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Don’t Let Travel Break Your Exercise Routine

By admin | Published February 3, 2012

Tips to Not Tip the Weighing Scale!

You’re going on a well deserved vacation and the last thing you want to think about, well for most of us, is exercise. So here are a few tips to keep you “in-check” while having fun on your holiday and hopefully on your return, you’re still be friends with the weighing scale.

KEEP MOVING

- One of the easiest ways to keep active is by choosing an “active” holiday. Who needs the gym when you can go rock climbing in Thailand, skiing in Japan, hiking in New Zealand, cycling in Italy or white water rafting in Malaysia.

White Water Rafting, Malaysia

- Explore your new surroundings on foot or on bicycles. Imagine how much more you’ll discover compared to sitting on a bus.

- While researching things to do on holiday, look up exercise classes as well. This will allow you to schedule a few classes in to your itinerary. You’ll be surprised how available classes are these days, with many of the big resorts providing their own.

- Exercise can practically be done anywhere, including your hotel room. Performing exercises such as squats, lunges, push-ups, tricep dips, and crunches can help you maintain all the hard work you’ve been putting in while at home.

- Pack a skipping rope. This is a light piece of equipment and a superb workout. Plus your kids can have fun with it too.

- Swimming is a great cardio and strength workout, whilst working on your tan!

- If you want to keep it simple, stay at a resort with a gym and in the morning before the day’s activities begin make a quick visit to the gym. Even 20 minutes is better than nothing.

EAT MINDFULLY

- While on holiday we tend to eat more. Breakfast buffets are usually a favourite. But remember that this is breakfast, and not lunch and dinner. You’ll be staying at the hotel for a few days, so plan the different dishes you want to try over the few days and not every day in one sitting.

- Limit the buffets. Don’t go for seconds.

- Try and not start your meal with bread, and save the calories for other dishes you would like to savour.

- Don’t make every meal a three course.

- Enjoy the local cuisine but in sensible portions.

- Eat slowly so you can listen to your body when it’s full.

- Limit the cocktails which are usually made with high calorie ingredients.

Make smart food choices, with a FEW treats while on holiday

Above all don’t be too obsessed that you don’t enjoy your holiday but also don’t be too indulgent that you’ll regret going on holiday. One last thing – don’t forget to pack your trainers on your next travels!

Don't forget your sneakers!

Posted in Exercise, Training Tips

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Keeping Fit with the Family

By admin | Published February 3, 2012

MUMMY FITNESS!

Exercise time is usually one of the first things that mothers sacrifice for their children. However keeping fit and healthy should be a priority for mothers, because a healthy mother is a healthy family. With that in mind, we understand the time constraints, or not having a babysitter or simply wanting to spend every moment with your children. So we have selected activities that will certainly get your heart pumping and your muscles working, while spending time with the family.

Mummy and Baby Classes – Exercise classes that are designed for mothers and babies are a perfect way to get fit and spend time with your baby. GetActive conducts two classes for mums: Group Training for Mums is an indoor circuit style fitness program with internationally certified trainers. This is a class especially for mothers so that you can bring your little ones. Classes are limited to 6 participants, allowing us to monitor your progress every step of the way. This will ensure that you achieve your goals in a fun and highly motivating environment. Mums on the Run is an eight week program that has been specially designed to condition and prepare you to complete a 5KM circuit. Babies in strollers are welcome.

Parks – Are a fantastic place to keep the whole family active. The parks mentioned here are stroller friendly, offer various jogging routes, equipped with playgrounds and each has their unique attractions. Taman Tun Datuk Ismail Park (TTDI) is a charming little park, with an easy flat jogging route and a hilly route for a more challenging option (and a better workout!) The park’s highlight is the waterfall and the stream which is clean so that children can splash around and catch little fish. The park even offers a little wild life with small turtles in the lake that occasionally pop their heads up to the surface and monkeys that are not afraid of people, so be careful when having a picnic! KLCC Park is nestled at the heart of the KLCC development and offers an oasis away from the hustle and bustle of the city. The crowd puller for this park is definitely the wading pools – sorry mums and dads, but it’s for kids only! Once you’ve had enough and the heat of the day is too much to bear, you can always head to Suria KLCC for a meal and cool off in the aircon. Lake Gardens is a tranquil green lung and recently underwent a face lift and is looking as gorgeous as ever. If you have an interest in flora and fauna, the Lake Gardens is a must visit. The interesting landscaping makes a walk fun as well as educational. Within the vicinity of the Lake Gardens you will also find the Bird Park, Butterfly Park, Deer Park and the beautiful Orchid and Hibiscus Gardens.

Be warned that the parks can get rather crowded on the weekends. But nonetheless they are still great places to visit. Another park to look up is Desa Park City. The Parks mentioned here are stroller friendly.

