There’s a viral weight loss trend going around TikTok called ‘OatZempic.’ Is it actually as effective as ozempic, and why are so many people trying it? Let’s find out. 

Ozempic has become quite the craze worldwide. Amongst other medical uses, the drug is used to treat diabetes by helping patients to help lower their blood sugar. However, it has been glamourised by the media as an effective weight loss tool, leading to its widespread use among celebrities, influencers, and common people alike. Some famous personalities such as Oprah Winfrey, Kate Winslet, and Elon Musk have admitted to using the drug, while others are speculated to have used it due to their “ozempic face,” a hollowed appearance caused by the loss of facial fat.

It’s worth noting that ozempic is an expensive drug, costing almost USD 1000 to use on a monthly basis. In countries like Thailand, the 1 mg of the pre-filled pen costs between THB 12,900 to THB 20,000 per week, making it an even more costly option. However, TikTok users have found a budget-friendly alternative to ozempic, which they call OatZempic.

[Hero & Feature Image Credit: Unsplash/@norevisions]

What is the viral TikTok OatZempic drink?

The OatZempic trend is a clever play on words with ‘Ozempic’, but it does not contain any of the actual drug. To make this blended drink, just combine 1/2 cup of oats with 1 cup of water, and add 1/2 lime juice and cinnamon (optional) to taste. Some may even add half an apple. It is considered a budget-friendly alternative to Ozempic, as it helps to “curb one’s appetite.” Some even claim to have lost up to “40 pounds in just two months.”

https://www.tiktok.com/@lustforadventuremom/video/7347804733635104043?q=oat%20lime%20water&t=1712299071767

@improvingwkarla

Sharing what helped me! ✨ #stubbornbellyfat #weightloss #weightlossdrink #foryoupage #blowthisup #viral #weightloss #fittok #fitness #gymtok

♬ original sound – Habits & Lifestyle Coach

https://www.tiktok.com/@nataliasteph/video/7348880067256388910?_r=1&_t=8lGceR4TSF8

Does OatZempic work like? 

It is important to note that we cannot compare the weight loss trend of consuming an oat drink to a drug like Ozempic. This is because Ozempic is a hormone that affects the brain, while the oat drink only helps make one feel full for a few hours, since oats contain beta-glucan. Therefore, the main reason why people are losing weight by following this trend is most likely due to a calorie deficit. 

For example, by substituting this drink (even though it is not a meal replacement) for breakfast, one is already consuming fewer calories than usual. The oat, lemon, and water concoction is around 120 calories. When compared to a typical breakfast of eggs, bacon, and toast with butter, which is almost 700 calories, of course, consuming the drink cuts the amount of calories by over 70%.

Moreover, those who experience drastic weight loss are more likely to replace a higher-caloric meal with this drink. All in all, it is still best to eat nutritious food, exercise, and drink loads of water. Doing fad trends like this isn’t sustainable in the long run when it comes to achieving your health and fitness goals.

The post What is the viral TikTok ‘OatZempic’ drink? appeared first on Lifestyle Asia Bangkok.

You might be missing out on a lot. Here’s how to make good use of the health apps and features Apple offers on their devices. 

Apple has long touted its Watch as a great tool to have to keep track of your well-being, and even those who may not have a Watch still get metrics that are tracked by their iPhone. But aside from keeping watch over their cardiovascular health, most users may simply ignore or are just completely unaware of all the other health features that Apple offers.

If you’ve got an Apple ecosystem, but mainly a Watch and an iPhone, then we delve into the ways you can maximise the health apps on your devices. And no, we’re not just talking about the Health app though the majority of the features will be there. We recommend checking these features out on a Watch that’s at least a Series 4 running watchOS10.4 and an iPhone that can run iOS 8 or later. 

[Hero image: Apple]

Check these features out to make good use of Apple’s health apps 

Make good use of the Sharing feature

The Health app can give you a great overview of your personal health, but you can also use it to keep an eye on the wellbeing of your other family members. This is especially useful if you’ve got elderly parents or kids. Some drastic changes in health like low cardiovascular fitness will trigger push notifications to everyone who gets shared the data so you have the chance to act upon worrisome symptoms early on.

Aside from the notifications, having an overview of a loved one’s health trends could also help in discovering possible symptoms of a more serious underlying problem. For example, a change in trend under mobility could perhaps signal a stroke for an elderly parent. For a parent with a child, a visit to the paediatrician could be easier because you have data to back you up. It could also mean prevention like making sure kids get enough sunlight (which the Watch tracks) to prevent myopia. Third-party devices like the Dexcom G6 can even help track glucose levels for diabetics (unfortunately, the device is not yet available here in Thailand). 

It’s also important to note that you get to decide whatever you want to share. You’re in control of your health data. On top of that, the information is also encrypted. 

Share your health data with your trainer/coach 

If you’re on a fitness kick and you’ve hired yourself a personal trainer, you can share your health data with them. Not only will they be able to track your progress, they can also see what exactly you need and adjust your training regimen accordingly. If you’re recovering from an injury, this can be especially helpful because you and your coach can keep track of your mobility stats. 

Record memories of your kids growing up with the Journal app

The Journal app may be lost in the sea of apps on your phone, and perhaps you don’t really find a good use for it. However, parents with babies could use it to record the growth of their young ones. In every entry, you can add photos, videos, and voice recordings, which is why it’s a great app to keep a record of the progress your baby is making. 

For non-parents, you can, of course, use the app as originally intended and journal about your day. You can even set up notifications so that it reminds you to do it. 

Watch over your mental well-being with the State of Mind check-in

The Mindfulness app on the Watch can guide you through a minute of reflecting or breathing to re-centre yourself in the midst of a busy day, but it can also be used to track how you’re feeling whether it’s at a certain point or at the end of the day. The questions are simple and not extensive but it’s a great way to check in with yourself. Like other metrics, if there’s a worrying trend, the Health app on your phone could prompt you to take a simple mental health questionnaire and will make suggestions as to how to proceed according to your results. 

Check how your health trends affect each other

The Health app allows you to have an overview of everything that could affect your well-being, from how much sleep you have to how you feel. It can even predict menstrual cycles for women somewhat accurately. With this data, you can get an idea of how each aspect of your health could affect another. For example, a bad night’s sleep results in you not feeling the best mentally, which is obvious. But with the data, you might also see that it affects your workout routine or cycle. The information gives you a little more self-awareness to what’s going on with your body. 

Browse through the Health app on your iPad

In case the Watch and iPhone displays are too small for you, you can view your information on an iPad if you have one. Unlike the iPhone, the iPad can give you all the info you need at once glance in landscape mode.

This story originally appeared in Prestige Thailand

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In the vibrant landscape of Bangkok’s beauty and wellness havens, the city welcomes a stunning addition— the W Ploenchit Wellness Center by W9. 

The embrace of holistic healthcare isn’t merely a passing trend; it’s swiftly becoming ingrained in the daily lifestyle of not only Thais but many individuals around the world. From easily accessible self-care products to seeking services at various healthcare clinics, the shift towards holistic wellness is undeniable. Recently, we discovered the latest talk of the town, W Ploenchit Wellness Center.

Located inside Ploenchit Center, this new branch of the esteemed W9 Wellness Center is more than just a clinic. It’s a sanctuary dedicated to preventive healthcare and rehabilitation, paving the way for a healthier and more balanced lifestyle.

[All images courtesy of W Ploenchit Wellness Center]

Discover and embrace better health at W Ploenchit Wellness Center by W9

At W Ploenchit Wellness Center, get ready to step into the realm of eternal vitality, where the concept of the “Fountain of Youth” takes centre stage. With a dedicated team of medical experts, the clinic offers meticulously crafted personalised programs to balance and nurture mind, body, and soul. For instance, if you’re facing office syndrome, the clinic offers a non-invasive treatment using PMS (Peripheral Magnetic Stimulation). There’s also an array of health treatments that await to restore balance inside and out. From personalised weight management solutions and detoxification therapies to hormone optimisation and even specialised care for bladder health, every aspect of your well-being is meticulously addressed here at W Ploenchit Wellness Center. 

However, what truly sets this place is its dedication surpassing beyond surface comforts or trendy programs for the new generation. Beneath the inviting décor lies a commitment to delivering personalised advice alongside treatments, illuminating the essence of holistic healthcare. Embracing the significance of lifestyle modification, the clinic provides timeless wisdom beyond its programs. From harnessing the power of food as medicine, and optimising nutrition to emphasising the importance of rest, and stress management, it is clear that their genuine concern lies in fostering longevity and sustainable well-being.

For further information, please visit W Ploenchit Wellness Center’s website. 

The post Discover and embrace better health at W Ploenchit Wellness Center by W9 appeared first on Lifestyle Asia Bangkok.

There’s a reason why she can do three-hour shows for one whole week back-to-back. Here’s Taylor Swift’s fitness routine for the Eras tour.

Pop culture phenomenon, champion of friendship bracelets, and iconic star of the groundbreaking Eras tour — Taylor Swift is unimpeachable proof that willpower begets success. Ask anyone who has watched her meteoric rise to superstardom, and they will tell you that there is nothing that Taylor Swift cannot do, including her gruelling Eras tour workout routine that marries cardio with karaoke. Curious? Read on to learn more.

When news first broke of Taylor Swift’s record-smashing Eras tour, Swifties the world over reveled in joy — then just as quickly devolved into a state of panic for their idol’s wellbeing. For the uninitiated, each show is scheduled to run for 3 hours and 15 minutes, during which the singer performs a setlist comprising 44 songs. Add onto that the physical exertions of dancing, and you’re looking at an intense workout routine that would turn anyone’s limbs to jelly. Undeterred by this, the one and only Taylor Swift has soldiered on, fighting in The Great War that is her high-stress workout routine to give fans an Eras tour to remember.

And what an Eras tour it has been so far.

How Taylor Swift got started on her Eras tour workout routine

Beyond the sheer magnitude of Swift’s global celebrity, the Eras tour has been nothing short of spectacular, garnering respect from Swifties and casual listeners alike. Even non-listeners and those who scoff at her penchant for writing about her exes must agree — to perform on-stage with the fervour that Swift has displayed night after arduous night is to attain icon status, forever enshrined amongst the musical greats. And while Swift’s physique has always been lithe, to attribute her stamina to mere genetics would be to do her hard work a disservice.

To prepare herself for the impending stress of her high-octane performances, Swift began training six months prior to the first Eras tour show, which was held in Glendale, Arizona. Prior to that performance, Swift and her team hunkered down on-location, spending almost a full month running the show several times a week — enough to get every minute detail down to a precise science.

Speaking to Time magazine on her preparations for the Eras tour, Swift shared candidly that she used to ‘behave like a frat guy’ on tour, paying little heed to her health. This go-around, the singer adopted a fresh mindset, taking into account the physical, mental, and emotional strain that often accompanied life on tour.

“I knew this tour was harder than anything I’d ever done before by a long shot,” she shared, continuing, “I finally, for the very first time, physically prepared correctly.”

Given the extraordinary performances she has put on thus far, it is clear to see that Taylor Swift has mastered the gruelling Eras tour workout routine, channeling both strength and stamina in spades to great success. And if you’re in want of some strength, stamina, and vocal training, this high-impact and slightly unconventional workout routine may be just the one for you.

What Taylor Swift’s Eras tour workout routine entails

 

 

 

 

 

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A post shared by Taylor Swift (@taylorswift)

Singing and cardio

While this may be unconventional as far as cardio workouts go, it’s not nearly as strange as it sounds. To prepare her body (and lungs) for the Eras tour, Taylor Swift spent hours on the treadmill every day, belting out the setlist to the Eras tour.

“Fast for fast songs, and a jog or a fast walk for slow songs,” she shared. While she has certainly inspired thousands of Swifties to try the same, Swift isn’t the first singer who has engaged in this specific workout — singers Lizzo and Miley Cyrus have also belted out songs from the high-speed tracks of their treadmills.

Engaging the muscles

As part of her Eras tour preparations, Taylor Swift followed up her treadmill karaoke with sessions at the celebrity-favoured DogPound gym, where she engaged a specially created workout routine that included elements of strength, conditioning, and weights.

Consistency proved to be key in maintaining her physique and stamina; Swift continued to work out between tour dates, showcasing dedication and determination to perform at the highest level possible.

Sobering up

Further proving her dedication to the success of the Eras tour, Swift gave up drinking alcohol entirely. “I was really disciplined about drinking,” she shared. “I stopped drinking for a couple months before the show except for on Grammy night, which was hilarious. I gave myself a fun night for that one.”

Following that one night of freedom, Swift went straight back to the grind, keeping up with practice to stay in top form. “I know I’m not drinking on tour. I know I’m working out in between shows. I know I’m keeping my strength and stamina up. I know I’m going on that stage whether I’m sick, injured, heartbroken, uncomfortable, or stressed,” she added.

As it goes, Swift’s distaste for disappointing her fans runs deep. “That’s part of my identity as a human being now. If someone buys a ticket to my show, I’m going to play it unless we have some sort of force majeure.”

 

 

 

 

 

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A post shared by Taylor Swift (@taylorswift)

Dancing the night away

To keep up with the choreography of the Eras tour acts, Taylor Swift engaged dance coach Mandy Moore (not the singer) over three months of dancing lessons. Moore was highly recommended, having previously worked with Emma Stone for La La Land.

“I’ve known her since we were 17, and I told her all about the tour — I’m always bouncing ideas off my friends,” Swift shared. “I wanted it to show people so many different types of dance and performance. Em said, ‘Mandy’s your girl.’”

While Swift isn’t shy about admitting that choreography is not her strongest suit, Moore helped her to change her relationship with dancing. And for the Eras tour, which required a great deal of it, the help was godsent. “I wanted to get it in my bones,” Swift added. “I wanted to be so over-rehearsed that I could be silly with the fans and not lose my train of thought.”

Remembering to rest

Spending three hours dancing in high heels is no small feat, and certainly one deserving of rest immediately after. To this end, Swift is careful to assign a ‘dead day’ for recovery in between the legs of her tour, an act of self-care she deems necessary for continued excellence.

“I do not leave my bed except to get food and take it back to my bed and eat it there,” she said, a relatable queen in every way. “It’s a dream scenario. I can barely speak because I’ve been singing for three shows straight. Every time I take a step my feet go crunch, crunch, crunch from dancing in heels. But it’s the most fulfilled I’ve ever felt.”

Karaoke and cardio

Want to try out Taylor Swift’s Eras tour workout routine for yourself? Blast this playlist at full volume the next time you hop onto the treadmill and sing your heart out. But, be warned: many Swifties have tried and failed. As it turns out, Taylor Swift really is The Man.

(Main and featured image: Taylor Swift/Instagram)

Frequently Asked Questions (FAQs)

– What does Taylor Swift do for workouts?

For the Eras tour, Taylor Swift’s workout routine includes running on a treadmill while singing all 44 songs on her setlist, strength, weight, and conditioning, and dance and choreography lessons. She also cut out alcohol and gives herself a ‘dead day’ to rest after her concert legs.

– What is Taylor Swift’s daily routine?

Taylor Swift’s daily workout routine for the Eras tour entails running on a treadmill while singing all the songs on her tour setlist, strength, weight, and conditioning training, and dance and choreography lessons.

– How to get Taylor Swift thighs?

A workout routine for great legs and thighs includes squats, lunges, leg lifts, and more.

– Is Taylor Swift tall or short?

Taylor Swift is 5’11” or 180 cm tall, which makes her taller than the average height of Caucasian women (5’4″ or 162 cm).

The post How does she do it? Here’s Taylor Swift’s Eras Tour fitness routine appeared first on Lifestyle Asia Bangkok.

Let’s take you through ‘Madame Web’ star Dakota Johnson’s workout routine and diet plan, as revealed by her trainer.

From her oh-so-fit visuals as Anastasia in the Fifty Shades trilogy to a sculpted, Spider-Woman avatar in Marvel’s Madame Web – Dakota Johnson has been shelling out fitness goals with every project. Not to miss her endless red carpet appearances wearing body-hugging, sheer dresses that flaunt all those enviable curves we so wish we had! There’s plenty of reason to be inspired by her exercise regime, a sustainable less-is-more mantra that is easy to emulate if you’re starting out your fitness journey. Let’s take you through Dakota Johnson’s workout routine and diet plan, as revealed by her trainer.

Months before the filming of Madame Web started, Dakota started training with its instructor and founder of The Sculpt Society, Megan Roup. For acing the role of Cassandra Webb, Johnson had two main demands: to feel strong and build her endurance for the long, physically demanding hours on set. Megan Roup sat down with Women’s Health to discuss how she prepared Dakota for her Madame Web debut. Keep reading.

Here’s how Dakota Johnson got into shape for Madame Web 

The actress and her trainer met two to three times a week to workout together. They followed a 45-minute ‘full-body, low-impact workout’ which included dance cardio, strength, and toning moves with light weights that fell in tandem with Dakota’s fitness requirements. On days when the duo couldn’t sweat it out IRL due to the actor’s very busy filming schedule, they stuck to online workout videos. These could be 20, 30 or 45-minute classes depending upon how intense her filming schedule was.

The best part about Roup’s sessions is that they’re low maintenance, not requiring fancy equipment or a lot of space to move around. If you want to achieve more results with less efforts, let’s take you through Dakota Johnson’s workout routine in detail.

Dance cardio sessions

Dance segments were Dakota’s favourite bit of the workout sessions. These little dance cardio sessions warm up your body nicely before you dive into intense full-body training. Dakota’s sessions began and ended with a cardio dance. Out of the 45-minute session, the cardio sessions only spanned about two to three songs. Roup revealed that the actor, who has grown up dancing really had fun during these moments. The trainer added, “Just being able to feel that energy between us and be able to have that really fun last song, that was always great”.

Just like any other cardiovascular exercise, dance workouts make you sweat, raise your heartbeat and help burn calories. You can easily burn 300-400 calories during a 30-minute dance workout session and depending on how intense your workout is, you can burn more calories too. It’s time you turn up your workout playlist and get grooving!

Full-body, low-impact workouts

Low-impact workouts don’t mean lesser results or low intensity. These workouts will give you all the endorphin-pumping benefits you expect from your sweat session, but without adding extra burden/ stress on your joints or ligaments. According to Health, you must perform these exercises with the appropriate techniques to reduce the risk of injury.

Some of the low-impact workouts include High-Intensity Interval Training (HIIT) (don’t worry, they’re not necessarily high-impact as the name suggests), brisk walking, swimming, cycling, rowing, Barre, Pilates, Kettlebell and Circuit training. 

When it comes to Roup, she makes sure that her workouts evolve and change to keep things interesting. Mentioning that no class is exactly the same, she added, “Some days, we’re going to do some outer thigh, inner thigh, and then the other days it’s going to be more (glute focused).”

The longer her session with Dakota, the more add-ons she started incorporating: light booty bands, a pilates ball, sliders and more. Giving an example, Roup said that Dakota would start with a simple plank, and eventually add a slider under one foot. To make it advanced, they worked up to two sliders.

It’s all about enjoying the movement, allowing your body to rest and recover

Roup exclaimed that it was such a joy to workout with Dakota because she really enjoyed the process. Even when Roup put the actor through advanced-level, challenging workouts, Dakota made sure that they were fun and enjoyable. The trainer further stressed that the idea is to be happy. “I’m always reminding my community: It’s not that serious. We’re just moving our bodies; let’s have fun with it,” she stated.

Additionally, rest and recovery were ‘a really big aspect’ of Dakota’s training schedule. Roup revealed that the star would opt for gentle yoga on her off days. She also enjoyed some infrared sauna sessions that offer great relaxation in addition to improving heart and mental health. “I’m always an advocate for a minimum of one rest day, ideally one to two a week for my clients but I never really needed to educate her on that,” Roup said.

Dakota Johnson’s trainer believes in ditching restrictive diets

 

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A post shared by Madame Web (@madameweb)

In another conversation with E! News, Roup said that her mantra is to get in touch with your body cues to understand your dietary needs. “I’m sick of following a stupid diet and feeling s–tty,” she later added. While it’s pretty unusual for a celebrity trainer to be so openly critical of diets, Roup isn’t one to follow the herd. She mentioned how overwhelming it was to constantly think about everything you’re eating and how will you burn it down.

Roup spent the last decade really understanding her body cues, like when was she actually hungry, what was she craving, what foods could give her energy and what items would just make her crash and not feel good. “When you start to lean into that, it really simplifies food,” she explained.

Why restrictive diets aren’t that effective?

Multiple studies have shown that restrictive diets don’t actually work and can be harmful instead. So many times, you deprive yourself of nutrients your body needs and you’re essentially fighting against nature by cutting off foods that your body so craves. The key is to limit, and not completely restrict foods that contribute to health problems.

Also, since you’re constantly denying your brain and body the things they want, dieting can be stressful and affect your mental well-being. If you’re someone who connects weight loss to your self-worth and not sticking to a diet as a personal failure: then you’re at an unhealthy place mentally.

Will you try out Dakota Johnson’s easy-to-emulate workout routine?

Hero image: Courtesy madameweb/Instagram; Feature image: Courtesy dakotajohnson/Instagram

Frequently Asked Questions (FAQs)

– Does Dakota Johnson go to the gym?

For her role in Marvel’s Madame Web, Dakota worked out with her trainer in person two to three times a week. On her busy days, she stuck to online workout videos.

– Who trains Dakota Johnson?

Megan Roup is Dakota Johnson’s fitness trainer, who helped her get in shape for Madame Web.

The post Dakota Johnson’s workout routine and diet plan that keep her fit appeared first on Lifestyle Asia Bangkok.

“Just when you almost give up, that’s when the magic happens.” – Valentina Ploy

When it comes to making your dreams come true, not only does one need to work hard, but they also have to believe in themself. And that’s precisely what the Thai-Italian artist Valentina Ploy did. Even at her darkest time, Valentina revealed how she was on the brink of giving up. She had been producing a lot of music, but no one was listening. However, after many hardships, the 30-year-old singer heard some good news that she could be opening for Coldplay. To express her feelings, she wrote the song “When You Almost Give Up.” 

“I felt it was a sign from the universe because I got the message when I was going through a hard time.”

Now, although there was no confirmation yet, Valentina was determined to believe she already had it. As someone who believes in the law of attraction, that was precisely what this young lady did. The law of attraction says whatever you think about, focus on, fantasize, worry about, or talk about, you’ll be able to create more of it in your life. For instance, if one were to talk about how miserable their life is, they would attract more negativity. However, if an individual is more optimistic, they will attract more positive energy. And that’s exactly what Valentina did. Keep reading to discover how she made her dreams come true through manifestation below. 

How to manifest and make your dreams come true with Valentina Ploy

Understand what you want 

When it comes to manifesting, you must first know what you want and find out who you are, according to Valentina. “When I was on The Voice Thailand, I had no idea who I was. I didn’t even feel like an artist yet. I just knew that I was a shy kid who liked to write songs. That was a big challenge for me as I wouldn’t like to be on stage. However, understanding that my dream and goal are to pursue music, I already knew I had to overcome my fear. I had to learn, gain more experience, and get out of my comfort zone. Now, I’ve finally found myself. I know who I am as an artist and what I need to do.” 

Positive thinking 

“It’s important to have a positive outlook on life. I usually have it, but as humans, we all have our ups and downs. The reason why I try to be optimistic is because I solely believe in the law of attraction. Even when things were rough, I chose to trust the universe, and when I did, everything was better.”

Being delusional 

Another tip from Valentina is to be delusional. Even though she hadn’t been confirmed as Coldplay’s opening act yet, the star believed she had already got the gig. “When I heard it could be me, I was scared because what if I didn’t get it? However, I told myself that if I wanted to, I had to believe I had already got the gig. I had to be delusional, so I simply told myself it was already mine. When I did that, it’s like because I already believed in it, I attracted it.”

The post How to manifest and make your dreams come true with Valentina Ploy appeared first on Lifestyle Asia Bangkok.

If one of your 2024 resolutions is to do more self-care, start your year right and check out our list of Bangkok’s best spa and wellness destinations.

This year is all about grabbing opportunities and levelling up to become the best versions of ourselves. And there’s no better way to begin this fresh start than indulging in a complete self-care experience. With Bangkok known to have some of the finest wellness destinations, we’ve curated a list of places to pamper yourself. Whether you’re looking for a traditional Thai massage, aromatherapy, something holistic or would rather take a dip in a Japanese onsen, these are the best places Bangkok has to offer.

[Hero & Feature Image Credit: Pexels/Andrea Piacquadio]

Best spa and wellness destinations in Bangkok to elevate the new you this 2024

Yunomori Onsen & Spa

Get ready to transform your illness into wellness because when it comes to a truly rejuvenating experience, Yunomori is the ideal destination. Although the brand is known for its authentic Japanese onsen, Yunomori offers a range of excellent massages and treatments that will leave you refreshed and revitalised. For example, if you’re experiencing some pain, Yunomori has a service called the deep tissue massage that targets pressure points to reduce chronic muscle pain and break up fascia adhesions. By doing this service, lactic acid is reduced in the body. As the therapist applies firm pressure to the back muscles and confronts the underlying tension and imbalances, one’s balance and alignment is improved.

However, for those who experience daily stressors, Yunomori has an office syndrome treatment that helps stretch and loosens tight muscles. This allows for more joint flexibility and also releases endorphins, resulting in less tension and stress. Another excellent treatment is the deep sleep head massage. This service is designed to improve blood circulation and alleviate tensions and migraines through a combination of head acupressure and Ayurveda massage techniques. After the delightful treatment, guests can even grab delicious Japanese food here too.

Yunomori Onsen & Spa, Sukhumvit 26 and Sathorn 10, Bangkok; Open daily from 10am to midnight. For their Sathorn branch, please call (+66)2 164 2643-47. For their Sukhumvit branch, please call (+66)2 259 5778.

Oasis Spa

After Emsphere’s launch, the Phrom Phong district has never been more chaotic. But just a few steps away from this hustling and bustling area is a stunning hidden secret gem— the Oasis Spa. Its garden pathway instantly takes you into a state of serenity before you even start your “me time.” Soothe your senses in their body wraps or signature treatments like King of Oasis, which is the perfect de-stressor after a long and hectic day. 

Oasis Spa, Sukhumvit 31, Bangkok; Open daily from 10am to midnight.

HARNN Heritage Spa 

Although this spa may be tricky to find, it is well worth it. (Not to mention the views). Imagine overlooking the Bangkok skyline during the golden sunset while enjoying a relaxing massage therapy. Here at HARNN, the spa uses Eastern wisdom, so you can expect services that ooze Thai charms, like traditional Thai massages, aromatherapy, Thai/Chinese acupressure massage, Siam hot oil compresses, and more. 

