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Beyond Weight Loss: Why Should Women Exercise?

Many women believe that workout is all about losing weight and staying in shape.But the fact is that exercising is about more than just toning up – it can actually improve your entirewell-being.

Believe it or not, a regular workout can boost your immunity, make your skin glow, improve your mental health, reduce cancer risk, and more.

Let’s take some time to explore some of the other benefits of exercise that go far beyond just losing weight. 

Stabilizing Mood Swings

From a very early age, women deal with the fluctuation of estrogen and progesterone that affects both their reproductive patterns as well as their mood. A low estrogen level can also impact the “feel good” brain chemical called serotonin which causes women to be more prone to depression andanxiety.

Physical activities such as jogging or weight lifting can help to stabilize hormonally driven mood swings by increasing theproduction of the happiness hormone called endorphins that leaves you feeling more relaxed and happy.  

Increasing bone density

Women are more at risk of developing osteoporosis and fracture not only because they have smaller and thinner bones, but also because hormonal changes at menopause directly affectbone density – falling estrogen levels at the onset of menopause can lead to rapidly decreasing bone density.

Resistance training strengthens the bones very much like how it strengthens the muscles – by forcing them to react to the force that is placed upon them. When you exercise, your bone adapts by building more bone thereby becoming denser.

Exercises such as weightlifting, step aerobics, dancing, hiking and jogging help to strengthen your bones by increasing bone mass and subsequently reducing the risk of osteoporosis and fractures.

Keeping Your Skin Healthy

This may surprise some people but it has been proven that exercise also comes with beauty benefits. As we all know, physical activities make your heart pump faster which delivers more blood, nutrient, and oxygen to all body cells, including your skin. 

Exercise also increases the production of sweat which can flush out oil, bacteria, and dirt, further adding to the health of your skin. 

This is why you usually develop both a clear complexion and radiant glow after your exercise!

Improving Sleep

According to one study, 9 out of 10 Malaysians suffer from sleep problems. This is likely to be worse for women due to hormonal fluctuations, high-stress levels, night sweats during perimenopause, and the responsibilities of motherhood. 

The good news, however, is that exercise is a scientifically proven method of improving sleep by reducing stress levels which cause you to be more relaxed and increasethe sleep driveby tiring out your body, both of which make it easier for you to fall into sleep.

Exercises like aerobics, cardio, resistance training, and yoga are highly recommended for improving sleep. 

Preventing the Risk of Breast Cancer

Many studies have shown that an increase in physical activity is linked to a lower risk of breast cancer. How exercising lowers breast cancer risk is not fully understood but it is thought to be related to hormone regulation such as estrogen and insulin,which can be responsible for breast cancer growth.

Moreover, regular exercise also helps maintain a healthy weight which keeps the immune system healthy in order to combat cancer cells.  

So there are many benefits of exercise that go far beyond just losing weight. If you would like to find out more just get in touch and we will be more than happy to help you get started.  

At Life n Fitness, we provide specialized fitness programs and classes for women of all ages in an enjoyable and safe space. So don’t worry if you are new to the world of exercise – our friendly and experienced trainers will be here to guide you and to make you feel right at home. Just get in touch now and let us be a part of your fitness journey! 

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FEATURES Women

Is the pandemic affecting your sleep?

Have you ever heard of something called coronasomnia? This is the phenomenon that’s affecting people all over the world as they experience insomnia linked to the stress of the Covid-19 pandemic.

  • ​In the UK, an August 2020 study from the University of Southampton showed that the number of people experiencing insomnia rose from 16.7% to 25%. 
  •  In China, insomnia rates rose from 14.6% to 20% during the peak of the lockdown.
  • In Greece, nearly 40% of respondents in a May study were shown to have insomnia.
  • The word “insomnia” was Googled more in 2020 than it had ever been before

In other words, more of us are now insomniacs and with the pandemic well into its second year, the extended MCO has rocked our daily routines, erased work-life boundaries and brought ongoing uncertainty into our lives – with disastrous consequences for sleep. 


Here are a few ways you can fight back against coronasomnia

1) Sleep at the same time every night   

Sticking to a routine makes it easier for you to fall asleep because it allows your body’s internal clock to get accustomed to your bedtime. 

Some of us have regular sleep routines during the week because of work and then stay up on weekends to watch your favourite movies or catch up on things you couldn’t do during the week. However, this makes it harder for your body to fall back into a routine on Sunday night. 