Putrajaya – Better known as the administrative hub of the Malaysian government, actually has a lot to offer when it comes to outdoor activities. It is definitely worth a trip, if not several. Here are just some of the things you can do – walk or cycle around the Botanical Garden, bird watching in the wetlands (apparently you can see hippos), take a cruise on Putrajaya Lake and get a great view of the spectacular buildings and end the day with a meal while watching the sunset at Kelab Tasik Putrajaya.

FRIM – Forest Reserve Institute Malaysia covers 486 hectares and is located in Kepong, 16 km northwest of Kuala Lumpur. FRIM is surrounded by the Bukit Lagong Reserve and it is here you can truly appreciate Malaysia’s rainforest only a stone’s throw away from the city. The Botanical Garden which features a collection of thousands of different species of trees and over 900 species of both indigenous and exotic plants is a must visit for flora and fauna enthusiasts. There are many activities you can do at FRIM, allowing you plenty of visits. Activities include nature trails, bike rides, waterfall, picnic, canopy walk, and camping. There is also a wonderful Malay Tea House serving local delicacies. FRIM is not stroller friendly, so bring along a carrier for the young ones, or be prepared for a little extra baggage!

Posted in Exercise, GetActive Programs

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Feed My Local Obsession by Alexandra Prabaharan

By admin | Published September 6, 2011

Let’s face the facts: Malaysian food, while absolutely delicious, is not ideal when you’re thinking of health and weight loss. The coconut cream based curries, delectable fried delights, and sweet milky drinks are just the tip of the iceberg when we look at the fatty culprits. This doesn’t mean you have to rule them out completely and once in a while it’s fine to indulge in the odd treat here and there. Cutting back and making a few small changes can add up to overall weight loss. Here are five simple steps you can take to enjoy our local delights while still keeping health in mind.

Enjoy Malaysian food in moderation

Balance is key

Don’t completely give up your favourite Malaysian delights just because you are on the path to a healthier lifestyle. A drastic diet change can lead anyone to relapse and even the most vigilant will find it hard to maintain. Life is too short to completely do away with the foods that bring us joy, so instead, strike a happy balance. If you’re going to tuck into a hearty roti canai for breakfast, pair it with water instead of ordering a drink filled with sugar and empty calories. See if you can find a way to eat lighter throughout the day so that your caloric intake balances out. Have a salad or soup for lunch and for dinner a lean protein with some veg. When you’re about to indulge in a local dish planning is important. Think about what you’ll be having for the rest of the day to balance it out.

Pair this up with a glass of water instead of a teh tarik

Kurang manis is the way to go

Majority of the calories consumed in Malaysia are purely through the sugary and often milky drinks. Pair a drink like this with an equally fatty meal and this is a recipe for instant weight gain. If you’re not a fan of plain old ice water, ask for your drinks to come with less sugar (kurang manis). Better still if you ask for no sugar at all.

Bring your own rice

Various dishes here are best served with a steaming plate of white rice, which unfortunately is a refined grain. To up the nutritional value of your meal and to give it a fiber boost, consider packing your own brown rice. It is a fact that women who consume more whole grains consistently weigh less than those who have a lower instance of fibre intake. While the texture may take some getting used to, you’ll find that brown rice will keep you full longer and it has a wonderful nutty aroma.

When cooking, substitute!

If you’re cooking local dishes you can always find a way to substitute ingredients to make the dish healthier overall. Whip up a nasi lemak, by cooking the rice with water and some ginger and pandan for fragrance and omit the santan. Once the rice is cooked you can toss it with a small spoonful of virgin coconut oil. Not only does this give the rice the same coconutty aroma, but it has many health benefits such as stress relief, maintaining cholesterol levels, weight loss, and increased immunity due to its antimicrobial, antioxidant, antifungal, antibacterial and soothing properties. It is a healthy fat that contributes to a well-rounded diet rather than taking away from it. In curries you can substitute the santan with low fat milk or yogurt. In just making small changes to your recipes you’ll find that your food can take on a healthy makeover.

Enjoy but don’t finish

Eating less overall will contribute to weight loss. By all means don’t starve yourself, but be mindful of the portions you are taking in. Make sure that your plate is filled with more veggies and grains and less protein and carbs. If you want to enjoy a curry mee, eat half of it and leave the rest behind. Ask the stall to pack half of it to go, or share the meal with a friend. Once you get into the habit of not finishing everything on your plate you’ll see that you don’t need as much to keep your body full and satisfied, and soon enough those inches will melt off.

Alexandra Prabaharan is a Certified Nutrition Consultant with the American Fitness Professionals & Associates and a Food Editor with FriedChillies Media.

Posted in Diet, GetActive Programs, Nutrition

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