HARNN Heritage Spa, CentralWorld, Bangkok; Open daily from 11am to 8pm.

AWAY SPA

Discover the serene and futuristic Away Spa on the 6th floor of the W Bangkok Hotel. The spa’s soft and colourful LED lights create a calming atmosphere, making it an ideal place to unwind. Based on your mood, the treatment bed’s glowy colours can be adjusted to four tones, including green, red, purple, and pink. The spa offers an extensive range of full-body treatments and beauty services designed to leave your skin looking radiant. To indulge yourself fully, the AWAY SPA also features a steam room, sauna, Hammam, and Jacuzzi.

Away Spa, W Bangkok; Open daily from 9am to 9pm. 

Infinity Wellbeing

Another immaculate place for self-care is Infinity Wellbeing. Once you step into this wellness destination, there’s this calming aura. Everything had this attention to detail, from the decor, amenities, music, and services, making the experience feel elegant and therapeutic. Besides massages, Infinity Wellbeing offers facial rejuvenation treatments, hydro shower experiences, waxing and nail services. 

Infinity Wellbeing, Sukhumvit 20, Bangkok; Open daily from 9.30am to 9.30pm.  

Health Land Spa

Last but not least, we had to add Health Land to the list. With 8 branches in Bangkok, this popular destination is known for combining the art and science of traditional Thai wellness. For instance, check out their Ayurvedic Treatments, where they have various internal purification options for you to choose from that are quite affordable. The brand is also recognised for using high-quality aromatherapy products and essential oils in its services that help awaken and restore one’s mind, body, and spirit. 

Health Land Spa, Asoke, Sathorn, Ekkamai, Praditmanutham, Srinakarin, Pinklao, Chaeng Wattana, and Rama II, Bangkok; Open daily from 9am to 11pm. 

The post 6 best spa and wellness destinations in Bangkok to elevate the new you this 2024 appeared first on Lifestyle Asia Bangkok.

The 30-30-30 rule for weight loss is trending hard on the internet. Centred around food and lifestyle changes, here’s a closer look at what this diet is really about.

Do you want to lose weight without sacrificing your enjoyment of food? The 30-30-30 method might be a helpful approach. It consists of eating 30 grams of protein in the first 30 minutes after waking up, followed by 30 minutes of exercise.

This morning routine, made popular by Timothy Ferris in his book “The 4-Hour Body,” was recently revived on TikTok by the human biologist, Gary Brecka. It involves incorporating 30 grams of protein into your breakfast, to be consumed 30 minutes after waking up, followed by 30 minutes of low-intensity exercise. As such, it promises weight-loss results without having to follow a restrictive diet or count calories. This method is a variation on the original rule, which was to reduce your calorie intake by 30%, taking 30 minutes to consciously enjoy your meal then take 30 minutes of exercise.

On TikTok, the hashtag #30-30-30 rule weight loss has racked up nearly 80 million views. Some users claim to have lost several pounds in just a few days, such as coachdhealth, who says that she lost two and a half pounds after following the rule for just three days. But does the 30-30-30 method have any scientific grounding, or is it just a fanciful fad?

[Hero and Featured Image Credit: Shayda Torabi/Unsplash]

All about the 30-30-30 rule for weight loss

Protein helps you feel fuller for longer

Can eating a high-protein breakfast within 30 minutes of waking up really be effective for weight loss? “There is ample scientific evidence that consuming more protein, especially at breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” dietician Josten Fish told Health magazine. “Eating an adequate protein rich breakfast can help stabilize blood sugar and combat insulin resistance, a cause for stubborn weight loss,” adds Michelle Routhenstein, a dietitian nutritionist and cardiology dietitian, who also spoke to Health magazine. Sources of protein can include eggs, oats, lean meats, fish, lower-fat dairy products (Greek yogurt, cottage cheese), nuts, etc.

Low-intensity exercise

As for exercise, this method recommends low-intensity cardio exercises, keeping heart rate at around 135 beats per minute or under. These can include brisk walking, cycling, swimming and using an elliptical trainer. However, exercising 30 minutes after a meal may not be the best idea, according to Tara Schimdt, lead dietitian at the Mayo Clinic, interviewed by Today: “Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial. But I don’t think we have a lot of research to support it needs to be that quickly after a meal.”

As for the intensity of the workouts, exercise physiologist and dietician, Jason Machowsky, says that this approach to “burning fat” could be ambiguous. “Lower intensity exercise is going to burn a higher percentage of calories coming from fat,” he says. But, as he told Today, higher-intensity exercise may burn more calories in total. According to the expert, the key to weight loss is the caloric deficit, ie, burning more calories than you consume.

As far as the timing of exercise is concerned, working out in the morning seems optimal for health. Indeed, recent research published in the journal Obesity, reveals that exercising between 7 am and 9 am can be beneficial for weight loss. However, it’s important to bear in mind that the effectiveness of the 30-30-30 method will depend on each individual’s baseline activity level and current lifestyle habits.

This story is published via AFP Relaxnews.

The post What is the trendy 30-30-30 rule for weight loss really about? appeared first on Lifestyle Asia Bangkok.

If you’re curious to know the secret behind Song Joong Ki’s toned body, keep reading to know all about his workout routine and diet plan.

While Song Joong Ki is famous for his stunning baby face visuals, he doesn’t shy away from training his body as a beast when a role demands so. If you’re also curious to know the secret behind Song Joong Ki’s enviable toned body, keep reading to know all about his workout routine and diet plan.

There’s a lot to admire about our favourite Hallyu celebrities. Apart from being the subjects of your nightly Netflix binge sessions, K-drama stars have achieved international stardom by ruling the luxury fashion space, skincare industry and even drawn the fancy of fitness enthusiast with their ‘gram-worthy bodies. One such South Korean heartthrob whose fitness we deeply admire (and are jealous of) is Song Joong Ki. Do you remember the headlines he made for his drool-worthy role as a military officer in Descendants of the Sun? He definitely caught our fancy!

In a career spanning more than 15 years, the Vincenzo star has kept himself fit and made sure that he looked suitable for whatever role he played. Before enlisting in the military service about a decade ago, Song Joong Ki was reportedly more into weight training and workouts. According to Health Yogi, he was also doing a lot of ice skating but it all came to a halt because of a knee injury. This is when he started indulging in exercises like Pilates. Believe it or not, the actor also does his everyday house chores that help him burn a lot of calories. Here are Song Joong Ki’s fitness secrets for the perfect fitspiration.

Follow Song Joong Ki’s workout and diet plan to stay in shape

Pilates

The Arthdal Chronicles star is built to impress, and it’s partly owing to Pilates. According to Koreaboo, the actor mentioned in an interview that he does Pilates every morning. “I actually started it for recovery purposes because I hurt my knee in the past. But now, my heart feels refreshed when I do Pilates every morning,” he added.

We’re sure you must’ve seen many people on social media doing Pilates on those complicated-looking reformer machines. But what is it about this exercise that many celebrities and fitness enthusiasts religiously swear by?

Promoted and popularised for its ‘long, lean, and sculpted’ aesthetic, there’s a huge misconception that Pilates is solely for women. Let’s break your bubble right here. Pilates can be practised by anyone regardless of gender, age, race, size, ability or fitness level. According to Healthline, the Pilates repertoire is made up of 600 exercises and variations. Whether you have a sedentary lifestyle, are pregnant, have anxiety or are a professional athlete – there’s something for everyone when it comes to Pilates.

What is Pilates?

It is a whole-body exercise, in which you perform a series of controlled movements to improve daily activities and livelihood. While it works your entire body, the movements are targeted at your core muscles, including abdominal muscles, hip muscles, gluteal muscles, lower and upper back muscles and inner thigh muscles. Pilates requires immense concentration and focus, because you’ve to carefully move your body through precise ranges of motion. It comprises a variety of exercise sequences, performed in low repetitions,  usually over a period of 45 to 90 minutes.

Benefits of Pilates

Increased core strength: Having strong core muscles promotes better posture, helping you release the muscle tension that builds up in day-to-day activities. Pilates targets your core  — the centre of the body from which all the movements stem.

Boosts the body’s ability to burn fat: By building muscle, Pilates increases your body’s basal metabolic rate — which is the rate at which your body burns calories while at rest.

Prevention of injuries: By enhancing strength and flexibility as well as developing dynamic strength, Pilates helps you better support and stabilise your joints while moving.

Increases energy: By focusing on your breath and controlled movements, Pilates boosts cardiorespiratory capacity. With the release of feel-good hormones and improved blood and oxygen circulation in the body, you feel a blast of energy rather than fatigue.

Decreases stress, reduces menstrual pain: The inward focus and use of breath from Pilates can actually help you regulate your nervous system. Moreover, according to Healthline, this exercise can help you reduce Dysmenorrhea (a condition of excessive menstrual pain).

Improves flexibility and balance, boosts immunity: Pilates is a combination of stretching and strengthening, which improves strength, flexibility, and mobility. Additionally, improved blood circulation because of Pilates helps boost immune system functioning.

Since Pilates has massive benefits for anyone and everyone irrespective of their fitness level, age and size, incorporating it into your regime can support/ enhance any activity you take on. Pilates improves the overall quality of your life.

Song Joong Ki’s diet plan

 

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Did you know that the actor once tried his hand at intermittent fasting, but couldn’t even last a month before giving up? “I didn’t want to age any further, so I tried intermittent fasting by eating one meal a day for about a month. But I gave up within a month,” the actor stated in an earlier interview. According to Health Yogi, he now eats regular meals and keeps his diet in moderation. Just like many of us, he devours outside food every now and then.

Looking at his eating patterns, Health Yogi suggests you follow a diet plan that looks like this:

Breakfast: Eggs, toast, juice

Snacks: Protein smoothie

Lunch: Chicken, small bowl of rice, veggies, soup

Snack: Salad

Dinner: Salmon, veggies

Will you incorporate Song Joong Ki’s fitness tips into your routine? 

Hero image: Courtesy hi_songjoongki/ Instagram; Feature image: Courtesy Still from Arthdal Chronicles)

Frequently Asked Questions (FAQs)

– How old is Song Joong Ki?

As of February 2024, Song Joong Ki is 38 years old.

– What does Song Joong Ki do to stay fit?

The K-drama star religiously does Pilates every morning and eats regular, healthy meals to keep his diet in moderation.

The post The workout routine and diet plan Song Joong Ki follows to stay in shape appeared first on Lifestyle Asia Bangkok.

If the midnight sky is the road you’re taking just like Miley Cyrus, might as well look half as good as she does. Let’s take you through her workout routine and diet plan.

Not only can Miley Cyrus buy herself some flowers, but earn herself a goddamn Grammy award! And the way she totally slayed her performance of Flowers at the Grammy’s – we’re definitely swooning over her. With all eyes on the pop star, as she re-enters the music scene bigger and better, we can’t help but notice and appreciate her jaw-dropping physique and how she nailed that glittering silver dress during her performance. Take it from Miley – one of the sure-shot ways to get over a breakup is to buy yourself flowers, take yourself dancing and most importantly, sweat it out. If you’re wondering what goes into building a taut frame like her, let’s take you through Miley Cyrus’ workout routine and diet plan.

The Hannah Montana star has a zesty and contagious energy to her – evident in her action-packed performances, her Instagram feed as well as interviews. She’s always stepping outside her comfort zone, even when it comes to her workout routine. The high-octane performer toils hard to keep that stamina on stage, indulging in everything from Pilates and advanced yoga to leading an active lifestyle. If you want to blast your way into some intense workout, here are Miley Cyrus’ fitness secrets to get you started.

Miley Cyrus swears by this workout routine to stay fit

Ashtanga yoga

Miley has been practising yoga for years now, and her go-to style of yoga is Ashtanga. For those of you who don’t know, Ashtanga is (a very) advanced and athletic form of yoga that can take years (read a decade) to master. In an earlier conversation with Jimmy Fallon, Miley revealed how dedicatedly she has been practising Ashtanga for several years and how mastering the poses requires a lot of training.

“The thing about Ashtanga yoga is that sometimes it can be uninspiring because the teacher will say,’ Oh, don’t worry, it’s just going to take you 10 years, and you’re like ‘Wait, what?” she mentioned. She has also flaunted her advanced yoga skills on Instagram a lot of times.

Ashtanga yoga is a form in which you focus on the flow of one yoga pose to the next. You have to basically perform the same yoga poses, in the same order, with the same breath counts. It improves your concentration, muscle strength as well as posture. It also promotes mindful eating, helping you stay healthy in the most natural way.

Uttanasana (forward bend), Utthita Trikonasana (extended triangle), Utthita Parshvakonasana (extended side angle), and Prasarita Padottanasana (wide legged forward fold) are some of the basic Ashtanga yoga poses you can incorporate into your daily routine. 

Pilates

Did you know that Miley has been practising Pilates since 2013? The artist has also reportedly added a Pilates studio to her house, with an intent to make the exercise a mainstay in her fitness routine. The Pilates devotee has even posted videos of her doing Pilates on a Cadillac reformer, pulling off some seriously advanced moves.

If you’re looking for a workout that can give you a good balance of flexibility, strength, and muscle tone as well as prevent injuries – Pilates is the answer. While Pilates has been around for nearly 100 years, it has recently gained traction for being a favourite among celebrities. Although Pilates is a form of strength training, it doesn’t appear like the other strength training exercises you might be familiar with. This is because it focuses more on improving muscle tone than building muscles. However, the result is the same – more endurance and stability.

From pain relief, building core strength, and improving flexibility and posture to increasing body awareness and boosting mental health – there are ample benefits for you to take the Pilates plunge now.

Cardio

 

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An ace performer like Miley, who exuded infectious energy like no other artist, surely gets her cardio count in to get her blood pumping. A while back, Miley shared a video of her running on a treadmill while crooning Rebel Girl in full beast mode. Not to miss her perfectly toned abs which were on full display in the clip.

Cardio or aerobic workouts include any exercise with coordinated physical actions that make your heart beat faster for an extended period of time. A good cardio routine will have you constantly breathing faster, which leads to more oxygen in your blood for your heart to pump to the entire body. From cycling, running and rowing to swimming, hiking and skiing: the variety of cardio exercises is exhaustive. Even everyday activities like gardening, cleaning, and washing clothes count as cardio.

Active lifestyle

 

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Regular physical activity is the best thing you can do for your holistic well-being. When Miley’s not sweating it out in the gym, she’s always on the move. Whether it’s doing adventure sports during trips, walking her dogs or stirring up a storm on stage with her dancing: Miley abides by the fact that movement is medicine. People who engage in moderate-to-vigorous physical activity have a better chance of improving brain health, managing weight, reducing risk of chronic diseases and much more. With the release of feel-good hormones like endorphins, physical activity relieves feelings of anxiety and depression.

Here’s what Miley Cyrus’ diet plan looks like

 

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Formerly vegan

There’s an interesting story as to why Miley embraced veganism. The singer has been vegan since 2013 when her beloved dog Floyd was killed by a coyote. In 2017, she even got a tattoo of a sunflower (the symbol for vegan society). Miley maintained a vegan diet from 2013 to 2019, after which she reintroduced fish into her diet. According to Sportskeeda, she still maintains a plant-based diet and avoids meat, eggs, and dairy altogether.

Miley spoke about how introducing fish into her diet helped her combat ‘brain fog’ and ‘intense joint pain’. In an appearance on Joe Rogan Experience in 2020, she stated that she feels ‘much sharper’ since having made the changes.

“I’ve had to introduce fish and omegas into my life because my brain wasn’t functioning properly,” the singer explained. She added that she needs the proteins and fats from fish that “an infinite number of avocados never could (never give).”

Her go-to breakfast is a pumpkin pie smoothie, while a white kale bean salad makes for an ideal lunch. She devours a blueberry smoothie in snacks, and for dinner, a simple tomato vegetable soup is what floats her boat.

Southern cooking

Born in Tennessee, Cyrus loves traditional Southern American meals. Cyrus’ grandmother, Dolly Parton, told Insider in 2022 how she and the singer “both love Southern food, like mashed potatoes, coleslaw, and a big ol’ hunk of cornbread — making cornbread muffins or a big pan of it with the squares.”

Sober lifestyle

An alcohol and drug-free lifestyle also plays a vital role in her overall fitness. Miley has been vocal about her past struggles with marijuana and alcohol, having struggled to become sober on multiple occasions. It was finally in 2020 that she gave up these habits for good. In a 2020 conversation with Variety, she said, “I’ve been sober sober for the past six months.”

(Hero and feature image credit: mileycyrus/ Instagram)

Frequently Asked Questions (FAQs)

• What does Miley Cyrus’ workout include?

Miley Cyrus practices Ashtanga yoga, and Pilates, engages in cardio and maintains an active lifestyle to stay fit.

• What diet does Miley Cyrus eat?

Miley Cyrus was formerly vegan, however, she reintroduced fish in her diet to keep her brain and muscles healthy. She also loves traditional Southern American meals.

• Is Miley a vegetarian?

Miley was vegan earlier. However, she quit this lifestyle after she started facing ‘brain fog’ and ‘intense joint pain’.

The post Miley Cyrus’ workout routine and diet plan for that toned body appeared first on Lifestyle Asia Bangkok.

Meditation retreats offer a chance for people of all ages to dive deep into their minds, experience personal growth, and find a greater sense of connection within themselves and the world around them. From the Phuket island in the south to the northeastern province of Saraburi, Thailand boasts a range of meditation retreats that welcome both local and international participants.

Embarking on a meditation retreat in Thailand can be an incredible journey into mindfulness and self-discovery. These retreats focus on a type of meditation called Vipassana, which has its roots in ancient Buddhist traditions. While Vipassana meditation can be challenging, the rewards are well worth it. By practicing mindfulness and exploring their minds, participants can gain clarity, insight, and inner peace. Here, we explore five meditation retreats in Thailand that specialise in Vipassana meditation.

[Hero and featured image credit: Techo Vipassana Meditation Retreat]

5 meditation retreats that teach Vipassana meditation in Thailand

Techo Vipassana Meditation Retreat

Techo Vipassana Meditation Retreat is surrounded by the peaceful scenery of Saraburi, a province that is renowned as one of the world’s best wellness and mindfulness destinations. There are three different meditation courses with different lengths for students to choose from, open to Thais and non-Thai speakers alike. Techo Vipassana Meditation Retreat is considered a leader in meditation teachings as it has had the chance to welcome multiple global leaders like Dr. Robert Goldman of A4M, Taekwondo champion Silvio Simac, and Ernie Reyes Sr., to name a few.

Techo Vipassana Meditation Retreat is located in Kaeng Khoi, Saraburi.

Suan Mokkh In­ter­na­tion­al Dharma Her­mitage

Suan Mokkh In­ter­na­tion­al Dharma Her­mitage arranges a 10-day silent meditation retreat starting on the 1st and ending on the 11th of every month. The retreat encourages participants to withdraw from the buzz of daily activities and devote their time to meditation and contemplation. This means that all phones, tablets, and laptops have to be deposited before entering the retreat. During the program, participants will get to train their minds, develop concentration, mindfulness, and awareness through Vipassana meditation and mindful breathing (or Anapanasati).

Suan Mokkh In­ter­na­tion­al Dharma Her­mitage is located in Chaiya, Surat Thani.

Dharana Phuket Meditation Center

This five-day meditation retreat in Phuket stands out because of its nicely balanced program. Described as a ‘holiday of the heart,’ the retreat at Dharana offers time to learn about your true, authentic self as well as time to relax and switch off amid the tropical environment. The program has three variations, all of which include morning excursions, guided meditation, teaching, and private instruction sessions. It’s similar to doing a meditation retreat in a temple, but far less intense.

Dharana Phuket Meditation Center is located in Chalong, Phuket.

Dipabhāvan

A retreat at Dipabhāvan delves into meditation and Dhamma, with an aim to build understanding of the three meditation techniques and the basic principles of Buddhism. While the meditation instructions allow participants to practice mindfulness, the Dhamma Talks provide a comprehensive explanation of why we meditate. Dipabhāvan is founded by Venerable Tan Ajahn Poh, the leader of Suan Mokkh, so the teachings will be quite similar.

Dipabhāvan is located in Koh Samui.

Dhamma Kañcana

Dhamma Kañcana is one of the Vipassana meditation centres to offer courses taught by S.N. Goenka, the Indian teacher who passed on the knowledge and techniques to the founder of the International Meditation Centre in Myanmar, Sayagyi U Ba Khin. Established since 2006, Dhamma Kañcana continues to lead a 10-day course based on the practice of Vipassana Meditation and “to see things as they really are.”

Dhamma Kañcana is located in Sangklaburi, Kanchanaburi.

The post 5 meditation retreats that teach Vipassana meditation in Thailand appeared first on Lifestyle Asia Bangkok.

Get to know A Shop for Killers star Lee Dong-wook’s fitness routine.

The swoon-worthy obsession with K-pop stars isn’t going away anytime soon. If you’ve been immersed in Korean dramas for a while now, Lee Dong-wook is a name you must’ve stumbled upon many a time. The actor has been making all the buzz recently with his shirtless avatar and well-sculpted physique in A Shop for Killers – and the internet couldn’t keep calm. Tall and athletic with great physical features – he looks more youthful than ever at almost 40. Keen to know more about his fitness regime? Let’s dive into Lee Dong-wook’s workout routine and diet plan.

While a lot goes into building a pleasing screen presence – makeup, hair, clothes, and lighting, our Hallyu stars put a lot of effort into building charismatic looks. Talk about defying age, and K-pop stars will pop up in your head.

Lee Dong-wook’s drastic weight transformation journey

Lee Dong-wook strived hard to transform his body after gaining around 16 kg during his military days. In a chat session with Monsta X’s Hyungwon, the actor was asked the reason behind his stunning physique and alluring appearance.

Wook mentioned, “I also gained 16kg in the military. I didn’t gain weight healthily. I only gained fat because I went to the cafeteria to buy things to eat and didn’t exercise. They gave me military uniforms once, but I gained 16kg, so I didn’t fit. So I had to wear loose pants.”

After his discharge from the military in 2011, the actor was scheduled to make his drama return with SBS’ Scent of a Woman. This is when he started going through a strict diet and engaging in rigorous eight-week training to get the perfect look. The actor mentioned that he put in the hard work to pay off the support of his fans.

Lee Dong-wook’s workout routine and diet plan

Since Lee Dong-wook is very private in nature, therefore the exact details of his workout are not known. However, Health Yogi has listed a handful of exercises and diet tips the actor could’ve added to his routine to build a physique like that. Keep reading.

Weight training

Weight training is one of the most effective ways to make your whole body active in the long run. Regular strength training not only boosts your flexibility but lowers the risk of injury, cardiovascular disease, cancer, and diabetes. According to a study published by the Harvard School of Public Health,  just 30 to 60 minutes a week of strength training can lead to a 10% to 20% lower risk of dying from all causes.

Strength training is basically any movement in which you use your body weight/ equipment to build muscle mass, endurance and strength. It also helps you develop strong bones, manage or lose weight, enhance your quality of life, manage chronic conditions like arthritis, back pain, obesity and depression as well as sharpen cognitive skills. From pushups, pullups, planks, and lunges, to kickbacks, bench presses and kettlebell swings – there are so many strength training exercises to choose from.

Hardstyle plank

We all know how attractively toned Lee Dong-wook’s abs are. While there are many exercises to help you build that frame, hardstyle planks are one of the most efficient movements, which when done consistently, give you toned abs. Hardstyle plank also known as RKC plank (Russian Kettlebell Challenge), is one of the most challenging plank variations that target your upper body and deep core muscles.

As opposed to a traditional plank that can be stretched for a couple of minutes, hardstyle plank only lasts for 10 to 30 seconds. The purpose of this exercise is to effectively and intensely activate your core (especially before a workout) to maintain proper form and avoid injury. By charging the crucial core muscles, hardstyle plank keeps your abs strong and engaged throughout the workout.

How to properly do a hardstyle plank?

• Get into an elbow plank position, ensuring that your elbows are directly under your shoulders.
• Face the palm of your hand inwards, fists clenched and keep your feet together.
• Squeeze your glutes, tighten your quads, tuck your chin and look straight down on the ground.
• Hold this position for as long as you can, while trying to breathe naturally and keeping your muscles engaged at all times.
• Stay in the position for 10 to 30 seconds, slowly release your body and repeat this exercise for a few more reps,

Leg press

A minute to two-minute exercise that can drastically reshape your body, the leg press is a strength training exercise that works major muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. It is an excellent way to build lower body strength, is beneficial for individuals with joint issues, prevents injury, improves balance and stability, boosts athletic performance and improves bone density.

Lastly, patience is key! The star stresses that one must be extremely patient in achieving their dream body. In an old interview, he mentioned that it was only through being patient and working hard that he could build the body he has today.

Lee Dong-wook’s diet

 

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Just like many of you gluttonous souls, Lee Dong-wook loves to eat. Multiple outlets reported that he’s a disciplined dieter who opts to consume fewer calories, complimenting his diet with a diligent workout to maintain his figure. While his exact diet plan isn’t known, Health Yogi has listed some dietary tips to stay healthy like Lee Dong-wook.

• Flush yourself with liquids at the start of the day: Hydrating yourself first thing in the morning boosts your metabolism and cleans your system. Drinking lots of water in the morning gives you radiant skin, relieves heartburn and ingestion, prevents kidney stones and bladder infections as well as strengthens the immune system.
• Low-carb breakfast: If you want to grow your muscles, keep your breakfast low in carbs and high in protein. This ensures that you don’t lose muscle but fat.

To incorporate a diet like the actor, follow this meal plan:

Breakfast: Oatmeal, eggs, whey protein

Snacks (choose any one): Chickpeas, rice cakes, peanuts roasted

Lunch: Fish, chicken breast, salad, yoghurt

Dinner: Cottage cheese, lentils, salmon

Will you follow Lee Dong-wook’s workout plan?

Hero and feature image: Courtesy leedongwook_official/Instagram

Frequently Asked Questions (FAQs)

– Did Lee Dong-wook gain weight?

Yes, Lee Dong-wook gained 16 kg during his military training back in 2009.

– How to lose weight like Lee Dong-wook?

Be consistent with your workout and stick to a healthy diet plan with fewer calories. The actor’s workout routine includes strength training exercises, hardstyle plank and leg press.

The post Here’s what you need to know about Lee Dong-wook’s fitness routine appeared first on Lifestyle Asia Bangkok.