So pick a bedtime and stick to it as much as possible. Life will always interfere with our plans but the more consistent you are the easier it will be to fall asleep every night ⏱️


2) Develop a bedtime routine   

A bedtime routine is a set of activities that you do every night before sleeping. When you perform the same routine every night, our brain quickly learns to associate these activities with bedtime.  

The exact routines can vary but they usually include activities that calm both your mind and body.

Here are a few things you can try for your own routine :

Set a gentle alarm ⏰
This works as a reminder to start getting ready for yourbedtime routine at the same time every night.

Turn off your electronic devices 
Blue light from phones, TVs, and smart devices reduces the body’s natural melatonin levels which prevents you from sleeping. 

Listen to a bedtime playlist 
Studies have shown that listening to music can help to encourage sleep and improve sleep quality. 

Practice meditation or yoga  ‍♀️ 
Relaxation techniques help to alleviate the stress that has been accumulating throughout the day and allows your mind to start winding down. 

Have a warm drink before bed 
Most people find this soothing and the simple act of making a drink can also act as a distraction from other more stressful thoughts – just remember to make sure it’s alcohol and caffeine free!

Creating a bedtime routine is easy and enjoyable – so choose what works for you and stick to it every night.


3) Get enough exercise during the day ‍♀️ 

Working out is great for your mind and body – and it also helps you get a
good night’s sleep. Exercise can be beneficial for sleep in many ways including the fact that it just physically tires you out. 

But timing is important as exercising too close to bedtime may actually keep some people up. If this happens, all you need to do is adjust your exercise schedule and find a time that works best for you.

We hope these simple tips will help you and your loved ones sleep better every night 


Remember to stay home, stay safe, and let’s beat coronasomnia together!

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What to do after your vaccination

With the Covid-19 vaccination program in full swing, you might already have gotten your vaccine or will be getting it soon. According to the WHO, you can expect to experience some of these common side effects.

Here are a few tips on how to look after yourself following the vaccination.

  1. Be mindful of side effects
    These are expected and most side effects are usually mild. However, if you experience any unusual symptoms or if they persist for more than 2 days, please seek immediate medical attention.
  2. Drink plenty of fluids
    This will prevent dehydration and will also help you recover if you develop a mild fever.
  3. Take it easy with your exercise
    Listen to your body and give yourself some rest after receiving your vaccine. If you find it hard to keep up with your regular workouts, remember to take a break and don’t push yourself too hard. You can always start again when you feel better in a few days!

We hope you found these tips helpful and thank you for keeping our gyms safe.

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FEATURES Women

How to Manage Your Food Temptations

Food cravings are caused by a variety of factors such as hormonal imbalances, a lack of sleep, or even just consistently consuming a nutrient-poor diet. We all know what it feels like and sometimes we give in to those cravings, whether it is a sumptuous dessert or an addictive cup of bubble tea.

Yes, we all know that it is better to reduce or even completely stop indulging our food temptations altogether because the food we tend to crave are usually not the healthiest. But how do we do that?


Cut Down on Your Favourite Foods – But Not All at Once

If you are trying to lose weight, then one of the most common advice you will hear is to eat less deserts & all your other favourite food. The reason for this is because the science behind weight loss is to consume less calories than your body actually needs. Doing this slowly and progressively will almost always lead to successful weight loss but most people tend to swing to the extreme and stop eating all their favourite food at the same time. This can lead to withdrawal symptoms such as irritability, tiredness and low mood, and you probably will not stick to your new eating habit for long.

Instead of removing all your favourite foods at one go, try to gradually reduce your portions. For example, if you would like to reduce your dessert intake, then we recommend doing it one step at a time – if you’re now drinking 5 bubble teas every week, you can cut it down to 4 next week, followed by 3 the next week. This is a simple way to gradually reduce your calorie consumption while preventing the onset of withdrawal symptoms.


Write a Food Journal

“What gets measured gets managed.”

Peter Drucker

How will you know how much you are eating if you don’t track it?

The easiest way to track your food intake is with a food journal. To keep it simple, all you have to record is what you eat and at what time. For example:

Meal : BreakfastPortions
White bread2 slices
Peanut butter 2 tablespoons.
Yoghurt 1 cup.

