom (UK). This coming July, she’ll be going back to the UK to serve as a trainee doctor for two years before deciding on which route she’ll take to be a specialist.


    Apart from focusing on her medical career, Diah has another 10-years plan which is to embark on a business idea that no one sees possible, but herself. Unlike any other old folks’ home that can be seen mushrooming everywhere in Malaysia, she plans on starting up a place that the elderly would feel at home. The concept is similar to replicating their home without affecting the 3 important aspects in anyone’s life – quality, privacy, and independence.


    “Each and every one of us is independent with most self-care skills. We don’t become less independent as we grow older. When some might have difficulties in it, we still have to ask them to at least try to feed themselves, bathe themselves, and clothe themselves.” Diah stated. Despite knowing that she’ll need a proper big land for this business idea to materialize, she vows to persevere on it. As for now, she is currently on a path to motivate and inspire others to live healthily.

    Diah is pretty devoted to fitness even though her first intention was just to relieve stress. She started off her fitness journey in 2013 by jogging for about 20 to 30 minutes a day. Back then, her weight was not consistent and would often fluctuate. When she came upon Kayla Itsines’s fitness guide, she became more discipline to stay on track with her health goals. “Nothing comes easy but determination and discipline will get you there.” Diah admits.


    Once she saw the results appearing on her body, it slowly becomes an addiction for her to workout. This is when she pushes herself further to go to gym and try out weightlifting. “I think in this world, anything you want to do is always self-motivation. If you’re not motivated to do it, whoever asks you to do it, you won’t do it,” says Diah.

    Her instagram account, @fmebydr, was started not even a year ago. Albeit that, the attention that the account has gathered up till now is astonishing, nearly 2000 followers from all over the world!

    Through this online community, she does not only feel motivated by everyone else’s progress, advices, tips and tricks, she also gets to incite others with her posts that consists of appetizing dishes, from breakfast, lunch, snacks to dinner, together with its recipes.

    She showed that meal prep and clean eating is not a challenge. Her generosity in sharing her knowledge has given her a chance to be the ambassador of a well-being product.


    LEFT: IRA by Twenty3 Bridesmaids Collection; RIGHT: MOVE by Twenty3 (Launching Soon)

    At this point of her life, she is trying and doing her best in every career path – medical, business, and fitness. As time passes by, she’ll soon discover which will work the best for her.


    “Try to love yourself more now because you’ll love it even more in the future. If you don’t love yourself more now, you wouldn’t even want to make yourself better. If you start loving yourself, then you will do whatever it takes to improve yourself. It’s always the positive vibes that we need to foster.” - Nadiah.

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