What is oat milk?

Oat milk is a dairy-free, plant-based milk alternative made from whole oat grains or oat flour blended with water. The process involves soaking and blending the oats, then straining the mixture to extract a smooth, creamy liquid. This results in a beverage with a naturally sweet flavour and a consistency similar to cow’s milk.

Benefits of oat milk

Nutrient-rich profile

Low in saturated fat

Lactose-free

Eco-friendly

What is soy milk?

Soy milk is a plant-based milk alternative made from whole soybeans or soy protein isolate mixed with water. The process involves soaking, grinding, and boiling the soybeans, then separating the solids to create a liquid with a texture and appearance similar to cow’s milk.

Benefits of soy milk

Complete protein source

Rich in isoflavones

Bone health

Dairy-free and lactose-free

Oat milk vs. soy milk: The showdown

Nutritional comparison

Calories: Oat milk tends to be slightly higher in calories due to its higher carbohydrate content, whereas soy milk is a bit higher in protein.

Protein: Soy milk generally contains more protein than oat milk.

Fat: Oat milk may have more fat, but it is often unsaturated fat, which can be heart-healthy.

Carbohydrates: Oat milk has more carbohydrates, providing a natural sweetness to the taste.

Taste and texture

Oat Milk: Creamy, naturally sweet, and versatile; great in coffee, cereal, or as a standalone drink.

Soy Milk: Slightly nutty, with a thicker consistency; suitable for various culinary uses.

Environmental impact

Both oat and soy are considered environmentally friendly options compared to traditional dairy, but oat milk’s cultivation generally has a smaller ecological footprint.

Which is better: Oat milk or soy milk?

The choice between oat milk and soy milk ultimately depends on personal preference, dietary requirements, and health goals. If you prioritise protein intake, soy milk may be the better option. If you seek a creamy, versatile alternative with a lower ecological impact, oat milk could be your go-to.

How to use them?

Coffee and tea: Both oat and soy milk are excellent choices for coffee and tea, adding creaminess and flavour without dairy.

Cereal and oatmeal: Pour over your favourite cereals or use in oatmeal for a nutritious and tasty breakfast.

Smoothies: Blend with fruits and vegetables for a creamy and satisfying smoothie.

Baking: Oat and soy milk can be used interchangeably in most baking recipes that call for dairy milk.

Cooking and sauces: Substitute oat or soy milk in savoury dishes, soups, and sauces for a dairy-free option.

In conclusion, whether you opt for the creamy sweetness of oat milk or the protein powerhouse of soy milk, both plant-based alternatives offer a delectable and sustainable choice for those seeking a dairy-free lifestyle. Embrace the diversity of plant-based options and explore the delicious world beyond traditional dairy.

All Images: Courtesy Pexels

Frequently Asked Questions (FAQs)

• Is soya milk better for you than oat milk?

The choice between soy milk and oat milk depends on individual health goals and preferences. Soy milk is considered a complete protein source and is rich in isoflavones, linked to various health benefits. On the other hand, oat milk is naturally rich in nutrients, low in saturated fat, and eco-friendly. Both have their merits, so it’s a matter of personal preference and nutritional needs.

• Which plant-based milk is healthiest?

Determining the healthiest plant-based milk depends on individual nutritional requirements. Soy milk is often praised for being a complete protein source and containing isoflavones. Oat milk, on the other hand, is nutrient-rich, low in saturated fat, and considered environmentally friendly. Almond, coconut, and hemp milk are also popular options, each offering unique nutritional profiles. It’s essential to choose based on personal health goals and dietary preferences.

• What milk is better than soy milk?

The “better” plant-based milk depends on individual preferences and nutritional needs. If seeking an alternative with a different taste or nutrient profile, options like almond, oat, or hemp milk might be considered. It’s crucial to evaluate factors such as protein content, vitamins, and environmental impact to determine which milk aligns best with personal health and ethical considerations.

• How healthy is oat milk?

Oat milk is generally considered a healthy plant-based alternative to traditional dairy. It is nutrient-rich, containing fiber, B vitamins, and minerals like calcium and iron. Oat milk is low in saturated fat, making it heart-healthy, and is an excellent choice for those with lactose intolerance or dairy allergies. Its environmental impact is often lower than some other plant-based alternatives. However, the overall healthiness depends on individual dietary needs and preferences.

The post Oat milk vs Soy milk: Which plant-based milk is better? appeared first on Lifestyle Asia Bangkok.

With these seven drinks for glowing skin, every sip is a step towards unveiling your skin’s inner radiance and skincare from within.

The quest and desire for radiant and glowing skin have been an age-old endeavour that transcends generations. Beyond skincare routines and beauty products, the role of nutrition in enhancing one’s skin health cannot be overstated. These drinks for glowing skin are elixirs and your secret to luminosity.

With these drinks, every sip is a step towards unveiling your skin’s inner radiance. In a world where hectic lifestyles often take a toll on our skin, these drinks serve as a beacon of rejuvenation, promising not just superficial beauty but a holistic approach to skincare from within. From revitalising teas infused with antioxidants to hydrating drinks bursting with vitamins, this article is a testament to the idea that beauty is not just skin deep, it emanates from a well-nourished, healthy body.

Drinks for glowing skin

Chia seeds water

Chia seeds are rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. When soaked in water, chia seeds absorb the liquid and form a gel-like consistency, creating a hydrating drink. This beverage helps to improve skin hydration, reduce inflammation, and promote a healthy complexion. The omega-3 fatty acids in chia seeds contribute to skin elasticity, while antioxidants combat free radicals, supporting overall skin health and making it a great drink for glowing skin.

Turmeric and ginger water

Turmeric is renowned for its anti-inflammatory and antioxidant properties, while ginger adds its own anti-inflammatory and detoxifying benefits. The combination of these two ingredients is believed to promote skin health by reducing inflammation, combating free radicals, and supporting the body’s natural detoxification processes. Regular consumption of turmeric and ginger water may contribute to a brighter complexion, improved skin tone, and a radiant glow, thanks to their potential to address various skin concerns and boost overall skin vitality.

Coconut water

This drink for glowing skin is a refreshing and hydrating beverage derived from the clear liquid found inside young coconuts. Packed with electrolytes, vitamins, and minerals, coconut water is known for its ability to replenish and nourish the skin from within. It helps maintain proper hydration levels, promoting a healthy and radiant complexion. The presence of antioxidants in coconut water may also contribute to protecting the skin from oxidative stress and premature ageing. Additionally, coconut water contains cytokinins, which have anti-aging properties, potentially assisting in maintaining skin elasticity and smoothness. Including coconut water in your diet can be a delicious and natural way to support overall skin health and achieve a glowing complexion.

Carrot and beetroot juice

This vibrant and nutrient-rich concoction is made by blending or juicing fresh carrots and beetroots. Carrots are loaded with beta-carotene, a precursor to vitamin A, known for promoting skin health and a radiant complexion. Beetroots are rich in vitamins, minerals, and antioxidants, which may help improve blood circulation and detoxify the body. The combination of these two vegetables in juice form is believed to provide a powerful boost to skin vitality. The antioxidants in the juice combat free radicals, supporting a youthful appearance, while the vitamins and minerals contribute to overall skin nourishment. That’s what makes this a great drink for glowing skin.

Cucumber and mint water

This drink for glowig skin is created by combining sliced cucumbers and fresh mint leaves with water. Cucumbers are known for their high water content, which helps keep the body and skin hydrated. They also contain vitamins and minerals that contribute to skin health, promoting a clear and radiant complexion. Mint adds a burst of flavour while providing antioxidants that help soothe and calm the skin. The combination of cucumber and mint in water not only enhances the taste but also offers a refreshing beverage that can potentially aid in reducing inflammation and promoting a healthy glow. Regular consumption of cucumber and mint water is a simple and enjoyable way to stay hydrated while supporting your skin’s natural radiance.

Aloe vera juice

This drink is a natural elixir extracted from the inner gel of the aloe vera plant. Renowned for its skin-soothing properties, aloe vera contains vitamins, minerals, and antioxidants that are believed to contribute to skin health. Aloe vera is known for its ability to hydrate and nourish the skin, promoting a radiant complexion. The juice is often lauded for its anti-inflammatory properties, which may help soothe irritated skin and reduce redness. Additionally, aloe vera is thought to support collagen production, aiding in skin elasticity and suppleness. Regular consumption of aloe vera juice is considered to be a holistic approach to achieving glowing skin from inside out, offering a natural boost to skin vitality.

Amla juice

This drink for glowing skin is derived from the Indian gooseberry, known as amla. Packed with vitamin C, antioxidants, and essential nutrients, amla juice is believed to offer numerous benefits for the skin. The high vitamin C content supports collagen production, contributing to skin elasticity and a youthful appearance. Antioxidants in amla help combat free radicals, potentially reducing signs of premature aging. Amla juice is also thought to promote an even skin tone and boost natural radiance. Regular consumption of amla juice is considered a holistic approach to nourishing the skin from within, supporting a healthy glow, and enhancing overall skin vitality.

Hero Image: Courtesy Holly Pezant/Unsplash; Featured Image: Courtesy Neora Aylon/Unsplash

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Entering the adult world can be stressful, especially when most of your peers are clueless about what life is truly like after graduation. Therefore, we’ve curated a list of things to know before you reach your 20s so you don’t waste your precious time and energy. 

Your 20s are a defining time, and it’s easy to feel lost as you navigate that decade. As a 24-year-old, I’m still trying to figure it out myself. However, throughout the years, I’ve learned many things that I wish I had known sooner because it would have made my life a whole lot easier. Whether it is relationships, friends, financial literacy, or finding your first career, here’s some advice to keep you on track and at peace. 

[Hero Image Credit: Unsplash / MD Duran; Feature Image Credit: Pexels / Guilherme Almeida]

20 things to know before you reach your 20s 

“Too busy” is a myth 

There is no such thing as being too busy. If you are important to them, people will make time for you.

Learn how to establish boundaries

It may be challenging to establish boundaries, especially if you are susceptible to gaslighting. However, what is even more difficult is being exploited and experiencing the resulting suffering. Whether with friends, family, or coworkers, knowing and communicating what you will and will not tolerate is crucial.

If you want something, take action 

There’s always someone less qualified than you, but they live your dream because they simply took action. The scariest move is always the one that changes everything. You need to start now. 

Even if it’s your first full-time job, always negotiate your salary 

Just because you’re a fresh grad doesn’t mean you’re less qualified. Do some salary research and seize this opportunity by highlighting your strengths, knowledge, and achievements. It doesn’t matter if the price seems too high. You’re not losing anything besides not getting the salary you ask for. 

Always listen and ask lots of questions 

If you’re confused, there’s no harm in asking questions. Even if you think they’re stupid. People are friendlier than you think. 

Walk away from friendships that no longer serve you

People come and go, and sometimes, it can be difficult to leave behind what you’ve known for so long, especially if the connection is strong. However, there may be certain friends that you outgrow, and that’s perfectly fine. Perhaps they’re still caught up in their high school days while you move forward with your future. Or maybe the vibe just isn’t there anymore. Don’t be afraid to walk away from something simply because it’s familiar.

Work isn’t everything 

Although you’re working in an entry-level job and want to impress your boss, don’t be that person who hasn’t taken a holiday for three years because they have work. Living to work isn’t life. Even if the company says, “We’re all a family,” if anything happens — like a layoff — you’ll be pushed out. Life is short, so look after your health, surround yourself with good people, and book that trip. 

Embarrassment is a mindset

It’s only embarrassing if you think it is. If you own it and work it, you never know who you’ll influence.

If someone tells you they’re emotionally unavailable or they’ll hurt you, believe them and move on 

People tell you what they’ll do to you in advance, but most of us choose to simply ignore it. Please listen to them and move on. 

Start saving as soon as possible 

You never know what will happen in the future, so start saving as soon as you can. It could be a tiny amount, but that’s better than nothing. 

Get out of your comfort zone

It might be daunting, but now is the perfect time to explore new things, even if you make mistakes. Failure is your best friend. It’ll help you learn important lessons. So, don’t hesitate to try out multiple things. This will help you understand your preferences, strengths, and weaknesses, preparing you for your future.

Stop buying things to impress people

Don’t put yourself in debt just because you’re trying to impress someone. They most likely they don’t care, but if they do, it’s very short lived.

Focus on yourself

Worrying about what other people are doing only adds stress. Even if someone seems like they’ve got it all, they’re also facing their own struggles. So focus on yourself, your goals, and your dreams; things will align. 

Practice gratitude

In a materialistic and digitally saturated society, it’s normal to get lost and forget about the things we have. So, try to practice gratitude. Remind yourself what you’re thankful for, and life will be better. 

Cry

It’s fine to have a mental breakdown. We all have loads of pent-up emotions; sometimes, shedding some tears is the best way to release them. 

Never settle for less 

Know your worth because if you don’t, how do you expect people to treat you well? We all deserve the best, so surround yourself with people who’ll help you grow and bring the best out of you. 

Your environment is crucial

Regardless of how disciplined or motivated you are, you’ll never reach your fullest potential if you’re with the wrong crowd. Think about it. If your three closest friends aren’t doing anything with their lives, you’ll most likely be the same. But if you’re with people who constantly strive to improve, you’ll also be influenced to do so. 

Be selfish 

You can’t pour from an empty cup. Always do what you want and prioritise your mental and physical health first. You can’t expect to help someone when you’re running low. If people really care about you, they’ll understand. 

It’s normal to feel lost

After graduation, it’s understandable to feel like you don’t have everything figured out. Transitioning to adulthood can be tough, and achieving your dreams and reaching your desired destination may take years of hard work and perseverance. It’s also perfectly normal to be unsure about your future and not know what steps to take next. Just remember that you’re not alone, and eventually, things will work out. 

The relationship you have with yourself will determine the quality of all your relationships

How you interact with others reflects how you see yourself. If you’re confident and optimistic, you’ll reflect those traits to others. But if you’re negative and have low self-esteem, that will be the vibes given. Learning to love and accept yourself is key. If you learn it soon, you’ll foster better relationships, casting away those not meant for you. 

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If you’re ready to take your fitness game a notch higher, here’s Jeremy Allen White’s workout routine and diet plan to get you started.

Jeremy Allen White isn’t just your next-door Hollywood heartthrob whose acting finesse is sweeping the award season and how – he’s also a big fitness enthusiast. The Bear star puts up a fair share of internet thirst, flaunting his toned and bulked-up physique that has us swooning! The actor recently underwent a massive physical transformation for his role in the long-anticipated wrestling flick The Iron Claw. Jeremy, who plays a real-life wrestling icon, Kerry Von Erich alongside Zac Efron and Harris Dickinson, underwent a physical metamorphosis that got him completely shredded. From snippets of him jogging out in LA, a series of sweaty Instagram selfies to a bare-it-all Calvin Klein campaign – Jeremy has captured the envy and adoration of all fitness enthusiasts. If you’re ready to take your fitness game a notch higher, here’s Jeremy Allen White’s workout routine to get you started.

To embody the wrestler’s character convincingly, the star gained over 40 pounds of muscle. His workout was a perfect blend of outdoor circuits and heavy weightlifting. This was complemented by a high-calorie diet, integral in helping him gain the muscle. Without further ado, let’s decode Jeremy Allen White’s fitness secrets and diet plan for you.

Here’s what Jeremy Allen White’s rigorous workout looks like

 

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A post shared by Calvin Klein (@calvinklein)

In a conversation with Esquire (via Sportskeeda), Jeremy stated how his fitness regime comprised of jump rope, followed by bodyweight exercises like push-ups, pull-ups, and dips. It not only helped him bulk up his muscles but boosted his overall functional fitness essential for his role as a wrestler.

Heavy lifting was at the core of Jeremy’s workouts. The workouts focused on squats, deadlifts, and bench presses, focusing on muscle growth over traditional cardio workouts. This intense routine was tailored for The Iron Claw, in which his character demanded massive strength and muscle mass. According to The Daily Mail, his training included a combination of running, skipping/jumping rope as well as the good old art of callisthenics. Here’s a breakdown of his workout routine:

Outdoor circuits

All of us can use some fresh air and sunshine while sweating it out and outdoor workouts are the best way to spruce up your mundane gym routine. You can replicate most of the gym exercises outdoors, without needing much creativity or imagination. Multiple reports state that Jeremy opts for a fast-paced run or cycling session. Outdoor exercises are a natural antidepressant as sunshine naturally increases serotonin, a hormone that fluctuates your mood. The act of exercising itself releases the feel-good hormone, endorphin.

It can also become a great social outing provided you involve your family and friends. Moreover, this team-building experience is absolutely free. Just make sure to lock in sun protection, a pair of good trainers and a water bottle.

For starters, you can begin your outdoor circuit with a three to five-minute warm-up, followed by stretching, squats, push-ups, leg raises, jumping jacks, burpees, dips or any other exercise of your choice.

Heavy weightlifting

Jeremy indulged in weightlifting exercises like bench presses, squats, deadlifts and more. Contrary to popular belief, lifting heavy weights doesn’t automatically translate into big, bulky muscles. It takes a concerted effort over a good period of time for that to happen. Heavy weightlifting increases the power and strength of your muscles, which means that your everyday physical tasks get easier.

According to Mayo Clinic, strength training also helps you burn more calories even when you’re not in the gym. But how? If you regularly lift weights, you get an ‘afterburn’ – a phenomenon where your body continues to use more calories in the hours following a workout. And by building more muscle mass, the number of calories you burn daily without exercise also increases. Additionally, strength training improves your ability to learn and think as you age. It prevents the risk of injury, improves endurance and fights ageing.

Before starting a heavy lifting program, check with your doctor if you’re physically sound. Use proper form and pay close attention to your body to avoid injury. It’s best to get in touch with a trainer as lifting weights isn’t something to be taken lightly.

Callisthenics

Were callisthenics your great-grandmother or grandfather’s idea of working out in their younger days? While the concept of callisthenics cropped up in the late 19th century, the exercise has made a big comeback in the 21st century. For the unversed, callisthenics are low-resistance exercises which use your body weight rather than other equipment. It’s basically resistance training with your own body weight. This kind of training exploits body weight via compound exercises like pull-ups, burpees, push-ups, lunges, squats, and crunches.

According to a 2022 study published in Frontiers in Psychology, high-intensity callisthenic exercises like burpees or mountain climbers boost cardiovascular health and endurance. It’s a great way to build muscle, lose fat, and improve relative strength. Also considering it’s a very simple exercise with no fancy equipment necessary, involving quick moves – you can do it at the beginner level and in the comfort of your home. From simple movements like a squat to advanced moves like pull-ups and muscle-ups – everyone can do callisthenics based on their fitness levels.

Let’s dive into Jeremy Allen White’s diet plan

 

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A post shared by Calvin Klein (@calvinklein)

To reap the maximum benefits of your workout, a healthy diet is important. The process of beefing up for The Iron Claw required Jeremy on a high-calorie diet. He told Esquire that he was eating all the time. Starting his day with waffles with almond butter for breakfast, the actor was eating turkey patties and avocado throughout the day. This diet was structured around maintaining a calorie surplus, so he could easily build muscle. It included cheat meals and more unrestricted eating on the weekend to steer clear of burnout.

This combination of strength training and a healthy balanced diet is how Jeremy achieved that drool-worthy body.

Will you try Jeremy Allen White’s workout and diet plan?

Hero image: Courtesy calvinklein/Instagram; Feature image: Courtesy ironclawmovie/Instagram

Frequently Asked Questions (FAQs)

• What is Jeremy Allen White’s workout plan?

Jeremy’s workout plan is a combination of outdoor circuits and heavy weightlifting.

• How many Emmys has Jeremy Allen White won?

The actor has 1 Primetime Emmy Award for Outstanding Lead Actor in a Comedy Series, owing to his role in The Bear. 

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Where someone works out can tell you a lot about a person. If you want to find out what your Bangkok gym memberships says about you, here’s a closer scoop beyond regular rates and offerings. 

Just like bars and restaurants, Bangkok has no gym shortage. The capital’s fitness scene is just as lively as its nightlife, and caters to different types of people. So, if you’re curious about what these Bangkok gyms offer beyond the services and facilities, scroll down to discover the environment — and the vibes — behind these popular workout venues.  

[Hero & Feature Image Credit: Fitness First Thailand]

Beauty & Grooming

The most expensive gym memberships in Bangkok

Beauty & Grooming

5 interesting fitness classes to try as gyms re-open in Bangkok

What your Bangkok gym membership says about you, from RBSC to Muscle Factory 

If you go to the Royal Bangkok Sports Club, you’re a nepo baby

If you go to RBSC, you’re a nepo baby. You’re probably a member because of your grandparents, and when you go to the gym, you most likely bump into someone your family knows. If you’re a dek inter, you like to do your work at CLOUD. You also likely to upload a story of the golf course on you Instagram stories, because did you even go to RBSC if you didn’t? Not to mention, you’re crazy about their Family Day event, which is happening this upcoming Saturday. 

You can find more information at RBSC. 

If you go to Virgin Active, you’ve got money (and love sound baths)

You know you got money. You don’t have to deny it. Everyone knows it when you walk in and out of Virgin Active. You go here because the facilities are god-tier, and there’s a variety of workout classes to take. You also like to take a cheeky nap in the sleep pod, and rest during the yoga calm bath. Despite the expensive membership, it’s all worth it because it was an investment in your health. 

You can find more information at Virgin Active Thailand.

If you go to Anytime Fitness, you train around the world

You go here for either one of two reasons. You live near Nanglinchee Market Place, or the sales sold you on the fact you can conveniently train anywhere around the world. You’re yet to test out that second fact.

You can find more information at Anytime Fitness Thailand.

If you go to Muscle Factory, you take your protein seriously

You’re at Muscle Factory because you’re more serious about the gains and goals than lack of air con. Once you step into the gym, you can sense the testosterone. You take your protein intake seriously, and, most likely, your thighs could crush a watermelon. You love how some of the machines aren’t assisted, and the weights actually go heavy. You’ve also probably contemplated entering a bodybuilding competition.

You can find more information at Muscle Factory.

If you go to F45, you’re super social

If you go to F45, you’re really into HIIT. You also probably have good endurance or are trying to work on building it. You like to push yourself to reach new limits by trying different workouts. You’re also super social since you enjoy exercising with friends or a fitness community. You probably take group selfies when you’re done.

You can find more information at F45 Training.

If you go to Elite Training Center, you really like Muay Thai

You come here either because you live in Waterford Diamond or you really like Muay Thai. The gym is just the cherry on top for that extra strength and muscle building. 

You can find more information at Elite Training Center.

If you go to ABSOLUTE YOU, you’re a yoga or Pilates junkie

You’re not a big fan of lifting weights, so you head to ABSOLUTE YOU. You’re either a yoga or Pilates junkie, but sometimes you’ll dabble in a little bit of spinning just to work on your cardiovascular health. You’re very mindful because the workout you do requires a lot of patience, and you’re also very balanced, detail-oriented, and probably middle-aged. 

You can find more information at ABSOLUTE YOU.

If you go to Fitness24Seven, you don’t go too crazy

You’re the classic gym goer. You’re not crazy about working out, but you want a healthier lifestyle. You signed up for this gym because it’s affordable, convenient, and it’s open 24/7. If you’re a female, you also feel more safe since there’s a ‘women only’ section. 

You can find more information at Fitness24Seven. 

If you go to Fitness First, you have a tight contract

You’re similar to those who go to Fitness24Seven. You work out to be healthy, and the location of these commercial gyms are convenient. Specifically for you Fitness First members, you’re probably still there because you’re stuck in that contract and don’t know how to get out. 

You can find more information at Fitness First Thailand.

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If you’re considering going vegan, or if you’re simply interested in the movement, here are the best Netflix shows for vegans, and about veganism.

Just in time for Veganuary — the challenge to follow a plant-based diet for the month of January — Netflix has released a docuseries based on scientific research presenting the positive health benefits of a plant-based diet. It’s a hard-hitting series that’s already provoking much reaction and debate, yet it’s far from being the only small- or big-screen project to tackle the sometimes sensitive subject of veganism. Here are five shows you should watch if you’re considering going vegan, or if you’re simply interested in the movement. 

[Hero Image Credit: Appolo Films / Nation Earth / polyband Medien GmbH©]

Culture

Good Life Gurus: Root the Future, Thailand’s largest plant-based community

Beauty & Grooming

Relishing the green way: 10 celebrities who are vegan or plant-based

5 Netflix shows that tackle the sensitive subject of veganism

You Are What You Eat: A Twin Experiment

This is the latest documentary project to demonstrate the benefits of a plant-based diet. Recently released on Netflix, this docuseries is based on the results of a Stanford University study released last November, which compared the impact of a vegan diet versus a meat-eating diet in 22 pairs of identical twins. Landing just in time for the Veganuary challenge, Louie Psihoyos’ film sets out to highlight the influence of lifestyle factors, more than genetics, on health. Leading figures from the vegan world, such as star New York chef Daniel Humm, who went vegan in 2021, and the founder of the alt-meat startup Impossible Foods, feature in this project hailing the benefits of a plant-based diet.

Cowspiracy: The Sustainability Secret

Ten years ago, Netflix released a documentary highlighting the consequences of intensive livestock farming. Kip Andersen’s film uses shock and sensational tactics to expose the role of giant farms in climate disruption, species extinction and water resource depletion. With its investigative format, the film above all encourages political reflection, calling out public authorities and environmental associations alike, denouncing their lack of commitment to finding sustainable solutions.

Some Like it Rare (Barbaque)

In 2021, the French comedian Fabrice Eboué used veganism as a theme in this darkly humorous and irreverent cartoonish comedy starring the actress, Marina Foïs. The comedian plays a butcher who mistakenly kills a vegan activist, then ends up selling the body as meat in a bid to conceal the murder. But the commercial success of his customer-pleasing preparation gives the butcher new ideas…

Dining

Meatless Monday: The largest vegan cheeseburger in Thailand is the size of a whole pizza

Dining

Meatless Monday: the best plant-based meat substitutes in Bangkok

Earthlings

Narrated by the actor Joaquin Phoenix, who makes no secret of his vegan diet — especially since he has lent his support to the Veganuary challenge — this documentary shocked viewers when it was released in 2005, using hidden cameras to show the real fate of farm animals. The subject covers not only the animals we eat, but also those used in the fur industry, medical research and entertainment, such as circuses. Shaun Monson’s film illustrates all the consequences of animal exploitation.