Now, if this sounds tedious for you, don’t worry. You don’t have to do this for the rest of your life. Just try it for one week and then go through your food journal to see if you can identify the occasions when you are most likely to give in to your cravings e.g. chocolate muffins during afternoon tea at work, or soft drinks every weekend. Once this has been identified, you can then start putting together a strategy to overcome it – for example, start bringing your own healthy snacks to work or remembering not to stock soft drinks in your fridge at home.

At Life n Fitness, our personal trainers are always available to go through your food journal and discuss about some practical advice to help you get to your fitness goals quicker!


Give Yourself a Cheat Day

Another way to manage your food temptations is is to actually give yourself 1 day a week dedicated to enjoying the foods that you like!

Yes, you’ve probably heard of cheat days before, and usually with a negative connotation because we tend to judge ourselves as being bad when we cheat. But in reality, cheat days can help to reduce cravings and provides you with a mental break from dieting. If the idea of a cheat day scares you, then have a cheat meal instaed. Just remember not to use your cheat days as a time when you go to the extreme and with overeating or binges!



We hope you found these tips useful, and we would love to hear about how you manage your food temptations. Remember to share this article with a friend who might also find this helpful!

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5 Ways You Can Stay Active at Home

Congratulations on making it through the first week of MCO! Hopefully by now you have settled down to a new routine and started exercising at home whether it’s a walk around the neighbourhood, a few simple stretches or a complete HIIT workout!

But if you haven’t managed to, don’t worry… because it’s not too late to start 

As you know, there are many different ways to workout

And at home, sometimes we need to get a little creative in order to get our hearts pumping. So we decided to talk to our team, members and instructors… and found 5 different ways that they use to stay active while the gym is closed 

And if you also have a good tip for staying active at home that we didn’t mention, please get in touch and let us know!!


Go for a jog or a bike ride around your house 

Yes, you are allowed to workout outside your house during MCO 2.0❗ But only with members of the same household and with strict observation of SOPs such as physical distancing       

Remember to keep yourself hydrated if you’re exercising in the late morning or early afternoon, and always check before entering any public spaces such as parks and playground to make sure it’s open!

Don’t forget to keep yourself updated with all the latest guidelines so you know what’s allowed ✔️ and what isn’t ❌


Start a garden  ‍ ‍

Gardening is a great way to exercise whether you have an empty plot of land or a free space just enough for a few pots. Start with planting what you love – it could be ornamental plants such as flowers  and cacti   or even something you can eat!  ️  

Remember, good soil is the secret to a healthy, thriving garden just as good health is the secret to a healthy, thriving life 


Start your spring cleaning early 

With Chinese New Year just around the corner now is the time to start the ancient tradition of clearing out your old belongings to make way for the new ⭐

You’ll be surprised at how much workout you can get from mopping the floor to re-arranging your furniture – just remember to leave some space for your home workouts! 


If those aren’t intense enough, join our live classes  ️ ️

With 10 classes from 10 amazing trainers, we have something for everyone from gentle posture correction classes all the way up to HIIT. You’ll also see some familiar faces teaching your favourite classes so come join us and say hi 

All you have to do is look through our LIVE class schedule attached at the end of this email and start planning your new routine ️

Please not that these live classes are for Life n Fitness members only.
If you would like to know more about our live classes click here and our team will be in touch 


How about something a little more personalised to your goal? 

If you prefer to follow a workout programme that has been specially designed just for you – then we have that covered as well. Our qualified trainers are ready to guide you through a free 60 minute fitness consultation that will get you started on a customized workout programme based on your fitness level, medical history, and fitness goal 

All you have to do is click here and one of our personal trainers will personally get in touch to arrange your free fitness consultation – all in the comfort and safety of your own home 

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Birthday Promotion

If your birthday is around the corner or you know someone who’s about to celebrate theirs — you deserve a gift from us.

Enjoy FREE registration* when you join us on your birthday month!

That’s not all! Celebrations are better with friends. The more friends you bring, the more money you’ll save.

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The 5 Benefits of Indoor Cycling

It’s no mystery that cycling is super super fun!

But these days, it’s become a fairly dangerous activity (because of all the traffic) and there aren’t many places that are bicycle friendly.

Because of that, indoor cycling is quickly becoming very popular! Watch our latest video to find out Life n Fitness’ Top 5 benefits of indoor cycling.

*Psst*
Bonus benefit: Keeps you safe from all the crazy drivers out there!