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!

Squats 

Tip: You 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.

Push-ups 

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

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

Knees to Chest Crunch

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

Burpees














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!

 

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)

 

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)

 

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)

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!

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!

 

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.

 

Why?

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

Sit-Ups

Alternating Lunges

Burpees

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! 

Ladies, let’s take some time to revisit your New Year’s resolutions.

 

Is getting fit and healthy on that list?

 

Perhaps it’s been on your list for many years now, and with each display of fireworks ringing in the new year, the possibility of actually realising that goal drifts further and further away.

 

We tell ourselves,

“It’s too hard.”

 

“I’ll do it later.”

 

“I’m too busy.”

 

Well, as the saying goes, “Sometimes, ‘later’ becomes ‘never’.”

 

It’s time to make your fitness goals more than just ‘goals’. More than just empty promises we make to ourselves, written on a list and forgotten. If you’re ready to start eating to nourish your body, moving and sweating out toxins, and most importantly, believing in yourself and what you’re capable of, we’re here to say, you can do it!

 

With these five kick-ass Malaysian women on Instagram, you will have the motivation and the information you need to get off the couch and onto the path of everlasting health and fitness.

 

1. Nana Al Haleq @nanaalhaleq (84.9k)

Nana’s one of those girls who’s always been active. She was part of the Selangor State Track and Field Team in secondary school and was crowned Best Sportswoman of The Year when she was only 15. She is now a freelance fitness model and motivator, and you can be sure she’ll be able to motivate you!

 

Follow her for enviable photos of her abs, videos of her working her biceps, and ideas for Malaysian-ised healthy meals such as sambal on grilled salmon and an oil-free stir fry mix of petai and asparagus.

 

 

2. Angeline Ong Li Min @angelineonglimin (21.6k)

A woman who wears many hats, Angeline is a photographer, blogger, yoga teacher and personal trainer with a fitness background of more than 17 years. If you want to learn a thing or two about yoga, Angeline’s here for you!

 

Follow her for insane yoga poses, motivational quotes, and snapshots of her everyday life, including what she eats and what she’s up to at the gym.

 

 

3. Linora Low @linoralow (15k)

You might have heard Linora on MixFM where she hosts The MIXBlitz and the MIX Sweat Club. She’s as celebrated as a radio talent as she is as a fitness personality, having emceed for a number of events including Spartan Race and Color Run Malaysia. With her high energy and sculpted body, it’s not difficult to see just how much passion she has for fitness.

 

Follow her for awe-inspiring heavy lifts, updates on the latest fitness events, and a friendly reminder that what men can do, women can do just as well.

 

 

4. Sherlyn Tan @ sherlyn_fitness (14.2k)

Sherlyn, our founder, first realised her dream of owning a business with Twenty3. Now, she’s working towards her dream of a fit and healthy lifestyle. “The beauty in perseverance” is her motto and you can bet she’ll inspire you to never give up on what you want.

 

Follow her for photos of her progress, short workout videos (even ones at the supermarket!), meal prep ideas and genuine, heart-felt words you can definitely relate to.

 

5. Joanna Soh @joannasohofficial (13.1k)

Always bright and bubbly, Joanna shows you living a fit and healthy lifestyle can be lots of fun! She’s real, positive and always open to learn and grow with you. A certified personal trainer, nutrition coach and women’s fitness specialist, Joanna also runs a popular Youtube channel where she shares workout videos, meal plans and tips on building a positive image.

 

Follow her for positive vibes, self-love, workout routines made easy, and clean eating ideas.

 

Do you have your very own sources of fitness inspiration? Share with us in the comments below!