Vegucated

In 2011, the filmmaker Marisa Miller Wolfson unveiled her documentary project following three New Yorkers, self-confessed lovers of meat and cheese, who agreed to adopt a vegan diet for six weeks. The aim of the project was to show just how difficult this choice can be on a day-to-day basis, requiring perseverance and tenacity.

This story is published via AFP Relaxnews. 

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Kickstart 2024 with a healthy dose of non-toxic positivity with the best in podcasts and experts for mental health and more. It’s time to get into the right frame of mind for healing, happiness, acceptance, and everything in between. These are the experts and best podcasts to follow discussing mental health, motivation, leadership, relationships, and everything in between. Your daily dose of friendly encouragement awaits.

The pandemic era of our lives may have felt like lost years, presenting unprecedented challenges like social isolation and economic upheaval, but the contemporary collective has nonetheless triumphed. Emerging post-pandemic to face a brand-new day, we began to emphasise mental health and emotional wellness alongside other schools of thought, all pivotal cornerstones in humanity’s journey towards recovery and resilience. It is now clearer than ever before that wellness is more than a day at the spa; it’s the recognition and nurturing of mental health, the fostering of deep and genuine connections, and the pursuit of sustainable happiness both at work and at home.

Get into full swing for 2024 and arm yourself for every challenge with these top podcasts, covering subjects like mental health, motivation, leadership, relationships, and more! Aired across listening platforms like Spotify and Apple Podcasts, these episodes allow you to hear from experts covering subjects like mental health, relationships, leadership, and more.

The best podcasts and personalities to follow for better mental health and motivation in 2024

The Mel Robbins Podcast

From motivational speaker and author Mel Robbins comes the Mel Robbins Podcast, a robust and lively series that brings listeners through the ups and downs of life — but with great advice. New episodes are released on Mondays and Thursdays, which each running between 40 minutes to one hour. Across the episodes, Mel and her guests, which include experts in their fields, address specific themes and subjects including personal mindsets, attachment styles, behavioral patterns, and even health. The aim is to help listeners to change their lives by changing their perceptions and unlearning negative thought patterns. Get up close and personal with ‘your pal’ Mel and kick off the year with one of the best mental health podcasts available today.

First aired: October 2022

Host: Mel Robbins

Genre: Motivation, Mental Health

TED Radio Hour

If you love listening to TED talks for inspiration, TED Radio Hour is the podcast for you. Produced in collaboration by TED and National Public Radio (NPR), the hour-long episodes explore themes like happiness, creativity, interpersonal relationships, lifestyle choices, psychology, tech, and more, bringing listeners through anecdotes shared in related TED talks. In essence, each episode further expands on pre-existing TED talks, adding more meat to subjects deserving of coverage. Broadcast across public radio stations in the United States, it is also available in podcast form online.

First aired: April 2012

Host: Manoush Zomorodi

Genre: Technology, Entertainment, Design, Humanities

Happier with Gretchen Rubin

If you want to start off your 2024 with good vibes, follow Gretchen Rubin as she embarks on a mission to help listeners become happier than ever. The habits, happiness, and human nature author and speaker brings her unique charm to the subject of self-improvement, highlighting real-life situations and pop-culture moments to truly hit home the message. Each episode champions the importance of mental health, centering the pursuit of happiness through the habits we form and maintain.

First aired: February 2015

Host: Gretchen Rubin

Genre: Self Improvement, Mental Health

The Happiness Lab With Dr. Laurie Santos

One of the best mental health podcasts to guide your 2024, The Happiness Lab is hosted by Dr. Laurie Santos, Professor of Psychology at Yale University. Santos quantifies happiness, utilising science to help us to truly attain the lives we want. The episodes are generally 20 to 40 minutes in length, making for easy listening on any daily commute; they cover a broad range of subjects relating to happiness, and how our lived human experiences and interactions with others can contribute to how we perceive it.

First aired: September 2019

Host: Dr. Laurie Santos

Genre: Self Improvement, Mental Health

The Therapy Crouch

Hosted by the dynamic duo of model and television personality Abbey Clancy and footballer Peter Crouch, The Therapy Crouch is a fun and zesty weekly podcast that addresses the complex world of relationships. Whether you’re swiping, dating, in a long-term relationship, happily married, or anything else in between, this duo has got sound advice to share in their no-holds-barred, heartfelt, and hilarious podcast. Listeners can learn from the trials and tribulations the couple have faced, which are expressed in fun and personable stories that are easy to enjoy, and even easier to laugh at.

First aired: January 2023

Hosts: Abbey Clancy and Peter Crouch

Genre: Relationships, Couples Therapy

Conan O’ Brien Needs A Friend

A fun, fiesty podcast befitting former talk show host, Conan O’ Brien Needs A Friend brings together key people of the entertainment industry, from top comedians to actors the likes of Jeff Goldblum, Stephen Colbert, and Tina Fey. As with the line-ups on late night talk shows, political figures also feature in this star-studded podcast: former President Barack Obama, former first lady Michelle Obama, and President Joe Biden have all appeared as notable guests. The episodes run between 30 to 90 minutes and feature lighthearted interviews and conversations between Conan and his guests, centering on their successes, careers, and more.

First aired: November 2018

Host: Conan O’Brien

Genre: Comedy, Interviews

Table Manners with Jessie and Lennie Ware

Hosted by mother and daughter duo Jessie and Lennie Ware, this podcast is comfortingly familiar in a way that is reminiscent of family gatherings — fun, lively, and loud in all the best ways. A star-studded cast of characters join this effervescent twosome, including top musical personalities like Ed Sheeran, Paloma Faith, and Mel B of the Spice Girls, as well as culinary greats the likes of Nigella Lawson, Jamie Oliver, and Yotam Ottolenghi among others. Together, they light up the kitchen and the dining table with topics centering food, family, and everything in between, making for the perfect light-hearted listen on dreary days.

First aired: November 2017

Host: Jessie and Lennie Ware

Genre: Food, Lifestyle, Interviews

Mental Illness Happy Hour

Over a decade since its inception, Mental Illness Happy Hour is one of the longest running and best mental health podcasts we think you need to follow in 2024. The podcast addresses often taboo topics related to mental health and emotional wellbeing, presented in a lighthearted, humorous style that puts listeners at ease. Hosted by comedian Paul Gilmartin, who, in 1999 was diagnosed with clinical depression, the podcast is a nuanced and poignant production that draws laughter whilst simultaneously sparkling realisations and deep thinking. Gilmartin’s charisma is the perfect foil for the heavy subject matter, and he navigates choppy waters with genuine ease, punctuating his messages with well-timed comedic punches.

First aired: November 2011

Host: Paul Gilmartin

Genre: Mental Health and Disorders

The One You Feed

If you’ve lost your zest for life, The One You Feed may just provide a much-needed dose of wisdom and verve; it is, after all, one of the best mental health podcasts to carry into 2024. Hosted by behavioral coach and writer Eric Zimmer with guests comprising thought leaders and experts in development, the podcast focuses on themes like mindfulness, resilience, and the building of positive habits as part of best mental health practices. In their shared quest for growth and emotional wellbeing with which to meet life’s challenges head-on, listeners can glean practical advice and reflective insights.

First aired: January 2014

Host: Eric Zimmer

Genre: Wellbeing, Mental Health, Motivation

That Relationship Show

Improve your most important relationships by tuning in to That Relationship Show with couples experts Naomi Rather and Deborah Curtis. With new episodes releasing every month, the podcast spotlights relationships, and teaches listeners how to navigate the deep and torrid pool of problems that most couples encounter in their lives together. Want to learn how to love more securely? Tune in and buckle up for the adventure of a lifetime.

First aired: May 2017

Hosts: Naomi Rather and Deborah Curtis

Genre: Relationships, Couples Therapy

A Bit Of Optimism

Undoubtedly enjoyable and one of the best leadership and mental health podcasts to take with you into 2024, Simon Sinek’s A Bit Of Optimism first took flight in the thick of the pandemic. Since then, it has evolved into a hopeful and honest space where the leadership guru and self-proclaimed ‘unshakeable optimist’ shares casual conversations on leadership, life, love, purpose, and more with industry experts and creative minds. The episodes are punctuated by Sinek’s charisma, a trait he uses to eke stories and insights from his guests that ultimately provide the perfect shot of optimism and enrichment to brighten up your dreariest days.

First aired: June 2020

Host: Simon Sinek

Genre: Leadership, Teamwork, Personal Development

Modern Love

Romance, love, and relationships — explore it all in the New York Times’ Modern Love podcast. Born of the original Modern Love column which first allowed external glimpses into the messy, tangled love lives of real people, the podcast features a selection of engaging stories and conversations highlighting that which all romantic souls seek: love and connection, along with all its highs and lows, regrets, joys, pitfalls, and pleasures. These stories and essays are testament to the strength of the human heart, and highlight, at their core, just how much love is worth in our modern world. Add this to your list of the best podcasts for 2024 if the thought of love makes you smile — and if it doesn’t, add it anyway.

Can’t get enough of the podcast? Watch the Modern Love series on Amazon Prime.

First aired: January 2016

Host: Anna Martin

Genre: Love, Relationships, Romance

Where Should We Begin?

As much as it is a salve for the canyon of loneliness that sits between us and those we love, relationships at their worst can cut deeper than any other wound. Hosted by iconic psychotherapist Esther Perel, Where Should We Begin is a weekly podcast, each 30 minutes to an hour long, exploring the bare, raw, intimate, and profound details of very human love stories. Through the eyes of strangers, listeners can glean insight into their own relationships, navigating difficult romantic situations, workplace conflicts, and familial fractures which are reflected in the lives of others. If there’s one takeaway from this podcast, it’s that we’re not so different after all — nor are we ever truly alone in our troubles.

First aired: October 2017

Host: Esther Perel

Genre: Relationships, Couples Therapy

(Main and featured images: @teamcocopodcasts/Instagram)

Frequently Asked Questions (FAQs)

– Which is the best mental health expert to follow in 2024?

Some of the best motivational and mental health experts who have podcasts include Mel Robbins, Simon Sinek, Gretchen Rubin, Eric Zimmer, and Dr. Laurie Santos. Other top experts and podcasters include Dr. Caroline Leaf, Nora McInerny, Dr. Christian Jessen, and Jeremy Godwin.

– Which is the best mental health podcast on Spotify?

Some of the best mental health podcasts on Spotify include Mental Illness Happy Hour, The Happiness Lab with Dr. Laurie Santos, Where Should We Begin?, Terrible, Thanks For Asking, Happier with Gretchen Rubin, The Hilarious World of Depression, The Anxiety Guy Podcast, and more.

The story originally appeared in Prestige Malaysia.

The post 13 best podcasts to follow in 2024 for motivation, mental health, and laughs appeared first on Lifestyle Asia Bangkok.

Slip on your running shoes and head outdoors this weekend for a picture-perfect jog. Here are some of Hong Kong’s best running trails.

With the cool weather and clear skies, it’s time to put on your best shoes and run around the city. Luckily, there are plenty of options for your next run, whether you’re a beginner or an expert. Take on these running trails in Hong Kong and get those miles and steps in. 

Got a weekend to spare? Have time after work to cool off? Forget sleeping in until noon or heading straight home. Dust off your running gear, pack a snack and go for a nice jog in the spring breeze. Stunning picturesque views crown these running trails, showcasing the best of the best of what the city has to offer. Some even end at beaches like Silvermine Bay Beach in Mui Wo for the ultimate reward. And if you time it right, you can even catch the perfect view of the golden hour sunset.

A run around the city is one of the best ways to explore it all while keeping healthy and fit. So, take advantage of the great weather and plan for your next run. So, save this list of the best running trails in Hong Kong for any kind of runners to consider.

Hong Kong’s best running trails for the perfect workout

The post Weekend trip ideas: Most stunning running trails in Hong Kong appeared first on Lifestyle Asia Bangkok.

From hybrid training to plant-based diets, what are some of the big fitness trends that will take over in 2024? We chat to 3 local fitness experts to get the inside scoop. 

If your fitness goals last year didn’t quite go as planned, do not worry. 2024 is your clean slate. Whilst it can be challenging to optimise your health if you don’t know where to start, we did some research and consulted with local fitness experts for their inside scoop on what fitness trends will dominate the year. Here’s what they had to say.

[Hero & Feature Image Credit: Image Credit: Pexels / RDNE Stock project]

5 fitness trends that will dominate 2024, according to 3 Thai fitness experts

Our experts

Kevin Teachanarong – Online coach at Breakthrough Body Blueprint

Born and raised in Palm Springs, California, Kevin has been passionate about sports since he was 5 years old, when he first started playing football. Driven by his passion, the 33-year-old decided to pursue fitness and get certified through the National Academy of Sports Medicine. Currently, Kevin is based in Bangkok, working as an online coach and freelance coach. He is dedicated to changing the lives of busy professionals through personalised programs that cater to their unique goals and lifestyles, enhancing their quality of life. This year, he is also venturing into a new business, launching a line of ready-to-drink plant-based protein shakes.

Jasmine Khuadkaew – Fitness influencer and personal coach

Meet Jasmine, the 28-year-old fitness coach who founded and manages ‘Train with Jasmine.’ Her passion is to help women unlock their movement potential and achieve their goals by connecting them back to their bodies. Jasmine holds a degree in Environmental Science from Ramkhamhaeng University and a personal training certificate from FIT. She has been living an active lifestyle ever since she was young. Whether hiking in the mountains with her grandfather or participating in gymnastics and dancing, her passion for movement started at an early age. With that, she has explored many different disciplines throughout her fitness journey, including functional fitness, animal flow, callisthenics, yoga, holistic movement practices, and more. 

Kevin Dasom – Pro basketball player

Having played basketball since the age of 16, Kevin told us that basketball really saved his life. Positioned as a shooting guard, the 31-year-old has been on the Dunkin’ Raptors, a Thai professional basketball team, for 7 years. He is also part of the X-Force team as well. Besides his athletic career, he is also a model and won Manhunt Thailand 2023, a male pageantry competition.

The fitness trends that will take over in 2024

Game-changing innovations through wearable tech and AI

From fitness rings to smartwatches, wearable technology combined with artificial intelligence(AI) will also be a top 2024 fitness trend, says Jasmine Khuadkaew. “Wearable technology will allow convenient and personal analysis of what’s going on with your health. Now, we can use a more scientific, data-driven approach to becoming our best selves.” Besides that, we can expect workouts to go virtual and become gamified, like game-based rowing machines or VR for fitness. 

Hybrid training will become the norm

Despite strength and endurance usually being separated into two camps, we’re expected to see more hybridised training this year, says online coach Kevin Teachanarong. “Many intermediate to advanced lifters who have quite a lot of muscle are realising that muscle alone isn’t enough. There needs to be exercises that help us move and function well. This means also training our cardiovascular health via running, walking, and so on.” 

Hybrid workouts are all about using different training approaches and combining them. So, instead of solely focusing on one thing during your workout, you can incorporate multiple training techniques, like weight lifting and cycling to get optimal results. 

An increased focus on holistic movement 

Similar to what Kevin pointed out, Jasmine also stated that although pushing and pulling machines may give you some aesthetics, more individuals realise that it doesn’t create a body that works in most sports. “There is an increasing demand for functional fitness, emphasising movements that mimic real-life activities to improve strength and size, coordination, flexibility, mobility, endurance, agility, and balance.”

More plant-based consumption 

More people are expected to incorporate plant-based foods into their diets rather than becoming full-time vegans or vegetarians. Despite the knowledge that more vegetables are needed, most fitness enthusiasts lack them in their diet. Rather than going completely vegan or vegetarian, it’s about finding balance and adding more authentic plant-based products to daily meals.

Outdoor activities and connection with nature will continue to grow

Since the COVID-19 pandemic, there has been a surge in popularity for outdoor exercise. People are now choosing to embrace nature more deeply while also working on their fitness, be it through hiking, running, cycling, or other outdoor activities. According to Kevin Dasom, outdoor fitness can be a highly effective and affordable way to stay in shape, particularly during these financially challenging times. “More individuals are enjoying outdoor workouts, such as jogging, cycling, or walking in the park, whether alone or with friends. This activity offers a wide range of mental and physical benefits. Plus, time outdoors decreases the heart rate, and Vitamin D is always good for you.”

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Japanese water therapy, also known as suichiryou, is an effective weight loss treatment that has many benefits and fewer risks. Here’s everything you need to know.

For decades, people have been trying age-old treatments and methods to lose weight. From high-intensity cardio workouts to crash diets, several effective methods have been devised to help with weight loss. With a little research, you will find the name of Japanese water therapy popping up on the list. The simple yet effective water drinking treatment is quite popular in Japanese culture for weight loss, and reading about its benefits and risks may convince you to try out this therapy yourself.

But what exactly is Japanese water therapy? Also known as Suichiryou in Japanese, this water therapy treatment is a traditional practice that involves drinking water in a specific manner. How does that help, you may wonder. The benefits of Japanese water therapy include the promotion of overall health and well-being along with a boost in weight loss.

While it’s not a substitute for medical treatment, some people believe that Japanese water therapy has various benefits. Not overlooking its risks, here’s a general overview of Japanese water therapy and its suggested benefits.

Japanese Water Therapy: What is the treatment about, its benefits & risks

Japanese water therapy includes simple steps that you can inculcate in your daily morning routine. All you have to do is drink about four 160-200 ml glasses of room temperature or lukewarm water before brushing your teeth or eating anything.

What to do?

During this treatment, you will be required to drink several glasses of water. The first four to five glasses of water should be taken immediately after waking up to help activate internal organs. At each meal, you can eat for 15 minutes and then wait for at least 2 hours before eating or drinking anything else.

Things to keep in mind

It’s crucial to drink the water slowly and in small sips to aid absorption. Avoid consuming alcoholic or caffeinated beverages the night before starting Japanese water therapy as it may hamper the benefits and introduce risks. The water should be at room temperature, not too cold or too hot. Japanese water treatment must be done for different periods to treat different conditions. It is supposedly suggested that one may continue the therapy for 10 days to cure constipation, 30 days to cure high blood pressure and Type 2 diabetes, and 180 days to cure symptoms of cancer. Please note, that there is no scientific proof that Japanese water therapy is beneficial in curing diabetes and cancer.

What are the potential benefits of Japanese water therapy?

Hydration: Proper hydration is essential for overall health, and starting the day with water helps replenish fluids lost during sleep.

Detoxification: Some proponents claim that the therapy helps flush toxins from the body and improves kidney function.

Metabolism boost: Drinking water in the morning may kickstart your metabolism, potentially aiding in weight management.

Improved digestion: Waiting before eating or drinking after the first two glasses may stimulate the digestive system and improve nutrient absorption.

Skin health: Adequate hydration can contribute to healthier skin.

Pain relief: Some people suggest that Japanese water treatment can alleviate various health issues, including headaches and body aches.

How does it aid weight loss?

The application of this treatment may help you lose weight as it aids calorie restriction. Sugar-sweetened beverages like fruit juice or soda can be replaced with water which automatically decreases your calorie intake. The process also recommends having a regimented eating window of only 15 minutes per meal. You are required to take a 2-hour break after every meal which again will aid in restricting your calorie intake. Drinking more water also helps make you feel fuller which means less chances of unnecessary eating.

Risks involved with Japanese water therapy

This therapy may not be suitable for everyone, especially individuals with certain medical conditions. It’s essential to consult with a healthcare professional before making significant changes to your routine. The scientific evidence supporting the specific health claims of Japanese water therapy is limited, and individual experiences may vary. Excessive water consumption can lead to water intoxication, which is a serious condition. To eliminate the risks, try and drink not more than about 4 cups of liquid each hour. Extreme calorie restriction can lead to rebound weight gain, so listen to your body and its demands.

Frequently Asked Questions (FAQs)

-Does Japanese water therapy work?
There are several benefits to sufficient hydration and Japanese water therapy may work if followed correctly.

-What are the disadvantages of water therapy?
Some of the disadvantages are overeating, excessive calorie deficit, and overhydration to name a few.

Hero Image: Courtesy sebra/Shutterstock; Feature Image: Courtesy puhhha/Shutterstock

The post What is Japanese water therapy? All about the weight loss treatment appeared first on Lifestyle Asia Bangkok.

In Thailand’s ultra-competitive beauty market, Dermaster Aesthetic & Surgery Institute has always stayed ahead of the curve. Whether it’s plastic surgery, body slimming treatments, hair transplants, or aesthetic procedures, this world-class medical centre has it all. 

This week, Dermaster Aesthetic & Surgery Institute hosted an event launching itself as a body design centre with complete personalised services. Here, customers can expect tailor-made experiences as each case is designed according to an individual’s shape to achieve the right proportion. The consultation process starts with a body examination and questions regarding the patient’s needs. As Dermaster believes, just because someone is ‘thin’ doesn’t mean they’re ‘attractive,’ or if  someone is ‘bigger,’ this doesn’t mean they can’t be skinny.

The institution has found a way to get customers their dream body. By using new cutting-edge technology and state-of-the-art equipment, patients can get a curvy waist, slender legs, and arms, but most importantly, an increase in confidence. 

[All images courtesy of Dermaster]

To prove that sometimes pure diet and exercise don’t cut it, Dermaster invited the stunning Thai actress Patricia Tanchanok Good to talk about her appearance. “I’m half Thai-British, so I’m built pretty big, as in my bones. When I feel like I have excess belly fat, I focus on ab exercises a lot. However, when I don’t have that much time, I like to come to Dermaster. They have specialised doctors that can help design my physique because sometimes certain areas are stubborn.”

Although Dermaster’s expert medical team is recognised for their liposuction technique, the clinic also provides non-invasive body contouring services like Themage Body, CoolSculpting, Exilis, Venus Legacy, Tesla4D and Tite Fx. 

For more information, please visit Dermaster Aesthetic & Surgery Institute’s website here. 

The post Dermaster Aesthetic & Surgery Institute unveils body design centre appeared first on Lifestyle Asia Bangkok.

Scented candles have all the warmth and aromatherapy you’re looking for. They’ve now become a part of our comfort. Lockdown or not, they’re a great way to relax during stressful times.

They are a go-to to give yourself a boost of energy and creating a calm ambience to unwind after a long day. They infuse the aroma of your choice and add a wonderful fragrance to your room while uplifting the aura. With a multitude of scents in the market, you have endless options for how you want your room to smell. Not sure where to start? These Thai scented candles are worth trying out.

The post 7 Thai scented candles to shop in Bangkok for the impending lockdown appeared first on Lifestyle Asia Bangkok.

An effective way to lose belly fat is to add wall stretching exercises to your weight loss workout. Here are six types of wall exercise you can do right now. No, not at the office. No, stop that, I’m calling HR.

Abdominal fat or belly fat is a type of fat that is stored in the abdominal cavity around important internal organs such as the liver, pancreas, and intestines. Often confused with subcutaneous fat, which is the fat that lies just beneath the skin, abdominal fat can be harmful to health because it is metabolically active and can release fatty acids, inflammatory substances, and hormones that can negatively impact various bodily functions. Thankfully, there are several easy wall stretching exercises for belly fat and overall weight loss that you can include in your workout for effective results.

Having excessive abdominal fat has been linked to several health problems, including an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. Many wall stretching exercises help keep chronic diseases at bay. Abdominal fat can also interfere with the body’s ability to use insulin properly, which can lead to insulin resistance. It also releases chemicals that promote inflammation in the body and can disrupt the balance of hormones in the body, affecting appetite regulation and potentially leading to weight gain.

Several wall exercises can be included in your workout to help reduce abdominal fat and lower the associated health risks. Along with other lifestyle modifications such as a balanced diet and stress management, one can witness effective weight loss and belly fat reduction after a considerable time period. Here are six belly fat exercises that you can perform on the wall for best results.

Effective wall stretching exercises to include in your weight loss workout for belly fat reduction

Wall Sit

What to do: Stand with your back against a wall. Lower your body into a sitting position, as if you were sitting on an invisible chair. Hold this position for as long as you can, aiming to increase the duration over time. Engage your core and keep your back flat against the wall.

Benefit: Engaging in strength exercises against the resistance of your body weight like wall exercises helps in toning muscles. As you lose overall body fat, your body composition improves, leading to a reduction in belly fat.

Wall Push-Ups

What to do: Stand facing a wall, about arm’s length away. Place your hands flat on the wall at shoulder height. Lower your chest towards the wall by bending your elbows. Push back to the starting position.

Benefit: This exercise helps in targeting specific muscle groups and burns calories. Burning more calories than one consumes leads to weight loss, including a reduction in abdominal fat.

Wall Plank

What to do: Face the wall and place your hands on the wall at shoulder height. Step your feet back, so your body is in a straight line from head to heels. Hold this position, keeping your core engaged. Aim for 30-60 seconds and increase the duration as you get stronger.

Benefit: Exercises such as wall plank engage your core muscles, strengthening them. A strong core provides better support to your spine and improves posture, making it easier to engage in other physical activities and burn more calories.

Leg Raises Against the Wall

What to do: Lie on your back with your hips close to the wall and your legs extended vertically against the wall. Place your hands under your hips for support. Lift your legs towards the ceiling, engaging your core muscles. Lower your legs back down without letting them touch the ground.

Benefit: Stretching exercises like leg raises against the wall engage multiple muscle groups, improving cardiovascular health. A healthy cardiovascular system facilitates better circulation and can aid in fat metabolism.

Side Plank with Leg Lift

What to do: Stand with your left side facing the wall. Place your left forearm on the ground and extend your legs, forming a side plank position. Lift your right leg towards the ceiling and lower it back down without letting it touch the ground. Do it on the other side as well.

Benefit: Reducing belly fat through resistance workouts like wall plank increases the resting metabolic rate. This means that the body burns more calories even when it is at rest, contributing to overall fat loss, including abdominal fat.

Wall Ball Squats

What to do: Hold a medicine ball or a weight against your chest. Stand with your feet shoulder-width apart, facing away from the wall. Lower into a squat position, keeping your back straight. As you come up, throw the ball against the wall and catch it.

Benefit: Wall stretching exercises like wall ball squats can be incorporated into high-intensity interval training (HIIT) workouts. HIIT is known for its effectiveness in burning fat. Short bursts of intense activity followed by periods of rest or low-intensity exercise can boost metabolism and burn more calories in a shorter amount of time.

Frequently Asked Questions (FAQs)

– How to lose belly fat in 7 days?
You can engage in activities like abdominal muscle workouts while also making sure that you are eating healthy and avoiding salt. Do not forget to drink a lot of water.

– Which exercise is most effective to lose belly fat?
Aerobic exercises are the most effective to lose belly fat.

– Do wall workouts really work?
It helps to shed calories quickly which may lead to effective results.

– How to burn tummy fat?
The key to reducing tummy fat effectively is a combination of regular exercise, a balanced diet, and overall calorie control.

Hero Image: Courtesy loreanto/Shutterstock; Feature Image: Courtesy StockFamily/Shutterstock

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There are many health benefits of eating grapes, from skin to heart health. However, a new study has found even more reason to enjoy this precious fruit.

Rich in polyphenols and antioxidants, grapes are considered a prime ally for the skin, but that’s not all. A new study by Singapore-based researchers reveals that regular consumption of grapes may also be beneficial for eye health, particularly in older people.

[Hero and Featured Image Credit: Kier in Sight Archives/Unsplash]

All about the many health benefits of eating grapes

As well as being tasty, grapes can also be beneficial to the health and beauty of our skin. What more could you ask for? Already prized for their ability to combat excess sebum and skin ageing, and even to prevent certain cardiovascular diseases, researchers are now reporting on grapes’ benefits for eye health. This is the first human study on this subject, supporting earlier research findings on the positive impact of grape consumption on retinal structure and function.

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“Science has shown that an ageing population has a higher risk of eye disease and vision problems,” reads a news release accompanying the study. Oxidative stress and the high levels of ocular advanced glycation end products (AGEs), which can result from diet or aging, for example, are among the main risk factors for eye disease. Based on the observation that certain dietary antioxidants can not only reduce oxidative stress, but also inhibit AGE production, researchers at the National University of Singapore investigated the potential impact of antioxidant-rich grape consumption on eye health.

Preserving eye health

Thirty-four older people (age unspecified) from Singapore were involved in this 16-week randomised controlled trial. Participants consumed either freeze-dried table grape powder — the equivalent of one and a half cups of grapes per day — or the same amount of placebo for the duration of the study, with monitoring every four or eight weeks of certain parameters such as macular pigment optical density (MPOD), AGE status and plasma lutein concentration.

Published in the scientific journal Food & Function, the research suggests that grape consumption is associated with “a significant increase” in macular pigment optical density, which helps protect against certain eye diseases, as well as in plasma antioxidant capacity. In contrast, the placebo group showed a “significant increase” in harmful AGEs. Consumed regularly for just 16 weeks, grapes proved beneficial in improving key markers of eye health in older subjects.

“Our study is the first to show that grape consumption beneficially impacts eye health in humans which is very exciting, especially with a growing ageing population,” said study co-author, Dr. Jung Eun Kim. “Grapes are an easy, accessible fruit that studies have shown can have a beneficial impact in normal amounts of just one and a half cups per day.”

This story is published via AFP Relaxnews.

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Want to know the secret behind his oh-so-fit physique? Let’s familiarise you with Kim Taehyung’s workout routine.

Gush over the stunning physiques of the BTS septet for all you want, but have you ever tried emulating it? We bet no! While the K-pop stars make these drool-worthy physiques look effortless, a lot of discipline, consistency and hard work goes into staying fit like them. After all, being the most popular boy band across the planet means you have to be in your best form 24/7. One BTS member who has garnered a massive fan following not only because of his musical prowess but also because of his fabulous body is V aka Kim Taehyung. Every time V goes shirtless on social media, he opens a thirst trap for ARMYs and we’re not complaining! With that body, fans definitely don’t mind the tease.

The K-pop star has given fans a sneak peek into his holy-grail exercises via various Weverse Live sessions, interviews and more. From burning calories with exhaustive dancing sessions to toning his body with weight training – Kim Taehyung’s holistic workout will effectively train your whole body. Start your fitness journey, Kim Taehyung-style, with his go-to workout routine!

Get in shape like BTS’ Kim Taehyung with his workout routine

1. Cardio

What’s better than dancing your way to achieve your fitness goals? BTS, like most South Korean idols, indulge in rigorous dance sessions not only because their profession demands so, but to also jazz up their workout routine. Mastering complex dance moves with regular practice has definitely helped the idols ace their live performances and how!

Dance is a great cardio workout, which helps you burn calories, raises your heart rate and hastens your breathing – all of which boosts your cardiovascular and overall health. Also, you do not have to be of any particular age, shape or size to start your fitness journey with dancing. Whether you want to stomp it out at a studio hip-hop class or perform to your favourite tunes in the comfort of your living room – just get that adrenaline kicking in already!

2. Weight training

아미보세요 저 납니다 날아요 갈게요 안녕 pic.twitter.com/QMznKg4Hu3

— 방탄소년단 (@BTS_twt) April 17, 2020

In a workout video that went viral in 2020, BTS’ V was seen doing a shoulder workout in the gym. The star could be seen performing lateral delt flyes and lateral shoulder flyes, aiming to build upper body strength and get wide shoulders. These strength training exercises work wonders for increasing stamina and protecting the bones and joints from injury. Muscle building has to be a part of your fitness regime, given the host of physical and mental health benefits it brings.

Strength training helps you develop strong bones, manage your weight (by increasing your metabolism), enhance your quality of life by improving your ability to do everyday chores effectively, reduce signs and symptoms of chronic conditions and most importantly boost your mental health. There are many types of strength training, including bodyweight exercises, lifting weights, circuit training and more, depending on your areas of concern.

3. Dumbbell lateral raise

Taehyung working out for 3 minutes straight (focus ver.)🏋️#V #방탄소년단뷔 pic.twitter.com/Mkofm8juUg

— taehyung pics⚡️ (@taehyungpic) July 20, 2023

In another Weverse Live session, Kim Taehyung treated fans to his gym workout. The singer could be seen performing dumbbell lateral raises, one of the best exercises for building sculpted and defined shoulders as well as upper arms. It’s also very easy to perform as the only equipment you need is a pair of dumbbells.

This exercise gives you those gorgeous, well-rounded shoulders that lifters strive hard for. It’s especially great for all athletes as many sports and physical activities require strong and stable shoulders. Whether it’s swimming, tennis, baseball or volleyball – dumbbell lateral raises will improve your performance in a variety of athletic activities.

4. Shoulder press

 

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A post shared by V (@thv)

Another Taehyung-approved exercise to strengthen your shoulders and upper back is the shoulder press. Apart from building your shoulder muscles, the exercise places stress on your bones which increases their density and strength. Making it a part of your regular workout routine will make you less susceptible to injuries and help you perform daily activities more effectively. Whether you’re an athlete, a casual lifter or even an older person wanting to maintain muscle mass – shoulder press will massively transform your body when done correctly.

While it’s most commonly performed with dumbbells or barbells, you can also use kettlebells and resistance bands to spruce it up. Some of the most popular shoulder press variations include the Barbell Z Press, Double Kettlebell Overhead Press, Single-Arm Landmine Press, Barbell Push Press, Dumbbell Shoulder Press, Military Press, Deadstop Shoulder Press and Partial Shoulder Press.

5. Face pull-ups

Another exercise Taehyung flaunted in his Weverse Live session was face pull-ups. Targeting your shoulders and back, this exercise contributes to healthier, more injury-resistant shoulders. While many people focus extensively on getting the perfect hips or building drool-worthy abs, not a lot devote time to strengthening their shoulders which are so essential in carrying basic everyday activities like lifting things, pushing a grocery cart or just moving the steering wheel.

For the face pull exercise, you need a cable machine or a resistance band. We recommend you use a cable machine, as you can build up the resistance as you get stronger. Training your back and shoulders helps in maintaining a good posture as well as preventing muscle imbalances that happen with too much chest work. If you want to build that impressive ‘V’ shaped back, face pull-ups are the best moves you can do.

Will you try out this Kim Taehyung-trusted workout?

(Hero and feature image credit: thev/ Instagram)

Frequently Asked Questions (FAQs)

• What is Kim Taehyung’s workout routine?

BTS’ V performs a variety of exercises to maintain a lean frame. These include intense cardio sessions, weight training and some upper-body exercises.

• Is Kim Taehyung slim?

Taehyung has always been known for his slim and lean frame.

The post Kim Taehyung’s workout routine you can follow to gain a perfect build appeared first on Lifestyle Asia Bangkok.

You want a hot body? You want a Bugatti? You want a Maserati? You better work out like Lisa, and we just happen to know Lisa’s workout routine.

The BLACKPINK quartet puts a lot of blood, sweat and tears into maintaining such gorgeous physiques and it shows! The K-pop prodigies fill us with envy every time they flaunt their fit and athletic bodies, and we can’t help but wonder ‘HOW’? One BLACKPINK member who’s always serving fitness cues with her dance workouts, outdoor drills or easy-to-emulate gym exercises is Lisa. Whether she’s travelling for concerts and brand shoots, working on new music or attending back-to-back events – nothing stops the Thai rapper from working out regularly. If you’re curious to know what goes into building a body like BLACKPINK’s Lisa, let’s take you through her workout routine.

If you’re wondering, Lisa’s well-sculpted physique isn’t a result of gruelling gym exercises and restrictive diet! She follows a surprisingly uncomplicated routine which can even be followed by people who’re just starting out on their fitness journey. From clocking in cardio with intense dance sessions to indulging in outdoor workouts amid the bounty of nature – Lisa spruces up her routine with diverse workouts that can be done from anywhere! Keep reading to know more about her fitness secrets.

BLACKPINK’s Lisa follows this workout routine to stay in shape

 Dancing sessions

 

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We all know K-pop idols spend endless hours in studios to perfect their dance moves, especially BLACKPINK members, who light up our screens with their sharp performances. Dance is an integral part of Lisa’s workout regimen, which engages all of the body’s muscles and limbs as well as gets the heart pumping.

Did you know when Lisa was a part of the show Youth with You, her dance practices stretched to about 12-15 hours a day? The idol once revealed, “Generally we had class from 12 pm to 12 am. I usually kept practising until 3 or 4 am. It might be hard, but it’s worth it.”

From burning calories, improving cardiovascular health and flexibility to building core strength – dancing is a means for people of all ages, shapes and sizes to stay fit. This well-rounded workout also boosts your mental health by releasing serotonin, a feel-good hormone. Various research has also shown that dance helps decrease anxiety, increase self-esteem, and improve psychological well-being. Whether it is ballet, ballroom, belly dancing, hip-hop or jazz – each dance style has its own benefits to boost your overall health.

Pilates

 

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According to Koreaboo, Pilates is another workout Lisa religiously follows. One of the most popular celebrity-approved exercises, Pilates works wonders in improving overall strength and flexibility as well as reducing the risk of injury. While Pilates has been popularised as an exercise primarily for women, it is beneficial for everybody regardless of gender, age or size.

Pilates is a series of controlled movements that help align your body’s overall structure and support the joints. The idea is to be in total control of your body as you move, targeting all your core muscles from abdominal muscles, hip muscles and gluteal muscles to lower and upper back muscles as well as inner thigh muscles. With Pilates, you can complete your daily activities easily, devoid of pain.

Some of the most popular Pilates variations include Hundreds, Russian Twists, Toe Taps, Bicycle Crunch, Rotating Planks and Side leg lifts. If you’re willing to splurge a little, train for Pilates using a reformer machine. There are a variety of reformer exercises suitable for everyone from beginners to advanced fitness professionals. The equipment also works better for rehabilitating and preventing injuries.

Outdoor workouts

 

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One look at Lisa’s Instagram gallery, and you’ll know the star loves venturing outdoors to get her adrenaline kicking. Whether it’s trying out water sports, hiking up to scenic views or just going for a quick swim session – Lisa’s always finding ways to make her workouts exciting. While these activities might not burn as many calories, they will soothe your mind and leave you relaxed amid the hullabaloo of every day.

Exercising alfresco is a natural anti-depressant, automatically uplifting your mood by releasing endorphins and serotonin in your body. Also, when you workout in a new and challenging outdoor terrain, you push your body to achieve goals you hadn’t thought of, which builds endurance. Exercising outdoors in public view also boosts your self-esteem and can be really fruitful, especially for young people.

And while you’re at it, make sure you’ve your sun protection on, a pair of uber-comfortable shoes and a water bottle to take you through the day!

Boxing

 

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The BLACKPINK member may look delicate, but she doesn’t shy away from engaging in a hardcore workout like boxing. The combat sport is high-intensity cardio that lifts your mood with those stress-busting punches. Don’t get confused though, fitness boxing isn’t the same as traditional boxing. Instead of hitting punches on an opponent in a ring, you work your aggression on a punching bag or in the air (also called shadowboxing).

You’re introduced to intricate movements and footwork drills to evade punches as well as learning the art of punching using heavy bags. Being a form of high-intensity interval training (HIIT), boxing improves your heart health. It also helps decrease body fat, improves balance and most importantly reduces stress. It’s the best way to mentally fight your way through situations and people that clutter your mind.

Will you try out this BLACKPINK Lisa-approved workout?

Hero and feature image: Courtesy lalalalisa_m/ Instagram

Frequently Asked Questions (FAQs)

– How does BLACKPINK’s Lisa stay so fit?

The BLACKPINK member does a variety of exercises to stay fit and slim. These include dancing sessions, Pilates, boxing as well as outdoor workouts.

The post All about Lisa’s workout routine and how she maintains her athletic body appeared first on Lifestyle Asia Bangkok.

The fitness brand lululemon released its third annual Global Wellbeing Report, revealing the “wellbeing dilemma.”

Although many know lululemon for its high-quality and exceptional activewear, the popular sportswear retailer has also been conducting wellness studies. Since 2021, the brand has been working on an annual Global Wellbeing Report. The core purpose of this research is to empower individuals to reach their highest selves in terms of their mental and physical state. As this year marks lululemon’s third report, their latest study shows the troubling paradox of the “wellbeing dilemma.”

[Hero & Feature Image Credit: Jed Villejo / Unsplash] 

lululemon’s annual Global Wellbeing Report: the “wellbeing dilemma”

Between May to June 2023, lululemon gathered information through Edelman Data and Intelligence, where the results indicated a troubling paradox. With over 14,000 respondents across 14 markets, the “wellbeing dilemma” was discovered. Now, despite research concluded that more people are putting their wellbeing as a top priority, the global state of wellbeing has remained stagnant. Why was this the result? Why can’t 90% of those in the APAC region achieve their desired wellbeing state? The answer is in this “wellbeing dilemma.” Just because people prioritise their mental and physical health doesn’t mean it will improve. 

Why is the wellbeing dilemma happening?

Despite Covid-19 affecting numerous individuals’ wellbeing, a post-epidemic morale has not been boosted. Although we have moved on from the pandemic, some groups continue to experience the negative effects of poor wellbeing, as certain barriers are difficult to overcome. For instance, the study discovered that 42% feel the need to pretend to be happy due to societal pressures. Meanwhile, in the Asia-Pacific region, one in three people do not have enough time to even think about their wellbeing.

However, the groups that face the most extreme impact of low wellbeing are men and Gen-Z. Unfortunately, there has always been a societal norm for men to not express their feelings openly. This has lead to 47% of men in APAC to struggle with mental health issues as they feel unable to speak out. On the other hand, Gen-Zers may appear to be open about their feelings but often suffer in silence, pretending everything is okay. That is why 74% of Gen-Z individuals believe that it is crucial for society to be more open about discussing mental health.

Ways to improve one’s wellbeing

The report has discovered methods to enhance mental health by studying individuals with higher wellbeing. These methods include exercising with others whenever possible, spending more time with loved ones, and working on expressing all sorts of emotions. With over half of the high wellbeing respondents mentioning that they are actively attempting to communicate a full range of emotions, this must be a significant factor in improving one’s state of mind. 

lululemon’s “Find Your Wellbeing” campaign

With lululemon committed to breaking the stigma and tackling wellbeing challenges, the brand will launch a new campaign. This October, across all regions, get ready to “Find Your Wellbeing.” The campaign will start in Seoul, Korea, featuring a holistic event with celebrities, athletes, psychologists and lululemon ambassadors. Other events, like community sweat sessions and interactive pop-ups, will also be held in countries like Japan, Singapore, and Thailand.

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Starting with belly fat, let’s discuss some of the best Japanese exercise routines that will help you burn the extra calories easily. Put your training shoes on and keep reading.

Going to the gym can be a daunting task on some days, and nothing works better than spicing up the workout routine on days when you feel lazy. There are several ways to make an exercise routine more engaging but wait until you try out these Japanese exercises.

Belly fat is the most stubborn area to work on, but certain Japanese exercises help in shaping this area without any rigorous efforts. These exercises can be performed at home as well as you do not need any equipment for these. Along with an exemplary workout routine, you also need to take care of your diet and sleeping routine. It is only when you live a balanced life and follow a routine, is when you will see a difference. Check out the Japanese exercise routines for belly fat that can help in getting you in shape.

Try these easy Japanese exercises for belly fat

Japanese exercise routines for belly fat often prioritise efficiency, with exercises designed to maximize results in a shorter amount of time. Japanese exercises often incorporate functional movements that mimic real-life activities which prove to be great for belly fat burning.

Radio Taso

This is one of the easiest exercises to lose belly fat. Radio Taso consists of two parts, with each part consisting of 13 different sequences. These elements, when combined together affect about 400 different muscles of the human body and is great for reducing belly fat. The routine requires a person to stand tall and stretch their entire body and then bend the knees up and down for a couple of minutes.

Long Breath Diet by Ruosuke

The Long-breath diet exercise helps in reducing belly fat very easily. All a person has to do is stand in a particular position and breathe in for three seconds. After a short pause, they need to breathe out vigorously for seven seconds. This helps the body use more oxygen which in return helps in buring belly fat.

Japanese towel exercise

This is one of the most famous Japanese exercises for belly fat. The exercise requires the person to lie on their back with their hands and legs stretched away from the body. A rolled towel then needs to be placed under the back, near the naval area. Once settled in this position, the person needs to stay in the same position for five minutes, and then slowly relax the body. This helps in fixing the alignment of the spine and pelvis, which is considered to be a vital reason for fat accumulating around the abdominal area.

Tai chi

Colloquially regarded as ‘meditation in motion,’ tai chi is said to be a great exercise to reduce belly fat. This workout requires a dozen or fewer intentional movements combined with a few minutes of gentle breathing that benefit overall physical and mental well-being. A relaxed body and mind ensure smooth weight loss.

Tenugui Taido

Tenugui Taido is a very effective and easy-to-perform Japanese exercise for belly fat. It targets the midsection of the belly and helps in strengthening the core muscles. To perform this exercise, one needs to stand with their feet and shoulder-width apart. Then swing a small towel from side to side while keeping both hands in front of themselves and engaging the core muscles.

Lunges Toe Touch

Lunges are a very common exercise to lose belly fat. But in the Japanese version of it, experts recommend adding a toe touch to the routine. A person needs to get into the lunges position for this exercise. As the person lowers their body into a lunge position, they are required to simultaneously bend at the waist and stretch the right hand down to touch the alternate left toe and repeat it on the other side.

Taiso

This exercise is very effective for getting rid of stubborn belly fat. This exercise requires a person to start with light jogging in place. This helps in warming up the body. Once done, the person should perform stretches including toe touches, arm circles, and leg swings. The exercise can be finished with ten minutes of jogging or brisk walking.

Seated torso twist

The seated torso twist is a dynamic routine that helps in activating the core. One needs to sit on a flat surface and rotate their torso from side to side. This martial arts exercise targets the lower back, obliques, hips, and glutes — which in turn helps in reducing belly fat.

What do experts have to say?

Prateek Kumar, fitness expert, nutritionist and founder of FitCru tells us, “It’s possible that low-impact activities like Tai Chi, Radio Taiso, and the towel exercise can help you lose belly fat if you’re just starting out on your fitness journey. Although this may occur as a result of calorie burn from practising these exercises. The key to reducing belly fat and maintaining a healthy weight is a holistic strategy comprising of a good diet and regular exercise.”

Frequently Asked Questions (FAQs)

– What exercises burn the most belly fat?
Aerobic exercise including activities like walking, dancing, running or swimming helps in burning the most belly fat.

– How to lose belly fat in 7 days?
With the right kind of diet and exercise routine, one can shed a few calories in seven days.

– What are 5 exercises for belly fat?
Kettlebell Swing, Burpees, Mountain Climbers, Plank and Crunches are the best five exercises to burn belly fat.

– What is the no. 1 way to lose belly fat?
20–40 minutes of cardio each day is the no. 1 way to lose belly fat.

Hero Image: Courtesy Anastase Maragos/Unsplash; Feature Image: Courtesy Mark Hang Fung So/Unsplash

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What is the best time to work out? New research suggests between 7am and 9am in the morning

Is there an ideal time to work out? Exercise is always good for your health — both physical and mental — but researchers are now reporting that exercising in the morning, at specific times, could have a number of advantages, starting with weight management.

What is the best time to workout?

The World Health Organization (WHO) recommends that adults aged 18 to 64 should get at least 150 to 300 minutes of moderate-intensity aerobic exercise per week, combined with muscle-strengthening activity at least twice a week. But little is known about the ideal time to do these workout sessions. A team of researchers recently investigated the “diurnal pattern” of moderate to vigorous physical activity to determine its influence on obesity. In other words, they set out to determine the best time of day to engage in this kind of exercise for optimal weight management.

Published in the journal, Obesity, their research is based on data from the National Health and Nutrition Examination survey conducted by the Centers for Disease Control and Prevention in the USA. Over 5,280 people were cross-sectionally analysed. They were divided into three categories according to a specific algorithm, determining at what time of day they engaged in moderate to vigorous physical activity (morning, noon and evening). The conclusion was that mornings are the ideal time to bolster the benefits of exercise in combating obesity, and thus improve weight management.

The best time to exercise is in the mornings, between 7 am and 9 am

Specifically, the researchers observed a lower body mass index and waist circumference in participants who engaged in physical activity in the morning. The latter also had a healthier diet and lower daily energy intake than the other two groups. Importantly, the scientists report that these results were sustained over time, despite a high propensity for sedentary behaviour in the morning group. Finally, it was between 7 am and 9 am that moderate to vigorous physical activity appeared to be most effective for weight management.

“This is exciting new research that is consistent with a common tip for meeting exercise goals — that is, schedule exercise in the morning before emails, phone calls or meetings that might distract you,” says Rebecca Krukowski PhD, a clinical psychologist with expertise in behavioural weight management, quoted in a statement. Still, the expert, who was not involved in the research, points out that this cross-sectional study has certain limitations.

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“It is not known whether people who exercise consistently in the morning may be systematically different from those who exercise at other times, in ways that were not measured in this study,” she explains. She states, for example, that “the ‘morning larks’ who consistently rise early enough for morning exercise may be biologically different from their ‘night owl’ counterparts.” And that factor should be taken into account in further research into the benefits of morning-based moderate to vigorous physical activity on obesity.

This story is published via AFP Relaxnews.

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You’ve heard of Hot Yoga, but do you know what Hot Pilates is?

Doing Pilates in a room heated to 35 degrees Celsius is shaping up to be the fitness trend of the moment. Called Hot Pilates, this version is said to burn more calories than a traditional Pilates session, and has already won over TikTok.

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What is Hot Pilates and why is the fitness trend going viral?

Everyone’s heard of Pilates. This gentle form of exercise combines muscle strengthening exercises and breathing work, and is renowned for improving strength, endurance and flexibility. It has become a must in the fitness world, helping to gently tone the figure. Over the years, numerous variations of Pilates have emerged, including Pilates Power and Stott Pilates.

But the most recent, and most viral, version of the moment is Hot Pilates. The idea is simple, involving doing regular Pilates exercises in a room heated to between 32 and 35 degrees Celsius, with a higher-than-normal level of humidity. It’s a tolerable heat, rest assured, which is said to help eliminate toxins from the body and burn calories more easily.

On TikTok, the “heated pilates” hashtag has racked up eight million views. In numerous videos, young women demonstrate their Pilates sessions in rooms equipped with infrared lamps, whose role is to diffuse heat. They testify to the virtues of this workout routine, assuring followers that it helps them to better sculpt and tone their bodies.

Hot Pilates isn’t exactly new. It was developed by a professional athlete by the name of Gabriella Walters in 2009, who founded the first studio dedicated to the practice in the USA. But since this summer, Hot Pilates has enjoyed a resurgence in popularity in the fitness world, particularly on social networks.

Is Hot Pilates more effective than regular Pilates?

“We’ve seen a rise in popularity for classes and workouts that people can’t easily replicate at home, and Hot Pilates definitely falls into this category,” the London-based Pilates teacher, Abigail McLachlan, told Marie Claire UK. “The heat offers something new to the more traditional mat Pilates classes and people are often attracted to new and challenging workout routines.”

In the opinion of teachers who practice and teach Hot Pilates, this version represents, as Abigail McLachlan puts it, “more of a challenge” than the traditional workout. “It’s more focused on building strength and endurance,” she says, stimulating concentration and mental strength in the process. “When you’re hot, you tend to focus more on how your body is feeling which is great for the mindful elements of the Pilates practice,” explains Eloise Skinner, a UK-based author and fitness instructor. For people who experience muscle pain on a daily basis, heat can help relax muscles and facilitate certain positions.

In fact, Hot Pilates is said to be more effective than a traditional Pilates session. Practicing in a heated room pushes the body to its limits. The body expends more energy in making this physical effort and in regulating its internal temperature, thus burning more calories. However, no scientific study has yet validated this assertion. “Some studies on hot yoga vs. thermo-neutral yoga have shown similar performance outcomes for both groups,” Dr. Elizabeth Barchi, MD, a sports medicine specialist at NYU Langone Sports Health, told Women’s Health.

To feel the effects of Hot Pilates, it is recommended to practice it one to three times a week, with sessions lasting around 20 minutes, depending on your availability and motivation. However, this kind of workout is not recommended for people with heart problems.

This story is published via AFP Relaxnews. 

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When it comes to the attractive, strong, and clearly defined physique, the members of the Korean boy band BTS never fail to impress. While we can’t stop gushing over the entire septet, it’s Jimin who has us drooling over his seriously impressive physique–well, look at how he went shirtless in Set Me Free’s video, it was a sight the ARMY couldn’t get enough of. Want to know Jimin’s workout secrets? Read on.

Whether it’s a refreshing run in the park to kick his adrenaline or engaging in a high-intensity interval training workout, CrossFit, to build his body’s flexibility and strength – Jimin’s go-to workouts are quite uncomplicated and you never even have to set foot in the gym to inculcate these. If you’re also looking to start your fitness journey, Jimin style, here’s all you need to know about his fitness holy grails!

Stay in shape like BTS’ Jimin by following his workout routine

[Weverse Magazine] Jimin: “I want to be better, and cooler”#BTS Proof release interview

Want to know more? Go to Weverse Magazine!

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— Weverse (@weverseofficial) June 18, 2022

Cardio

No brownie points for guessing this one, as the BTS star has dazzled us with his dance moves throughout the years. It’s well-known that BTS members meet their cardio requirements by indulging in intense dance sessions that last up to two hours. According to Kpop Starz, Jimin also engages in cycling and running to meet his cardio requirements.

Cardio, also called aerobic exercise, is one of the most essential components in any workout to get your blood pumping. A good cardiovascular workout improves your endurance by increasing your heart rate, breathing rate and boosting your blood circulation. The idea is to engage in physical activities that get your heart rate to a zone where you are burning the most fat and calories.

Cycling, running, jogging, rowing, swimming, walking, hiking or even certain everyday tasks like cleaning, gardening etc. can count as activities boosting your heart health.

Bodyweight exercises

A convenient, low-cost, customisable workout for building overall fitness and strength? That’s exactly what bodyweight exercises are! Whether you’re a beginner learning how to handle your body weight as you try out fundamental movements like a squat/push-up or an advanced individual who wants to progress into more challenging exercises – incorporating bodyweight moves into your routine is a must.  As for Jimin, the singer is reportedly fond of push-ups, crunches, squats, and wall pull-ups.

Bodyweight exercises have the ability to improve both your cardiovascular endurance and muscle strength at the same time. Moreover, they improve your functional fitness, core stability and balance, increase flexibility and mobility as well as ease your way into doing more advanced exercises.

Since your equipment is only your body, these exercises can be done from anywhere and given the countless exercise variations, you’ll never get bored.

Ab workout

A strong core doesn’t just look good, it translates into a more athletic lifestyle that makes your body stable. The abdominal muscles play a crucial role in posture, support of the spine, balance, stability and even respiratory functions. It’s especially important for people engaged in strenuous activities or sports because a strong core strengthens your limbs so you can punch harder, smash faster or hit with more force. Moreover, if you’ve constant lower back pain, trust the abdominal exercises to give you that much-needed flexibility and reduce your muscles’ rigidity.

Jimin’s ab workout reportedly includes pike push-ups, jumping jacks, leg raises, and push-ups. Not only will core workouts help you get those dreamy six-pack abs, but make your everyday chores way more easy and efficient. It’s ideal to do ab workouts 2-3 times a week, giving yourself at least 48 hours of break between sessions for recovery.

CrossFit

CrossFit has worked wonders for Jimin, helping the singer improve his dancing skills and making him feel stronger.  According to Koreaboo (via GQ), Jimin spoke about the benefits of CrossFit, mentioning, “I actually feel stronger. It’s also brought greater stability to my dancing. Perhaps it’s because of my increased core strength, but I’ve noticed that I have better balance now.”

So what’s CrossFit? It’s a form of high-intensity power fitness which combines elements of cardio, weightlifting, gymnastics and more to create an interesting yet challenging pattern that keeps pushing your limits. Since the program is designed to be challenging by working your whole body, it boosts overall fitness. By incorporating weightlifting, CrossFit ensures excellent development of your strength and muscle. Similarly, the inclusion of various cardio exercises like running and cycling improves your cardiovascular fitness and endurance.

Being a high-intensity workout, CrossFit can help burn a lot of calories in a short time thereby being perfect for weight loss. Lastly, since workouts are a great outlet to relieve stress and anxiety, CrossFit is unmatched in its potential to boost your mental health.

Will you try out these Jimin-approved workouts?

(Hero image credit: bts.bighitofficial/ Instagram)

(Feature image credit: weverseofficial/ Instagram)

Frequently Asked Questions (FAQs)

• What exercises does BTS’ Jimin do?

Jimin’s workout routine includes cardio, bodyweight exercises, ab workout and CrossFit.

• What exercises do BTS members do?

Each BTS member has their own workout routine and diet plan. However, all seven members meet their cardio requirements by indulging in intense dance sessions.

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What is the burnt toast theory? Currently very popular amongst the TikTok crowd, this new lifestyle trend is proving a useful mental health tool for many.

Originated on TikTok, the burnt toast theory involves accepting that everyday inconveniences occur for the right reasons, thus avoiding more serious disasters. According to its proponents, this theory helps to alleviate stress and anxiety.

What is the burnt toast theory on TikTok all about?

The burnt toast theory takes its name from an everyday situation that’s already been experienced by millions of people — when a slice of bread comes out of the toaster burnt to a crisp. This minor breakfast time blip is nevertheless likely to delay your departure for work or school, and therefore cause stress. But, according to burnt toast theory, this time wasted toasting another piece of bread is actually the universe’s way of preventing another incident, which could be much more serious. Basically, even bad things happen for good reasons.

https://www.tiktok.com/@offthe__grid/video/7262013087568645422

This way of seeing the glass half full appears to have gained ground thanks to a video posted this summer on TikTok by a user named offthe__grid. The user explains that she adopted this theory to calm her anxiety. In her video, viewed almost 100,000 times, the young woman states that: “It’s really been helping me accept things that are out of my control.” “Adopting [this theory] and really thinking about it when I might be upset about something that’s out of my control has really grounded me and I have a little bit more peace in my life. Of course, you won’t know exactly what the ‘burnt toast’ has saved you from, but that’s not the point. The point is to allow you to accept things in life that are completely out of your control, to give you more peace and ground you.”

Finding meaning in life (and in toast)

Burnt toast theory is actually a psychological mechanism we already adopt instinctively: finding meaning in life, even in the worst of times. “Our human instinct is to seek meaning by crafting chaos into cohesion,” psychologist Cameron Williams told Refinery29. “Our own resilience and strengths as humans allow us to take our unique circumstances and make them work for our benefit.” In short, even if we designate the universe as the master of our destiny, we are, in reality, the only ones responsible for the events that happen to us. However, the expert believes that concepts like burnt toast theory can help provide “anchors in life’s storms” and could be an effective solution for staying strong when life throws up something unexpected or when things seem to escape our control.

This story is published via AFP Relaxnews.

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Whether you’re looking for a massage, body scrub, or a couple’s experience, Loft Thai Spa has it all, especially at its newest branch. 

Just over a few months ago, Loft Thai Spa, an award-winning spa, opened its newest location, Loft Thai Spa & Wellness. Located right in the heart of Bangkok at Sukhumvit 24, their latest branch is just 50 metres from Phrom Phrong BTS. Convenient and accessible via public transport, there’s also a designated parking lot for those who prefer to drive. 

[All images courtesy of Loft Thai Spa & Wellness]

Loft Thai Spa & Wellness

Now, as we live in a modern-day, fast-paced society, external and internal stressors are prone to arise. So, for those looking to escape that hectic city life whilst remaining in the city, Loft Thai Spa & Wellness is just the place. Get ready to enter the realm of relaxation and true bliss, as this spa has the best techniques for a rejuvenating journey. Whether it’s the design that provokes a sense of tranquillity or the highly skilled therapists, their newest branch can bring you back to life. And that’s what we all need when burning out and stress is everywhere. Sometimes, slowing down and allowing serenity to enter our souls is the solution, which their Sukhumvit 24 branch has to offer. 

The Ultimate Couple HydroSense Experience

Besides providing various programs such as aromatherapy, body treatment, facials, and their insanely popular Thai Warrior Massage, their latest location also has a new package. Only available at Loft Thai Spa & Wellness is the “Ultimate Couple HydroSense Experience.” This luxurious package is excellent for couples seeking an intimate escape from their busy lives. Tailored-made just for two, this three-hour getaway helps lovebirds rest and reconnect through a holistic journey.

The experience begins with a soothing floral foot bath to aid in letting go of one’s troubling thoughts. Then, the couple is transferred to a private jacuzzi for hydrotherapy and chromotherapy bliss to renew their soul. Afterwards, there’s a relaxing 90-minute aromatherapy massage and a 60-minute intensive facial treatment using only premium skincare products. Culinary delights and soothing premium blends from Monsoon Tea Thailand are also included at the end. 

The “Ultimate Couple HydroSense Experience” is more than just a package. It is going through a deep dive with your lover to bring in the feeling of togetherness when sometimes one’s busy life puts our hearts apart. Every element of this holistic journey was carefully designed to improve health and solidify relationships. Whether it’s the hydrotherapy, the aromatherapy, or the nourishing facial treatment, this experience is truly like no other. With ten private treatment rooms and more than 800 square metres, choosing Loft Thai Spa & Wellness will undoubtedly make one’s inner radiance shine like never before, leaving every guest feeling refreshed and reconnected. 

Loft Thai Spa & Wellness, 682/6 Sukhumvit Road, Khwaeng Khlong Tan, Khlong Toei. Open daily from 10 AM to Midnight. For further information, please call +66 06 34 87 23 08 or visit their website here.

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You have to be careful when you have high blood pressure. These are the vitamins, supplements, and herbs you need to avoid.

Popping a vitamin pill for good health may seem like a simple method to supply your body with essential nutrients. However, be wary of the health risks it can invite over time. Even though rare, the consumption of certain vitamins can affect your health adversely if you have conditions like high blood pressure.

Vitamins are organic compounds that are pivotal in the normal functioning of your body. Naturally, people believe the best way to fight any kind of deficiency is by increasing their intake of natural sources of vitamins or including supplements in their diets. Despite how safe and beneficial they may sound, vitamins, supplements and medicinal herbs should only be consumed after consulting a medical practitioner.

What is high blood pressure?

The American Heart Association defines high blood pressure or hypertension as a condition when the force of your blood pushing against the walls of your blood vessels is consistently too high. Excessive pressure on the arteries can damage the elasticity of arterial walls, decreasing blood flow to the heart, and eventually leading to heart failure.

Maintaining normal blood pressure is pivotal for the proper flow of blood from the heart to various organs in your body. Blood pressure is measured in millimetres of mercury (mmHg).

Systolic blood pressure and diastolic blood pressure

Your blood pressure reading comprises two parts — systolic and diastolic blood pressure. Systolic blood pressure, which forms the upper half of the reading, measures the force of blood in your arteries when the heart beats. Meanwhile, diastolic blood pressure, the lower half of the reading, measures the pressure in your arteries when the heart rests between beats.

According to the Mayo Clinic, if you have a reading of 130/80 mmHg or higher, you may have high blood pressure. In a healthy human, the normal systolic blood pressure should be less than 120 mmHg and normal diastolic blood pressure should be less than 80 mmHg.

Symptoms of high blood pressure

Most often, high blood pressure is a silent condition that exists without any visible symptoms. However, there are a few signs you can look out for. Chest pain, dizziness, difficulty in breathing, nausea, severe headache and blurred vision are some common indicators.

A very high blood pressure, if ignored, can result in severe complications of the heart. The Word Health Organization reports that hypertension is a major cause of premature death worldwide and around 46% of adults with the condition are unaware that they have it.

What causes high blood pressure

Excessive alcohol or tobacco consumption, physical inactivity, high-salt diet, excess weight or lack of quality sleep can trigger high blood pressure. You can manage it naturally by making lifestyle changes.

Routine tests are crucial to help monitor blood pressure. Don’t hesitate to consult a physician if you note persistently high blood pressure levels.

Which vitamins affect blood pressure

While the intake of certain vitamins, supplements and herbs reduces blood pressure, some can also adversely affect it. Avoid these in your diet if you are at risk of high blood pressure.

Vitamin E

Vitamin E plays a crucial role in your body’s defence mechanism by strengthening your immune system. A fat-soluble nutrient, it acts as an antioxidant that protects our cells from the damage caused by free radicals. Even though vitamin E is important for your body, people with high blood pressure should consume it with caution.

According to the US-based health agency, National Institutes of Health (NIH), high doses of vitamin E supplements may reduce the ability of your body to form clots after an injury. It can also lead to bleeding in the brain known as hemorrhagic stroke. This might increase risk factors for those taking blood thinners and other medicines for high blood pressure.

Vitamin D

An excess of vitamin D supplements can lead to a serious condition called hypervitaminosis D. According to Medical News Today, this can lead to a rise in the calcium levels in your blood, causing hypercalcemia. It can trigger complications like high blood pressure, heart arrhythmias, fatigue and muscle weakness.

Though rare, vitamin D toxicity is a potentially dangerous condition. Hence, it is wise to consult a healthcare professional before starting vitamin D supplements.

Vitamin K

Vitamin K is important to improve cardiovascular health. It plays a crucial role in your body’s haemostasis, blood clotting mechanism and bone mechanism. However, this vitamin can interact with blood-thinning medications and cause heart-related complications.

The Cleveland Clinic has examined in detail how vitamin K can be dangerous. For instance, if you take warfarin, an anticoagulant medicine, ensure there is no sudden spike in the levels of vitamin K by regulating your intake. Otherwise, it may decrease the effectiveness of the medicine.

According to a study published in the National Library of Medicine, too much vitamin K can stop warfarin from working correctly and can increase the risk of a blood clot, heart attack, or stroke.

Arnica

A perennial herb famed for its anti-inflammatory and analgesic properties, Arnica montana is used to treat conditions like swelling, inflammation, bruises and burns. While arnica is generally safe when used topically, it can cause health issues if orally ingested in excessive quantities.

According to Mount Sinai, a hospital network in the United States, arnica can cause dizziness, tremors and heart irregularities. The Cleveland Clinic also notes that the herb contains a toxin called helenalin, which can be deadly if taken in excess. It can also cause high blood pressure.

Asian Ginseng

Asian ginseng or Panax ginseng is a perennial plant that predominantly grows in the mountains of East Asia. The root of this produces ginseng, which is popularly believed to help manage stress, increase immunity and boosts brain function.

However, an article published in the National Library of Medicine notes that the effects of ginseng on blood pressure are contradicting. While some studies claim ginseng helps lower blood pressure, others say it can contribute to elevated blood pressure, reports Mount Sinai. Hence, it is advised not to consume ginseng without consulting a physician if you have cardiovascular diseases or other risk factors.

Liquorice

This herbal supplement is used in the treatment of respiratory infections, ulcers and digestive issues due to its anti-inflammatory and anti-microbial properties. The NIH warns of increased blood pressure levels and decreased potassium levels if liquorice is consumed in excess.

Consult your physician before taking liquorice, especially if you have heart disease, hypertension, chronic kidney disease, or other serious health problems.

Caffeine

Caffeine, found in tea and coffee plants, can stimulate your central nervous system, thereby increasing your energy. The Mayo Clinic observes that the intake of caffeine can result in a short, yet dramatic increase in blood pressure levels.

However, Healthline notes that regular intake of coffee does not cause this temporary increase. Research indicates that this may be due to the caffeine tolerance the body develops due to the habit.

Guarana

Guarana is a herb that is often found in health drinks. Guarana has many benefits, such as being rich in antioxidants, having antibacterial properties and helping reduce fatigue. However, it contains caffeine, which is known to cause short-term increases in blood pressure by elevating one’s heart rate.

St John’s Wort

St John’s Wort is a shrub with yellow flowers and is believed to have been used by ancient Greeks for various diseases and conditions. It is primarily used in the treatment of depression, attention deficit hyperactivity (ADHD) and conditions like insomnia, kidney and lung conditions.

According to the NIH, St John’s Wort can interact with heart medications and blood thinners to produce undesirable effects. While generally herbs are considered safe for ingestion, do remember to consult your physician before taking them, especially orally.

Bitter orange

A supplement that comes from the extract of the fruit or peel of bitter oranges is used in traditional Chinese medicine for indigestion, nausea and constipation. Today, the bitter orange extract is also used in athletic performance supplements and for weight loss. Bitter orange extract is commonly used as a substitute for ephedra, another herb that is used in dietary supplements.

As per the NIH, the presence of ephedra in dietary supplements is known to cause high blood pressure and is linked to heart attack and stroke. This prompted the US Food and Drug Administration to ban the use of it in dietary supplements. However, the cardiovascular effect of bitter orange extract alone or combined with substances like caffeine and green tea is inconclusive. While some studies have shown that bitter orange supplements raise blood pressure and heart rate, others show it is not applicable for common doses. People with a known history of heart disease should never consume bitter orange supplements without medical consultation.

Hero and Featured Image credit: Courtesy Anna Shvets/Pexels

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Real talk: It takes more than a couple of planks to sculpt a rock-solid mid-section. But adding yoga to your workout routine is an excellent way to give your belly some definition. And while many yoga poses focus on strengthening the core, these stomach toners take top honours. So, bookmark these morning yoga poses for a flat stomach.

You may have performed 100 half-hearted bicycle crunches, but you can finally start seeing results by incorporating these asanas in your morning yoga practice. Yes, these core-strengthening asanas can give you a flat belly faster than banging out a million crunches. The yoga asanas challenge your balance and work your obliques, hip flexors, and even glutes to help you sculpt a seriously strong mid-section. Plus, yoga also provides relief when your belly needs a little debloating.

We have listed down the best yoga poses to practice in the morning for a flat stomach. Bonus: These poses are great for digestion, too!

Morning yoga poses for a flat stomach

1. Paschimottanasana or seated forward bend

Benefits: The seated forward bend not only helps in toning the abdominal muscles but also offers an admirable level of stretch to the thighs, hamstrings and hips. Consistent practice of this yoga pose will help you achieve a flat stomach in no time.

Steps to perform paschimottanasana

1. Sit with your spine erect and a relaxed body.
2. Stretch your legs forward and point your toes towards the ceiling.
3. As you inhale, stretch your arms in front of you and slowly bend forward.
4. Try to touch your toes with your hands. If your hands do not reach your toes, stretch a little further and lower your head.
5. Take deep breaths in this position and repeat 10 times.

2. Bhujangasana or cobra pose 

Benefits: Incorporating bhujangasana in your morning yoga practice will help you work the glutes. It also engages your arms and upper body all while engaging your core. What’s more, the asana works your entire body while keeping your heart rate up.

Steps to perform bhujangasana

1. Lie on your stomach while resting your forehead on the ground.
2. Place your palms in such a way that they touch the ground under your shoulders. Your feet and heels should lightly touch each other.
3. As you inhale, slowly lift your head, chest and abdomen while keeping your naval on the floor.
4. Now pull your torso back with the support of your hands.
5. Take slow, deep breaths, as you curve your spine, vertebra by vertebra. If possible, arch your back, straighten your arms and tilt your head back.
6. Hold the pose for 4-5 breaths and repeat 4-5 times.

3. Hastapadasana or standing forward bend

Benefits: This yoga pose engages your abs and back muscles. It is also an excellent movement for rehab from back injury. Apart from working as a core strengthening asana, it also provides flexibility to the spine.

Steps to perform hastapadasana

1. Stand straight with your arms alongside the body and your feet together.
2. As you inhale, extend your arms overhead.
3. Breathing out, bend forward without bending your knees.
4. You can rest your hands either on the floor or on your legs.
5. As you exhale, lift your hips and tailbone, and let the head relax.
6. Then as you inhale, stretch your arms forward and slowly come back to the standing position.
7. Then breathe out and bring your arms to the sides of your body.

4. Viparita Shalabhasana or superman pose

Benefits: Master this yoga asana and you will have those lower abs showing in no time. Viparita shalabhasana is an excellent pose to work your ab muscles, transverse ab muscles, obliques and lower back.

Steps to perform Viparita Shalabhasana

1. Lie on your stomach with your chin resting on the ground.
2. Keep your legs close and stretch your arms out in front.
3. As you inhale gently lift your chest, arms, legs, and thighs off the floor. You should resemble a flying Superman!
4. Keep breathing in this position and ensure that your elbows and knees are not bent.
5. As you breathe out, gently lower your chest, arms, and legs.

5. Setubandhasana or bridge pose

Benefits: Achieving a flat mid-section isn’t possible with a weak upper body and the lats are the biggest muscle in the upper body. Setubandhasana helps strengthen the lats while working on your hip muscles. This asana holds the abs tight and also does wonders for your glutes and back.

Steps to perform setubandhasana

1. Lie on your back and place your arms by the side of your body.
2. Keep your feet hip distance apart and fold your knees. Your knees and ankles should be in a straight line.
3. As you breathe in, genlty lift your lower, middle and upper back off the floor.
4. Roll your shoulders and try to touch your chest with your chin.
5. Keep your thighs parallel to each other.
6. Then interlace your fingers and push the hands on the floor to lift the torso further up.
7. Hold this posture for a minute as you take long, deep breaths.
8. Then gently release and come out of the pose.

6. Dhanurasana or the bow pose

Benefits: Dhanurasana stretches the abdominal muscles and helps improve metabolism. While this yoga pose can be a helpful addition to your weight loss plan, it should be combined with a clean diet, to see remarkable results.

Steps to perform dhanurasana

1. Lie on your stomach and place your arms by the side of your body.
2. Fold your knees and hold your ankles.
3. As you inhale, lift your chest off the ground.
4. Pull your legs up and pay attention to your breath. Stretch only as much as you are comfortable.
5. As you breathe out, gently lower your chest and legs to the ground. Release the ankles and relax.

7.  Navasana or boat pose

Benefits: Navasana is an excellent asana to strengthen your abdominal muscles. This yoga pose works your core, back, shoulders traps, and arms, all while building muscular endurance. Plus, your heart rate will stay elevated when you hold the pose, so you will burn calories.

Steps to perform navasana

1. Lie on your back while placing your arms by the side of your body.
2. Then lift your chest and feet off the ground, such that your fingers and toes are in the same line. As the abdominal muscles contract, you can feel the tension in your abdominal area.
3. Take slow, deep breaths and hold the pose for as long as you are comfortable.
4. Then as you exhale, slowly lower your hands and legs.

8. Phalakasana II or forearm plank pose 

Benefits: Forearm way is an exclellent way to work your obliques, strengthen your deep front and fire up your arms at the same time. This asana also focuses on your lower abdominal muscles helping you strengthen your core.

Steps to perform phalakasana II

1. Begin in the plank pose and lower your forearms, one arm at a time.
2. Place your elbows directly under your shoulders.
3. As you firm your shoulder blades, push your heels back.
4. Then as you engage your thighs, draw in your belly
5. Take 4-5 slow, deep breaths in this position and lower your body.

Bid adieu to that belly fat with these yoga poses and bring your A game to the mat every morning.

(Hero and feature image credits: Pexels)

Frequently Asked Questions (FAQs)

• How do I keep my stomach flat in the morning?

Practice yoga for a flat stomach. Yoga works your obliques, hip flexors, and even glutes to help you sculpt a seriously strong mid-section. Plus, yoga also provides relief when your belly needs a little debloating.

• Which yoga poses reduce belly fat?

Yoga poses such as bhujangasana, navasana and shalabhasana are excellent to reduce belly fat.

• Does kapalbhati help reduce belly fat?

Yes, kapalbhati works the abdominal muscles and aids in reducing belly fat.

• How many months does it take to reduce belly fat by yoga?

With consistent yoga practice, you will be able to notice some definition in your mid-section within a month.

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Is living the delulu life the way to go?

We’ve all heard of manifestation, a technique where people think positively to achieve their goals or desires. But have you heard of being delulu? ‘Delulu’ has been all over social media, especially on TikTok. It is a slang term that many Gen-Zs have been using as an abbreviation for the term “delusional.” 

[Hero & Feature Image Credit: Legally Blonde/Metro-Goldwyn-Mayer Studios Inc]

Why the millennial trend of being ‘delulu’ could be the ‘solulu’ to better living

Where did being delulu originate from?

Although delulu has been popping up all around social media, the word actually goes all the way back to 2014, when it was coined by the K-pop fan communities, explicitly referring to delusional fan behaviours. For instance, believing you’ll end up with your idol is an example of being delulu. However, nowadays, individuals use the slang term to describe someone with unrealistic beliefs and fantasies in general.

me and my delulu self against the world

— ًًََ (@klsayazl) May 23, 2023

Why being delulu can help you better your mindset and get ahead in life and career

Being unrealistic or overly idealistic when it comes to dreaming about a good life for yourself isn’t bad. It just means you have radical self-confidence, which can help get you that dream situation. Tricking yourself into thinking you’re qualified, even if you are not, shows self-confidence and can make others believe in you. Isn’t that great? It’s all about positive affirmations and thinking, which are critical to happiness.

As TikToker Hannah Chan says, “Every self-made person practises a special kind of delusion, where in their heads they’ve already made up their minds that they’re successful. And the reality just catches up later.” Chan also added she started to get rid of her bad habits, left her job to move to India, and invested in a business mentor. Despite Chan not genuinely knowing what her future holds, she just did it. And with her abundance mindset, her reality came true. Call her delulu?

https://www.tiktok.com/@realhannahchan/video/7243883381119798555?_t=8fGUA4eiIlt&_r=1

How to be delulu 

Remember, being delulu only works when paired with action. So, to start, slowly brainwash yourself into thinking positively. For example, if you want to be that rich girl, you must first believe it enough to tap into your brain. Yes, thinking realistically is safe, but what good has come from that? Realistic thinking only puts you in the same position. It keeps you in a box. So, shoot for the stars. You see yourself in a mansion, retired by 30? Think about what you must do to get to that point, then embody it. It’s not about being what you desire now, but if you think you are something, then it will come. Look at Elle Woods. Although she’s a fictional character, everybody thought that girl was delusional. But ultimately, her delulu was the solulu to her entrance to Harvard and great success. 

The post Why the Gen Z trend of being ‘delulu’ could be the ‘solulu’ to better living appeared first on Lifestyle Asia Bangkok.

If you’re a lazy girl like me and prefer doing the bare minimum, check out this ultimate guide for your morning wellness routine.

Let’s be honest. Most of us don’t have that beautifully aesthetic morning routine we see all over social media. Some of us don’t even shower in the morning, let alone have time for breakfast. It’s not because we’re lazy. We just prefer to do the bare minimum. And that’s why this morning wellness routine is perfect. It’s all about making things easy for us, especially if you’re not a morning person. It’s giving looking elite without effort, and we love it.

[Hero & Feature Image Credit: Unsplash/Bruce Mars]

The ultimate lazy girl morning wellness routine 

Lay out clothes the night before and place a glass of water beside your bed

For those who take forever to choose an outfit, a tip is to pick out your clothes the night before. Not only will this save time, but it’s much easier and less stressful than doing it in the morning. Also, since hydration is crucial for our morning wellness routine, place a glass of water beside your bed. Once you wake up, you can chug that down and flush out the toxins.  

Splash your face with cold water 

Once you’ve hit your alarm, head to the bathroom to splash your face with cold water. Trust me. This will instantly wake you up due to the shock of cold temperatures stimulating your nervous system. This method also shrinks pores and helps with morning puffiness. Who doesn’t want that? Also, since you’re in the bathroom now, you might as well brush your teeth. 

Make yourself a coffee or your drink of choice

After getting instant energy from the cold splash of water, head to the kitchen to make yourself a coffee or drink of choice. Why shouldn’t you shower just yet? Well, if you love hot coffee or tea in the morning, it’s better to let it cool down whilst you’re in the shower. So, after you’re ready to seize the day, there’s a lovely drink waiting for you. How efficient. 

Go shower & get ready 

The best time to shower is when your drink is in the making and cooling down. Take this time to relax, and don’t forget skincare (or at least moisturiser and sunscreen). Please don’t skip out on putting that SPF all over your face and neck. 

Daily journaling and affirmations

Although some may like to keep their journal beside their bed, why not leave it on the kitchen table next to your coffee? That way, you’ll see it when you reach for your drink once ready. Write down a to-do list for the day. To make the tasks more fun, give yourself a reward at the end if everything is accomplished. Also, write down some affirmations to make your day more positive. You can use this time to eat breakfast too before heading out the door. 

The post The ultimate lazy girl guide to a morning wellness routine appeared first on Lifestyle Asia Bangkok.

The Buddha once said that health is the greatest gift, but the Buddha didn’t have to pay for a gym membership. Let’s check out the most expensive gym memberships in Bangkok.

Every gym isn’t built the same. After all, we pay for what we believe is worth the money. Some places have a variety of classes to choose from. Many have their own pools and saunas, and a lot feature state-of-art equipment and a fitting service to boot. As you look for a new place to work out, let’s see which gyms are expensive, and see if they’re worth it.

[Hero and featured image credit: Sven Mieke/Unsplash]

The most expensive gym memberships in Bangkok

BASE Bangkok

BASE Bangkok’s classes start at THB 4,900 per month, which entitles you to 16 classes for the whole month, so that’s THB 306 per session. That price can be lowered to THB 197 per session, but these packages require you to commit six months minimum. Don’t want to commit that long? The THB 4,900 per month jumps to THB 7,900. One individual session, without packages, costs THB 975.

With that pricing, BASE shines in helping you achieve your personal goals by using instructors and personal trainers that are qualified to train any client. You have a goal body you want to achieve? Sure. A young person in the family interested in being more fit? They have people experienced in coaching young people. Pre and post-natal training? They even have coaches for that.

You can find more information at BASE Bangkok.

Training Ground

Don’t let Training Ground’s THB 5,450 per month price tag deter you, as everything is catered to you from day one. They have custom onboarding sessions to guide whatever your level is, then they offer a fully-scalable experience when it comes to exercise. You will get to push yourself to get to your goals, but it can also be more to your pace. Plus, Training Ground has a very positive community that will help boost your enthusiasm when it’s time to get down and dirty.

You can find more information at Training Ground.

Virgin Active

Famed as one of the more expensive gyms in Bangkok, many go for Virgin’s “Long Termer” package. It says it starts at THB 562 a week, but prices can go up depending on the location you choose as your home base. The 12-month minimum commitment can certainly run you up. Still, unlimited classes, unlimited access, great facilities—all that does make a difference in making a decision. Plus, that price also includes classes that may be a lot more expensive elsewhere, such as Pilates.

You can find more information at Virgin Active.

The Lab

The Lab shines when it comes to personalised training, especially for weight loss. Still, four weeks of unlimited personal training can run you up THB 29,997, and group classes are THB 16,997 for five weeks. Despite those prices, they do have amazing reviews from tried and true customers impressed by how they excel at losing weight. If it works, it’s worth the price, right?

You can find more information at The Lab.

F45 Training

F45 Training is time efficient. A 45-minute session burns up to 750 calories. You get a full body workout, you get results. With that in mind, one week of unlimited training is priced at THB 2,500, and one month is THB 4,900. There’s also the THB 4,000 per month price tag, but this limits you to 8.15am classes on weekdays and Saturdays only, and who gets ready at that time anymore?

You can find more information at F45 Training.

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Just because you’re on a wellness retreat doesn’t mean you can’t indulge in a juicy burger. Welcome to RXV Wellness Village, which showcases a different side to a healthy getaway that is fun and suitable for everyone. 

Although prioritising one’s health is the starting point to a quality life, many find it boring and difficult. However, this wellness resort is here to change that by breaking the “health and wellness” stereotype. Less than an hour’s drive from Bangkok in Suan Sampran, Nakhon Pathom, is RXV Wellness Village. This wellness destination is ideal for anyone looking to relax and recharge their mind, body, and soul. 

From having a hotel, a clinic, a restaurant, a shop, and various treatments and wellness activities, RXV has definitely checked all the criteria for a health and wellness destination. With “Everyone’s Wellness” being their concept, RXV is the perfect place to come as a family, couple, or alone. 

[All images were from RXV Wellness Village]

RXV Wellness Village: A new approach to health and wellness

Upon arrival, I was instantly hit with fresh air, as lots of nature surrounds the area. The place was radiating positive energy. Its remote location is ideal for those wanting to escape the polluted Bangkok city. Although RXV recently opened in March 2023, the property has been around for decades, formerly known as The Rose Garden Hotel. 

After renovations, the property has reopened as the RXV Hotel, complete with 83 rooms. What’s unique about each room is its history and how cosy staying there was. It’s interesting to see how some decorations were the previous furniture from the former hotel but revived and given new life. Not to mention, the service was impeccable. There was a warm welcome since check-in, and throughout the stay, many friendly interactions. 

Wellness Zone

Although there’s always something to do at RXV, the highlight of this wellness village is the treatments that answer needs for any generation. Their wellness zone covers 4,000 square metres and contains various individual and group activities for all ages. How do they cater to everyone? There’s a consultation where you talk to a specialist about what you need fixing. For instance, what areas do you experience pain in or do you have any daily stressors? There’s also a body and spine assessment using cutting-edge technology to discover the body’s strengths and weaknesses. Then, a program will be suggested. These programs use a combination of medical science, advanced technology, natural science, and Eastern knowledge like Traditional Thai medicine.

RXV also has Bor naam, containing various hydrotherapy pools to unwind. The Cold Plunge Pool, Vitality Pool, Oxygen Pool, and Experience Shower offer a new dimension of bathing through light, colour, and sound. Our favourite was the Vitality Pool, which aids in reducing muscle stiffness— perfect for those with office syndrome. Once you switch to the Cold Plunge Pool, prepare to be in 15-degree waters. Your muscles and brain will feel incredibly refreshed. 

Treatments catered to your personal needs 

At RXV, everything is personalised, focusing solely on you and your needs. For example, those with stomach issues can head to the Wellness Gaya zone. Let us tell you their belly and gut massage does debloat your stomach, and it’s great for those who have GERD. If you experience Office Syndrome, their deep tissue massage uses modern technology that helps relax muscles. 

Those facing mental exhaustion are introduced to the Wellness Jai zone, where they use holistic medicine. The treatments in this area aim to relieve stress. For example, the Thai Pure Nutrient Hair and Scalp Massage stimulates blood circulation, helping elevate tension. There’s even a Lady Health Therapy that uses Eastern medicine to restore the balance of the female reproductive system. 

Body, mind, and a whole lot of self-love 

Despite the resort having numerous activities like yoga, pilates, and HIIT, we got to try the crystal sound healing and the Mandala workshop.

Let’s start with the crystals. After dinner, we headed to a room where we all sat to listen to the crystal bowls. The experience is different for everyone. As the vibrational frequencies ran through our bodies, some fell asleep whilst others were wide awake. During the 90 minutes, the soft sounds radiated a healing energy, teaching one patience. 

Moving to the Mandala workshop, we created art with flowers. At first glance, one thinks it’s just flower art, but there is a deeper meaning. This activity helps you learn about your present self and mind using flowers and colours. Our guide lit sage, played with the crystal bowls, and told us the meaning of our masterpiece. It was surprising and somewhat scary how accurately he read us just through our art. 

Healthy meals don’t have to be bird food 

One of the first things we heard here was, “Wellness and health don’t mean bird food.” There are so many ways to be healthy. Just starting and accepting is the best, which RXV is trying to do. As they believe that good health also begins in the kitchen, their chef introduces a fun way to healthy eating. The RXV Kitchen and Café uses the concept of Rainbow Foods with lots of colourful dishes packed with nutrition and delicious flavours. 

We got to try Khao Pla Gae, which had the perfect balance of sweet, salty, sour, and spicy notes. What shook us was the burgers. Have you ever heard of a wellness retreat serving burgers? Well, at RXV, since they’re trying to introduce more people to eating better, they have tweaked dishes that many view as ‘unhealthy.’ Although their burger might not be 100% clean, at least there’s some nutritional value.

All in all, RXV’s kitchen is perfect for those trying to transition to healthy eating, and for those trying to transition to healthier lifestyles over all. 

RXV Wellness Village, 88, Yai Cha, Sam Phran District, Nakhon Pathom 73110,+66 034-151-822. 

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Growing up, I never thought I would have a breast cancer scare in my 20s, especially after just graduating from university. 

It has been over a year since I officially found a lump on my right breast. Although I noticed the lump way before, I thought it was just muscle as I was lifting a lot. It wasn’t until the beginning of September that I laid down, and the lump was poking out of my right chest. And that’s when I got my breast cancer scare. In keeping with our monthly theme around health, here’s my personal story.

[Hero & Feature Image Credit: Pexels / Karolina Grabowska]

My breast cancer scare at 22: Why it’s never too early to care for your health

Detection

I never thought I would have a lump in my breast, especially when I exercised daily, ate well, and was only 22. I immediately went to the hospital, and the doctor ran some tests on me, took my blood, and said it was a non-cancerous benign tumour, a.k.a. fibroadenoma. He said I wouldn’t need the surgery, and it was pretty normal for women, especially those who started birth control early. 

However, within a month, the mass rapidly grew. I returned to the hospital, and the doctor said it was a size of a ping-pong ball. Despite telling me it was non-threatening, I scheduled the surgery to ease my mind as he said it could grow significantly. Although it was my choice to do the surgery, I remember crying for days as I knew my body would never look the same, and there would be scarring. What else could I really do? There was a chance of the mass reducing, but what if it didn’t, and it got bigger than a ping-pong ball? In my view, taking the lump out was the only way. 

Surgery

Before the surgery, I couldn’t consume food or water as my stomach needed to be empty for the anaesthesia. From what I remember, I was super anxious before it, and whilst laying on the operation table. However, as I counted down to 10, I somehow knocked out at 4. Upon waking up, I was in a daze, but the worst part was the pain in my throat from the tube that helped me breathe during the operation. Overall, there was mainly discomfort and swelling in the surgical area and my face, from the saline IV. 

The importance of checkups 

Even though I had to undergo surgery, I’m grateful the mass is out. Having experienced this, I realised checkups are crucial. Whether you’re a woman or man, young or old, if you notice something is wrong, seeking medical help is the answer. Despite my initial feeling of being “one of the unlucky ones,” after talking to doctors and researching, fibroadenoma is quite common. Even fitness influencer Krissy Cela and actress Rachel Zegler have undergone surgery for it. Although I may have a scar now, early detection saves lives, so don’t forget to go for checkups even though the results might be scary. You’re never alone. 

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Just like we age, our skin will too. Here are some of the best beauty tips from mothers.

Ageing is inevitable. We’ll all wrinkle and sag one day, and although looking forever young is impossible, slowing down the effects of the ageing process isn’t. It is well-known that prevention is key if you want to age well, and it is best to start young. But where do we begin? So many fad trends online tell us what’s good and what’s not. One day this product is excellent; the next, people cancel it. With that, we’ve asked six mothers for their beauty secrets for looking forever young, because mothers always know best. 

[Hero & Feature Image Credit: Freepik]

6 forever young beauty tips from mothers

Sunscreen

We’ve all heard about how important sunscreen is, as it’s one of the essential anti-ageing tips. Whether you’re staying indoors or heading outside, applying sunscreen every day is vital. “You’re exposed to UV radiation all year around. Not protecting your skin can cause sun damage, skin cancer, premature ageing, and more. It’s also great to reapply it throughout the day. Also, pat, never rub. This is for even coverage.” 

Investing in premium skincare 

Although there may be a debate that having good skin doesn’t mean using expensive products, this mum said investing in a high-quality cream does help. “I’ve been using La Prairie since 1995. Their rejuvenation and eye creams are my best secrets for youthful skin.” Despite this cream costing over $1,000, one can see the appeal of using premium brands. More than just a product; it’s an experience. As low-cost skin goods can feel tacky or sticky, higher-quality ones can induce a more elegant feel. Plus, brands like La Prairie have been researching extensively for years to ensure their products’ effectiveness and safety—no wonder they’re known for being a pioneer in anti-ageing skincare. 

Coffee scrubs

For those who make coffee at home and don’t know what to do with the leftover grounds, this mother has a helpful tip. “I love coffee, but I always thought, what a waste to put the grounds in the bin. So I did some research. I found that coffee is excellent for your skin, especially for cellulite. I do a scrub twice a week where I get my leftover coffee grounds and mix it with freshly squeezed lemon, honey, and coconut oil. Don’t use this mix in the sun, though, because lemon can give you dark spots.” 

Using a retinol lotion 

If you use TikTok, you’ve probably heard about the retinol craze these past few years. However, this mother has been using it for over ten years and swears by it. Retinol is a fat-soluble vitamin in the vitamin A family. It stimulates collagen, increases skin cell production, and aids in unclogging pores. “Retinol is my holy grail. Putting a bit under my eyes, cheek, forehead, neck, and chest has helped me with my fine lines and wrinkles. Years ago, when I first started retinol, my skin was purging, but that’s normal when using new ingredients. Do some research before or talk to a dermatologist if you’re interested. Everyone’s skin is different.”

Cutting back from alcohol

It is a no-brainer that alcohol affects our gut; even our fifth mum has something to say. “I used to drink wine almost daily, especially in my 20s. When I was drinking often, my skin was dull and dehydrated. My gut was terrible too. Now, I barely drink, and my complexion is so much better. I feel I’ve aged backwards. I also changed my diet. It’s all about what you put in your body.” 

It’s all about the mindset 

“If you think you’re old, you’ll act old. It will be manifested. But, if you persevere and keep going, your body and mind will keep you going. I’m 72 years old, and I believe that my mentality keeps me young. I went on a trip with my family, and although I could be in a wheelchair, I decided to walk. Age is just a state of mind to me. For example, the more I walk and use my muscles, the longer I have to not depend on a wheelchair. Also, start stressing less, that gives you wrinkles. ” 

The post Mother is mothering: 6 forever young beauty tips from real mothers appeared first on Lifestyle Asia Bangkok.

Matcha is a huge thing, whether people are blending it into smoothies or using it for skincare products, there’s a wide range of benefits. 

The superfine, Hulk-hued powder is making its way into our skincare ingredient roster. We talk to experts on its health benefits, its efficacy and find you the best Matcha skincare products to add to your shelf.

From a staple drink in China and Japan to becoming a viral fad, the rise in popularity of Matcha has been monumental. Made from ground green tea leaves, Matcha is everywhere. In doughnuts, ice creams, lattes, smoothies, bubble tea and as a part of plenty of Matcha-infused dessert menu items. The rise in popularity is because of its unique umami flavour and the hordes of health benefits it offers.

Some of the key benefits of using Matcha are that it’s rich in antioxidants, detoxifies the body, promotes heart health, boosts metabolism and strengthens the immune system. Matcha is said to be 137 times more powerful than regular green tea which is why it shot to fame amongst the healthy eating community. Adding to that is its ability to enhance energy and endurance, ensure better gut health and create feelings of calmness that make it a popular choice, although the bright green colour doesn’t hurt.

Taking the process a notch higher is the emergence of Matcha skincare products. A cost-effective, all-natural solution to various skin issues which is suitable for various skin types. These antioxidant-rich Matcha skincare product help to brighten dark spots, even out skin tone and even protect the skin against harmful UV rays (although not as effectively as your regular sunscreen). So it’s no wonder that everywhere you turn you’re seeing Matcha skincare products. To clear the doubts about this superfood beauty find we talk to the experts.

[Hero and featured image credit: Shayna Douglas / Unsplash]

Dermatologists on the benefits of using Matcha skincare products:

“Matcha is an excellent ingredient for the skin, especially oily skin. Matcha contains methylxanthines. Matcha is anti-bacterial and contains incredibly high levels of epigallocatechin gallate (EGCG), which is helpful in reducing inflammation and even skin tone. The antioxidants are also known for reducing acne and increasing skin elasticity. In fact, Matcha green tea is full of catechins, strong antioxidants that protect the body from environmental free radicals. They are known for lightening dark spots and even-out skin tone. Matcha is an excellent option for people who would like to pursue holistic skincare. But one must keep in mind that results can be slow rather than drastic. Direct application on the skin can also cause contact dermatitis; hence, Matcha must be reserved for consumption,” shares Dr Debeshi Bhattacharjee, Clinical Cosmetologist, Medical Head & Founder of Lueur Aesthetics.

Dr Stuti Khare Shukla, MD, Dermatologist and Founder of Elements of Aesthetics calls Matcha, “nature’s green elixir for radiant skin” and feels that the benefits of Matcha can be felt whether it is consumed as a drink or used in skincare products. The choice ultimately depends on the specific benefits you’re seeking and your personal preferences. She breaks down the advantages of each:

Consuming Matcha as a Drink: Drinking Matcha allows you to enjoy its full range of health benefits. When consumed, the antioxidants, amino acids, and other beneficial compounds in Matcha are absorbed by the body, providing a systemic effect. Matcha can be prepared by whisking it with hot water or incorporating it into smoothies, lattes, or other recipes.

Using Matcha in Skincare Products: Matcha has gained popularity as a skincare ingredient due to its potential benefits for the skin. When applied topically, Matcha can provide targeted effects and nourishment for the skin. Skincare products infused with Matcha extract.

“Ultimately, incorporating matcha both as a drink and in skincare can offer comprehensive benefits. Drinking matcha allows for internal nourishment and systemic effects while using matcha in skincare products allows for targeted benefits and topical application to address specific skin concerns,” says Dr Stuti Khare Shukla.

Here are our recommendations for Matcha skincare products:

Matcha-infused cleansers

Earth Rhythm Clear Skin Mask With Matcha Green Tea

INR 359 (approx. THB 150)

Quench Matcha Better Skin Detox Gel Face Wash

INR 382 (approx. THB 160)

Conscious Chemist Gentle Exfoliating Daily Facewash

INR 399 (approx. THB 170)

Matcha masks

Sephora Collection Clarifying Targeted Mask With Matcha Tea And Vitamin B3

INR 900 (approx. THB 380)

The Body Shop Japanese Matcha Tea Pollution Clearing Mask

INR 2295 (approx. THB 970)

Juicy Chemistry Kakadu Plum, Matcha & Blood Orange Organic Face Mask

INR 731 (approx. THB 310)

The post How to use Matcha for your skin? Skincare products and more appeared first on Lifestyle Asia Bangkok.

Baby, you should go and love yourself.

Seriously though — in a time of such fast-paced work environments, social expectations, and financial pressures, we all need some time for a little self-care. No, a lot of self-care. Let’s not forget one more very important person that’s crucial to your happiness and wellbeing — um, yourself.

Everything from your physical health, to mental health, to emotional health faces some serious pressure and stress everyday. Although they can be great for you, your work and social life can begin to wear your down. Putting aside time to just enjoy being by yourself or around people you love is so important to remain at peace, keep up your self-esteem, and just generally stay sane. Self-love really is the most fundamental type of love there is: maintaining a healthy relationship with yourself is the surest way to allow you to have healthy loving relationships with others and become a better caregiver yourself.

Bangkok is a city that’s increasingly conscious of the importance of self-care, and offers many activities and experiences that are great for you inside and out. From healthy staycations to the best spas in Bangkok, here are our top picks of ways to treat yourself in the city this year.

[Featured image credit: Freepik/@cookie_studio]

1. A body treatment at The Oriental Spa

The Mandarin Oriental Bangkok’s spa is quite possibly the city’s pinnacle of wellness. As a destination that is rooted in heritage, beauty, and exceptional hospitality, you can be more than assured that this is the ultimate spot for healthful indulgence. The Oriental Spa has created many offerings that pamper, rejuvenate, and nourish you from the skin to the soul. Their massages are second to none, with different types, such as their Oriental Signature which blends Thai and European massage styles, or the unique Muay Thai massage which emulates the traditional sport’s movements (albeit, much more gently) in order to speed up detoxification and provide a deep sense of rejuvenation. What better way to treat yourself in Bangkok than to also immerse yourself in the culture while you’re at it? This is definitely one of the best spas in Bangkok to do so.

The Oriental Spa. Mandarin Oriental Bangkok, 48 Oriental Ave, Bangkok 10500 (Open: 10am-10pm). Tel: 02 659 9000.

2. Art of Massage and Tea Experience at Loft Thai Spa

Experience the true art of self-love at Loft Thai Spa. With three locations across Bangkok, Loft Thai Spa is a haven for those looking to escape Bangkok city’s chaotic and bustling lifestyle. Despite the spa having many award-winning treatments, one that is a must-try is the Thai Warrior Massage. Only performed by the best of the best, this unique massage will release all bodily tension. However, to fully indulge, check out the Loft Thai Signature Spa package. Get ready to feel relaxed, refreshed, and rejuvenated, as this package includes a signature aroma oil massage, body scrub, and a facial treatment using Aesop products.

Offering more than luxurious tailor-made experiences in a soothing sanctuary, guests are also invited to indulge in Thai cultural experiences. Guests of Loft Thai Spa are offered a complimentary visit to a local artist art gallery, paired with a local premium tea experience from Monsoon Tea. 

Loft Thai Boutique Spa & Massage. Sukhumvit 24, Sukhumvit 38 and Sukhumvit 71, Bangkok 10110. (Open daily 10am-12am). THB 1,400 for a 1-hour Thai Warrior Massage. Tel: (+66) 06 34 87 23 08. Email: contact@loft-thai.com. 

3. A staycation at Ariyasom Villa

A quiet and unassuming luxury boutique hotel in Bangkok, Ariyasom Villa is also a wellness haven for anybody who wishes to get away from the hustle and bustle for a little while. Although it’s located in the heart of Bangkok, the place exudes a tranquil and exotic — yet still very “Thai” — feel. With only 24 guest rooms, you’re sure to find plenty of personal space to relax and recuperate. The hotel’s own restaurant, Na Aroon, serves delicious and hearty organic vegetarian dishes that make you feel refreshed, healthy, well-satiated, and energetic. Of course there is also a spa — Som Sen spa is small and private, with their exquisite salas holding only up to three massages at any one time. The rooms themselves are designed for luxurious sleep and peaceful indulgence, with a large bathtub in every ensuite and an abundance of fresh fruit refilled everyday.

Ariyasom Villa. 65 Sukhumvit Soi 1, Bangkok 10110. Tel: +662-254 8880-3.

4. Panpuri Wellness Spa

It’s in the name, and it’s in the core of everything they stand for — wellness is Panpuri’s raison d’être. As one of the most celebrated and well-known Thai brands for spa products and wellness programmes, it’s certainly got several options for anyone looking to show some self-care on Valentine’s Day and way, way beyond. It’s a one-stop haven to find remedies for any particular physiological issues you may be facing — whether it’s dull skin or sleep problems. At the very least, have a dip in their mineral-rich onsen baths for the ultimate way to relax the mind and body. Then, add on an Akasuri body scrub or any one of their wellness programmes from ‘Deep Sleep’ to ‘Clean Detox’ for a complete self-care package. It’s known as one of the best spas in Bangkok for a good reason.

Panpuri Wellness Spa. 12/F, Gaysorn Village, Ploenchit Road, Bangkok 10330 (Open: 1oam-11pm). Tel: 02 253 8899.

5. Infinity Wellbeing

The second branch of the hit success Infinity Spa in Silom, Infinity Wellbeing in Sukhumvit places an extra emphasis on holistic treatments and all-rounded mind and body results. Their cool and tranquil design is enough to ease away stress and soothe your nerves, but their massages and body scrubs and treatments are all unfussy, unpretentious, and all about personal benefits. The best spas in Bangkok are all about the integrity of their treatments — and the therapists at Infinity Wellbeing always work with genuine passion and belief in their service. All of the spa’s products are organic and custom-made with carefully selected ingredients that took the founder a year to be decided. It was worth it: they all smell heavenly and are visibly great for toning your complexion.

 Infinity Wellbeing. G/F Rembrandt Hotel, Sukhumvit Road, Bangkok 10110 (Open: 10am-1opm). Tel:  02 026 3950

6. Sansiri Backyard @T77 Community

For a semi-getaway from the city, head to one of Sansiri’s latest wellness and community projects. The Backyard @T77 Community is a wholesome experience, with farm and craft workshops, a farm-to-table café, and community space all set up on a vast green field of organically grown produce which you can come and harvest yourself. It’s a great way to surround yourself in and reconnect with nature, do some good for the community, and even have some lovely vegetables to take home with you to have a healthy home-cooked dinner back at home.

Sansiri Backyard @T77 Community. 77 On Nut Road, Bangkok 10250 (Open: 9am-6pm). Tel: 2 201 3905.

7. Lunch and Ayurveda at Suananda

On the leafy and spiritual Pan Road, near the Sri Maha Mariamman Temple, Suananda is a part-garden bistro and part-Ayurvedic centre that’s an oasis for city wellness. The restaurant serves beautiful vegetarian meals in a gloriously tranquil and breezy garden setting. It’s also a fantastic place for yoga classes, Ayurvedic herbal massages, and various workshops — ranging from environmental practices to posture improvement. Blending ancient science with modern living, Suananda is a destination to get back in touch with your inner nature. And isn’t that the ultimate path to self-love?

Suananda. Pan Road, Silom, Bangkok 10500 (Open: 10.30am-9.30am). Tel: 080-805-4318.

The post Time for self-love: 7 great ways to treat yourself in Bangkok appeared first on Lifestyle Asia Bangkok.

Bella Hadid, famous supermodel, has announced that she’s been suffering with Lyme disease. In addition, more celebrities have already stated that they are also afflicted with this disease. So, what is Lyme disease?

On 6 August 2023, supermodel Bella Hadid shared an Instagram post about her long battle with Lyme disease. Hadid has often spoken about her struggles with the bacterial infection.

In the update, Hadid said that her younger self would be proud she is not “giving up” on herself and thanked her mother, Yolanda, for her support.

“Thankful to my mommy for keeping all of my medical records, sticking by me, never leaving my side, protecting, supporting, but most of all, believing me through all of this,” she wrote, before revealing more about her condition.

“Living in this state, worsening with time and work while trying to make myself, my family and the people who support me, proud, had taken a toll on me in ways I can’t really explain. To be that sad and sick with the most blessings/privilege/opportunity/love around me was quite possibly the most confusing thing ever,” Hadid added.

The supermodel assured her legions of fans that there is nothing to worry about.

“If I had to go through all of this again, to get here, to this exact moment I’m in right now, with all of you, finally healthy, I would do it all again. It made me who I am today,” she further wrote.

 

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A post shared by Bella 🦋 (@bellahadid)

“This 100+ days of Lyme, chronic disease, co-infection treatment, almost 15 years of invisible suffering, was all worth it if I’m able to, God willing, have a lifetime of spreading love from a full cup, and being able to truly be myself, For the first time ever,” she wrote.

Additionally, Hadid shared pictures in which she can be seen receiving treatment and medical records of her diagnosis from 2013, 2014 and 2016, which highlighted the disease-causing microbes detected in her body. According to Today, Yolanda, too, was diagnosed with Lyme disease in 2012.

(Hero and featured image credit: Bella Hadid / Instagram)

What is Lyme disease, and what causes it?

Lyme disease was discovered in the small town of Lyme in Connecticut, US, and two nearby towns in 1975 after several children were diagnosed with juvenile rheumatoid arthritis. Subsequent research revealed that the arthritis outbreak was a result of bites from infected deer ticks, also known as black-legged ticks because of the colour of their legs.

More research identified the cause of the disease as the bacterium Borrelia burgdorferi as well as, though rarely, Borrelia mayonii. The infected ticks transmit the bacterium to humans through a bite.

In the US, Lyme disease is most common in the upper Midwest and the northeastern and mid-Atlantic states. Southeastern Canada is also where the disease can be commonly found. In the UK, the high-risk places are Scottish Highlands and the grassy and wooded areas in southern and northern England.

However, it is noteworthy that the infection is not carried by Dermacentor variabilis, famously known as the American dog tick or wood tick.

What are the symptoms of Lyme disease?

The most distinctive symptom is a circular or oval-shaped skin rash called erythema migrans. It usually appears within one to four weeks at the spot where an infected tick bites. But it may also take up to three months to appear.

The rash typically lasts several weeks. It might even gradually spread around the bitten part. The centre may have a dark or light area, with a pinkish, reddish or purplish appearance on white skin and a bruise-like appearance on darker skin. However, the rash is neither itchy nor does it cause a burning sensation, though it may be warm to the touch.

After the appearance of the rash, infected people may feel typical symptoms of Lyme disease, which include extreme fatigue, headache and fever. Joint pain, stiffness and muscle aches are also common symptoms.

Aggravated symptoms could be painful swelling in tissues of the eyelid and eyes, multiple rashes on the body and irregular heartbeats. There can also be loss of vision because of immune-system activity in the nerves of the eye.

When symptoms reach a late stage, the most common condition is arthritis. This condition can begin two months after the bite but might also show up after 12 months.

What is the treatment for Lyme disease?

There is no vaccine for Lyme disease, but it is curable.

The Centers for Disease Control and Prevention (CDC), the US national public health agency, states that a few weeks of antibiotics can successfully treat most cases. An early diagnosis, however, is the best situation for a more effective treatment.

The UK’s National Health Service (NHS) says that two types of blood tests may help determine Lyme disease. The tests may not be accurate in the early stages of the disease, which means that there can be the need for a retest if early tests show negative results, but symptoms remain.

While a long course of antibiotics can cure Lyme disease, those with particularly severe symptoms may need to be hospitalised.

But the CDC notes that there can be persistent symptoms of the disease even after treatment. It says that scientific information about persistent symptoms is “limited, emerging, and unsettled.” This is why the CDC makes no recommendations for the treatment of persistent symptoms in people who have already been treated for Lyme disease.

How to prevent getting infected?

Prevention is the best cure, as the saying goes.

Avoid visiting areas infested by these bacteria-carrying ticks at all costs. If you have to go to such a place, wear clothes that cover your hands, legs and other exposed parts of your body to avoid getting bitten. Opt for light-coloured apparel to spot the ticks better and brush them off.

Using insect repellent on your clothes is another way to keep these ticks away. It is always ideal to walk on a clear path even in grassy areas.

Famous people who have been diagnosed with Lyme disease

Shania Twain

Country music icon Shania Twain shared her harrowing experience with Lyme disease in the Netflix documentary Not Just a Girl (2022), which is about her life and career.

She said that she got the disease while on a music tour for her hit album Up! sometime between September 2003 to July 2004. It affected her singing, and she used to black out on stage during live performances.

“I was horseback riding, and I was bit by a tick. The tick was infected with Lyme disease,” Twain said, according to Today.

“My symptoms were quite scary, because before I was diagnosed, I was on stage very dizzy, I was losing my balance, I was afraid I was going to fall off the stage. I was having these very, very millisecond blackouts, but regularly — every minute or every 30 seconds,” added Twain.

She had earlier spoken about her condition on British talk show Loose Women. “Our voices are such a huge part of our self-expression, and for a vocalist it’s devastating in so many ways,” she shared on the show in 2020.

“Until I got to the bottom of why I was having a problem with my voice, there wasn’t much I could do about it, and it took a long time. Thankfully I persevered, and I am making records again and putting on concerts,” she added.

According to Twain, doctors took seven years to realise that Lyme disease was the cause of the nerve damage to her vocal cords that led to changes in her voice.

Amy Schumer

The famous stand-up comedian and actor revealed that she had Lyme disease in an Instagram post in September 2020.

“Anyone get LYME this summer? I got it and I’m on doxycycline. I have maybe had it for years. Any advice? Can you have a glass of wine or 2 on it?” she wrote, in her characteristic humorous style.

“I want to say that I feel good and am excited to get rid of it,” she added.

 

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A post shared by @amyschumer

Doxycycline, which Schumer mentioned in her post, is a prescription oral antibiotic used to treat Lyme disease.

Justin Bieber

The Canadian pop icon was forced to speak about his Lyme disease diagnosis in an Instagram post in January 2020 after online bullies passed negative comments about his physical appearance based on pictures from July 2019.

“While a lot of people kept saying Justin Bieber looks like s***, on meth etc. they failed to realize I’ve been recently diagnosed with Lyme disease,” he wrote in the post, which is now deleted.

“It’s been a rough couple [sic.] years but getting the right treatment will help … and I will be back and better than ever,” he added.

In August 2021, he posted an Instagram Story, calling out the media for using pictures from the time he was unwell.

“I’m still in shock we are still using these photos of me, I’m telling you media wants to pick bad photos of me to make it look like I’m not okay,” he wrote, adding, “There have been countless photo shoots and oppertunities[sic.] for media to pick up other photos but they still run with this one to make me look sick and unwell, its[sic.] not right.”

Avril Lavigne

The namesake foundation of the “Sk8er Boi” hitmaker helps spread awareness about Lyme disease and raise funds for organisations that work in the field. Lyme disease was also the inspiration for her 2018 album Head Above Water.

Lavigne was diagnosed with the disease in 2014, a fact she first spoke about in a 2015 interview with PEOPLE.

“I had no idea a bug bite could do this. I was bedridden for five months,” the Canadian singer-songwriter told the magazine.

Since then, Lavigne has spoken about her disease in multiple interviews. She told Billboard in 2018 that she had to struggle to get a diagnosis due to the peculiarity of the condition and was in bed for two years because of fatigue.

Speaking about her foundation’s work on Lyme disease awareness, Lavigne told PEOPLE in 2019, “When you go through something like that, you realize how fulfilling simple things are — things I couldn’t do anymore, like being able to get up in the morning and go to the kitchen and grab a cup of coffee. It taught me patience; it taught me being more present. That was a beautiful lesson.”

Kelly Osbourne

The English TV personality revealed her struggle with Lyme disease in her 2017 book, There Is No F*cking Secret: Letters From a Badass Bitch. She wrote that she was bitten by a tick on a reindeer farm at her father Ozzy Osbourne’s 56th birthday party in 2004.

Though she suffered from stomach pain and sore throat for close to a decade, doctors merely kept changing prescriptions, but no tests were done to detect Lyme disease. It was only after an alternative medical specialist tested her that Osbourne found she had been suffering from the disease.

Osbourne said that she has now “learned to advocate for myself when it comes to my health, and I trust my intuition.”

She also admitted that she was initially reluctant to reveal her medical condition, but was writing about it because “it seems like the trendy disease to have right now, and I’m tired of seeing sad celebrities play the victim on the cover of weekly mags.”

Ben Stiller

The Night at the Museum franchise (2006-2014) actor was diagnosed with Lyme disease in 2010.

“I got it in Nantucket, Massachusetts, a couple of years ago. My knee became inflamed and they couldn’t figure out what it was, then they found out it was Lyme,” Stiller told The Hollywood Reporter.

“I’m symptom-free now, but … it’s a really tough thing,” he added.

Ryan Sutter

The former Bachelorette winner and firefighter Ryan Sutter revealed in May 2021 that he had Lyme disease. The revelation came after Sutter suffered from an undiagnosed illness during the COVID-19 pandemic and said that he had an “almost-paralysing fatigue.”

Speaking on wife Trista Sutter’s podcast, Better Etc., he said that tests on him conducted by medical professionals through 2020 revealed that the Lyme disease had become severe because of exposure to mould due to his work as a firefighter.

“It seems to be that what happened is that my immune system was weakened through exposures to toxins and especially to mold,” he said, adding, “There are other people in the fire academy that probably had the same exposures who aren’t dealing with these exposures because their genetics are stronger, they’re able to get rid of the toxins easier.”

The couple spoke to PEOPLE in June 2022, when they revealed that Ryan Sutter is doing well.

“For so long, I was only thinking about how to survive the day. But I feel like my life is coming back. And that’s been really encouraging,” Sutter said.

Debbie Gibson

In April 2014, American singer-songwriter Debbie Gibson wrote about herself having Lyme disease in a personal blog after pictures of her on social media made her fans concerned.

“At the start of 2013, I spent time both on the West and East Coast followed by travel overseas. I am not exactly sure when or where I picked it up, but, in the early spring, I began to show unusual symptoms. A lot of Lyme symptoms mimic symptoms of anxiety and stress,” she wrote.

In the long blog post, Gibson revealed how the disease affected her performance, caused weight loss and plunged her into depression. She also wrote about the difficulties she faced in getting a diagnosis that would identify the disease.

Later, in 2017, she joined the cast of the 25th season of Dancing with the Stars. At the time, she told PEOPLE, “It’s a different challenge. I can’t be cavalier with my body. I can’t just push myself without thinking what what[sic.] happens next. [Lyme Disease] can affect my stamina.”

In August 2021, she once again discussed her health issue with PEOPLE. By this time, she had been living with the disease for eight years.

“I’ve taken that word [Lyme] out of my vocabulary. For me, it’s about being zen and open, listening for answers and yes, being a warrior, but a peaceful warrior and moving through things. When you’ve lived enough life, you start to move through things with more ease,” she said.

“I know I can get through it. And every time I get through it, I’m reminded of how strong we all are,” Gibson added.

Frequently Asked Questions (FAQs)

– What does Lyme disease do to a person?

Lyme disease weakens the body. Its symptoms include fever, extreme fatigue and joint pain.

– What is the main cause of Lyme disease?

The bacterium named Borrelia burgdorferi is the main cause of Lyme disease. It can be transmitted into the body with the bite of an infected deer tick.

– What are three common signs of Lyme disease?

Fever, headache and fatigue are the three most common symptoms of Lyme disease. Rashes on the body also become visible in most cases.

– Is Lyme disease serious?

Yes, Lyme disease can become serious if left untreated or not diagnosed on time.

The post Lyme disease: What is it? And how has it affected celebrities? appeared first on Lifestyle Asia Bangkok.

Curious to know how Jisoo’s new boyfriend Ahh Bo-hyun enthralls the audience with his chiselled physique? Here’s how he keeps his hunky body in shape.

Despite the actor’s packed schedule, he stays dedicated to his fitness. Ahn Bo-hyun not only loves to get his adrenaline high after a good workout sesh, but he’s also a big adventure junkie who performs his action scenes without the assistance of stunt doubles. We’re in awe of Ahn Bo-hyun’s discipline, so much so that we dug out his workout routine for all curious souls.

[Hero/Featured Image Credit: bohyunahn / Instagram]

The actor, who has maintained a healthy relationship with exercise all his life, found his first love in boxing. Did you know that Ahn is an alumnus of the Busan Sports High School, where he used to participate in various amateur boxing competitions and even bagged many gold medals in tournaments? Even his workout routine comprises boxing drills and burpees, planks, ab, and bicep workouts. Sorry Jisoo, Ahn Bo-hyun has captivated our hearts too! Get over your workday blues as we take you through the actor’s workout routine for some major fitness inspo.

Try out Ahn Bo-hyun’s workout routine for a sculpted physique

Home workout

In a YouTube video, Ahn Bo-hyun shared his easy go-to home workout routine which targets almost all muscle groups. Let’s take you through all the exercises one by one:

1. Burpees

Burpees is one of the most challenging exercises, especially when starting your fitness journey. However, by targeting major muscle groups in your body, this versatile exercise helps build massive endurance and strength while shedding calories. It involves a jump squat and a push-up or a squat, push-up, and vertical jump in a sequence.

Burpees offer a total body workout, helping you strengthen your shoulders, arms, core, glutes, quads, and hamstrings. It’s a high-intensity workout that gets your heart thumping and lungs working, strengthening your cardiovascular system. By improving your blood flow, burpees lead to better brain functioning, which gets your creative juices flowing. Moreover, you don’t need any equipment to perform this exercise — a little space to move around and the ability to handle your body weight.

If you want to ramp up the difficulty level, try burpees with a Bosu ball/dumbbell. You can also do a pull-up every time you jump at the end of a burpee.

2. Squats

Squats are the best way to fire up those glutes and make everyday tasks easier! By targeting the legs, lower back, and core muscles, squats improve your balance and posture, help prevent injuries and boost calorie burn. Especially if you’re into sports, this exercise will strengthen your athletic performance by building the body’s strength and speed.

As for Ahn Bo-hyun, he opts for a combination of regular and sumo squats. For those unversed, a sumo squat is a variation of the traditional squat, wherein you take a wider stance with your feet turned out slightly. You can do it as it is or make it more intense by adding a dumbbell or kettlebell.
If you’ve mastered the basic squat, spruce up your routine with wall squats, box squats, squat jumps, goblet, lateral, or pistol squats.

3. Lunges

Another exercise to work up your lower body, lunges work wonders in strengthening, sculpting, and toning the hips, glutes, quads, hamstrings, and calves. Regularly performing lunges will help you get closer to achieving the buttocks you always dreamed of!

It’s a compound exercise that works together multiple muscle groups, and joints instead of isolated movements like bicep curls or calf raises focusing on one area. Furthermore, lunges give our bodies much-needed flexibility amid the sedentary lifestyle most of us lead today. If you’ve any muscle imbalances, lunges will improve your balance and give you a stable core.

If you’re bored of the standard forward lunge, there are many variations to try out. These include side lunge, twist lunge, walking lunge, reverse lunge, and curtsy lunge.

4. Arm Walking

If you’re bored with your walking routines, try incorporating arm movements to make it a full-body workout. By adding an upper-body element, you not only strengthen your arm muscles but improve your posture and build cardiovascular health. Whether you’re walking outside, on a treadmill or strutting around the house, there are many arm movement variations to try out.

You can choose from forward, upward or side-to-side punches, 90-degree arm swings, straight arm shoulder circles as well as bicep curls.

5. Planks

Ahn Bo-hyun rounds up his home workout with plank variations. Plank is one of the best exercises to strengthen your core and abdomen. By involving your arms, legs as well as abs, planks make for an all-encompassing workout. If you’ve strained your back from sitting at your office desk or developed a slouch by lying in your bed all day, planks will help you improve your posture. Since it targets your core abdominal muscles, you’ll be able to get rid of stubborn belly fat soon. Additionally, planks boost flexibility and even improve the body’s metabolism.

The easy-to-modify exercise can be practised in interesting ways. Challenge yourself by indulging in arm or leg lift planks, side plank crunch, resistance plank, knee touches or front, side, and reverse planks.

Gym Workout

If you’ve successfully completed Ahn Bo-hyun-recommended home workout, let’s give you a sneak peek into his gym outings. While the actor hasn’t revealed his detailed gym plan, one of his Instagram posts showcases him training his biceps. So, why should you try this weight-training exercise?

Strengthening the bicep muscle will help you fulfil your daily routine more effectively as it results in stronger arms as well as improved forearm grip and strength. Strong biceps help you perform other major exercises including vertical and horizontal rows, chin-ups, and pull-ups, which is why they’re especially important for deadlifters and Olympic lifters. Bicep exercises also improve flexibility, muscle function and athletic performance as well as increases your range of motion.

Some of the best bicep exercises are bicep curls, barbell bicep curls, cable curls, hammer curls, reverse-grip barbell rows, incline curls as well as zottman curls.

Boxing

 

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Ahn Bo-hyun is a boxing enthusiast

The Busan Sports High School alumni indulged in many amateur boxing tournaments back in the day. In a conversation with Soompi, the actor mentioned that because of his inclination towards sports, he was very keen towards doing his own action scenes on-screen.

“I don’t know if it’s because I did sports before, but I’ve always had an interest in doing action scenes. I’d watch boxing movies and think, ‘This person isn’t a boxer but they’re good. Since I used to be a boxer, I’d be good at boxing scenes’,” he mentioned. Ahn further stated that he never thought of becoming a professional boxer because of the sport’s ‘extremely challenging’ nature.

Combat sport is an effective way to improve your cardiovascular health, as it requires a lot of rapid movement like throwing punches, moving across the ring, footwork drills and whatnot. Apart from defining your muscles, boxing makes your bones stronger and denser which keeps degenerative diseases like osteoporosis and osteoarthritis at bay. As boxing requires strong visual-motor coordination, it leads to improved reflexes, sharp hand-eye movement, and increased concentration.

By releasing feel-good hormones like serotonin, boxing and other workouts will elevate your mood and lead to improved overall sleep quality.

(Hero and feature image credit: bohyunahn/ Instagram)

The post This is how Ahn Bo-hyun’s workout routine keeps his body in shape appeared first on Lifestyle Asia Bangkok.

In the realm of fitness, a well-built back stands as the pinnacle of strength (and maybe even aesthetic) for men. It does not matter if you’re a seasoned gym-goer or just starting your fitness journey, knowing the best exercises to strengthen your back muscles is paramount in achieving a strong and well-defined physique.

If you too want to delve into the world of back training, we recommend going through our curated guide of the best back exercises for men. By employing a holistic approach, we explore a variety of exercises targeting the major muscle groups in the back, including the latissimus dorsi, trapezius, rhomboid and erector spinae. From classic compound movements such as deadlifts and pull-ups to isolation exercises like bent-over rows and lat pulldowns, we provide insights into their benefits, proper execution techniques and variations for progressive overload.

[Hero and Featured Image Credit: Anastase Maragos / Unsplash]

Whether your fitness goals revolve around building strength, enhancing posture or sculpting a V-shaped back, this guide will arm you with the knowledge you need to craft a tailored workout routine that maximises gains while minimising the risk of injury. So, get ready to embark on an empowering journey towards a stronger, more chiselled version of yourself.

Anatomy and functions of the back

Before we jump into the exercises you can incorporate into your workout, let’s first learn a few things about the back. The back is composed of several major muscles, including the latissimus dorsi, rhomboids and erector spinae. The latissimus dorsi, or ‘lats’, are large muscles that extend from the upper arm to the lower back, playing a crucial role in movements like pulling and rowing. The rhomboids, located between the shoulder blades, aid in scapular retraction and stability. The erector spinae muscles run alongside the spine, providing support and helping with back extension. Together, these muscles contribute to a good posture, spinal stability and overall strength.

Not only does a well-developed and balanced back enhance your aesthetic appearance but it also prevents postural imbalances and supports your body during various physical activities and exercises. Not to mention, a strong and functional back is essential for optimising your performance at the gym, preventing injuries and promoting a healthy body. So with all that in mind, here are the best exercises for strengthening your back muscles that can be easily incorporated into any workout routine.  

Best exercises to strengthen your back

Barbell Deadlift

When it comes to effective back exercises, the barbell deadlift is the go-to choice. It is a compound exercise that targets multiple muscles, including your back, legs and core. When done with a proper form, it also helps build overall strength and power.

To do this exercise, start with the barbell on the floor. Now lift it while keeping your back straight, engaging your glutes and hamstrings. This is a foundational compound exercise that targets multiple muscle groups simultaneously. By incorporating barbell deadlifts into your training routine, you’ll be able to build a solid foundation of strength and enhance your overall physique.

Lat Pulldowns

Lat pulldowns are an effective exercise for targeting the latissimus dorsi muscles, commonly known as the lats. Sit with your thighs secured under the leg pads, grasp the bar of the cable machine with a wide grip, and pull it down towards your chest while squeezing your shoulder blades together.

One of the best exercises to strengthen your back muscles, lat pulldowns will help you develop a well-rounded and defined back while also improving your upper body aesthetics and functional strength. 

Superman Holds

Superman holds are a beneficial exercise that will strengthen your lower back and engage your entire posterior chain.

Begin by lying face down on the floor then simultaneously lift your arms, chest and legs off the ground while contracting your lower back muscles. Hold this position for a few seconds while focusing on keeping your spine straight. If you start feeling the tension in your back and glutes, you’re doing the exercise properly. 

Bird Dogs

Bird dogs are fantastic for your lower back. They will improve your core stability while also strengthening your back muscles.

Begin by being on all fours with your hands aligned under your shoulders and your knees under your hips. Extend one arm forward while simultaneously extending the opposite leg backwards, keeping your core engaged to maintain balance and alignment. Hold this position briefly, feeling the tension in your core, lower back and glutes, then return to the starting position and switch sides.

Single-Arm Dumbbell Pullovers

Single-arm dumbbell pullovers are one of the best back exercises to do with dumbbells. These target the muscles of your upper back, including the latissimus dorsi and the serratus anterior.

Start by lying on a bench or a mat with a dumbbell in one hand. Now lower the weight behind your head while keeping your arm straight, then pull it back up to the starting position. Repeat this till you are done with your set. 

Inchworms

Inchworms are one of the most dynamic back exercises you can do at home as it targets your back, core and upper body muscles.

To do this exercise, begin by getting in a standing position. Then walk your hands forward until you reach a plank position. Now walk your feet towards your hands, keeping your legs straight, and return to the starting position. This exercise strengthens your back muscles, improves shoulder stability and even enhances overall body coordination.

Inverted Rows

Inverted rows are an effective exercise for targeting the muscles of the back, including the latissimus dorsi and rhomboids.

Start by setting up a bar at waist height. Now lie underneath it and grasp it with an overhand grip. Pull your chest up towards the bar while maintaining a straight body position, engaging your back muscles throughout. These happen to be one of the best upper back exercises one can perform. Inverted rows can be performed using various equipment, such as a barbell, TRX suspension straps or a Smith machine, allowing for flexibility in workout settings and accommodation of different fitness levels.

Rear Delt Flyes

Rear delt flyes are one of the best exercises to strengthen the back and specifically target the rear deltoid muscles, located at the back of the shoulders.

To do this exercise, start by holding dumbbells in each hand. Now hinge forward at the hips while keeping your back straight. Lift your arms out to the sides, squeezing your shoulder blades together and voila, you’re done.

This is one of those upper back exercises that help improve posture and enhance shoulder stability. Rear delt flyes also help counteract the forward shoulder posture often caused by prolonged sitting or activities that involve forward arm movements. 

Stretching and mobility exercises for the back

Flexibility and mobility are crucial when it comes to maintaining your back. They help improve its range of motion, reduce muscle tension and prevent stiffness and imbalances that lead to back pain or injuries. Incorporating these stretching and mobility exercises into your routine keeps your back healthy and resilient. 

Cobra Stretch

Looking for simple yet effective back exercises to do at home? The cobra stretch is just for you.

Start by lying face down on the floor, placing your hands next to your shoulders. Now press through your hands, lifting your chest off the ground while keeping your hips and legs grounded. This stretch helps improve spinal mobility, alleviate back stiffness and release tension in the lower back.

Cat Camel Stretch

This is a simple yet effective exercise that promotes spinal flexibility and relieves back tension.

Start by getting on all fours. Now arch up your back like a cat before lowering it down and extending your spine like a camel. Repetition of this movement will help improve spinal mobility and also alleviate stiffness in the back.

Child’s Pose

The child’s pose is a relaxing stretch that targets the lower back.

You start by kneeling on the floor before sitting back on your heels and lowering your chest towards the ground while stretching your arms forward. This stretch helps gently elongate the spine and release the tension in the back muscles.

Thread the Needle

This is a simple stretch that is quite effective. For this exercise, you will start by getting on all fours. Then, slide one arm under your body and thread it between your other arm and knee. Rotate your torso to deepen the stretch in your upper back and shoulders. Now repeat the same on the other side.

Tips for safe and effective back training

When it comes to safe and effective back training, several key tips should be kept in mind. Warming up before starting any back exercises is crucial. This helps prepare the muscles, increases blood flow and reduces the risk of injury. Additionally, maintaining proper form throughout the exercises is essential to target the back muscles effectively and prevent strain on other body parts.

It’s recommended to include a mix of compound and isolation exercises for a comprehensive workout routine. Compound exercises like deadlifts, rows and pull-ups engage multiple muscles and provide a more well-rounded workout. Isolation exercises, such as cable rows or dumbbell pullovers, specifically target the back muscles for further development.

Rest and recovery are equally important aspects of back training. Giving your muscles adequate time to recover allows them to rebuild and grow stronger. Avoid overtraining by spacing out your back workouts and incorporating rest days into your routine. This helps prevent fatigue, reduces the risk of injury and also promotes optimal muscle growth.

This story first appeared on Augustman Singapore.

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As finals are some of the most stressful times for high schoolers and college students, preparing yourself can be challenging. With that, we’ve gathered some tips so you can study smarter, not harder. 

During finals week, there is so much to do. Besides trying to memorise lectures, many students have to keep organised as well. We know what it’s like. I even woke up at 4 am to revise for my morning exams. The dedication and hardships of being a student and trying to get a good grade is tough. We feel your pain. So, today I’m here to share my studying tips. Get ready to increase your GPA and reduce some stress. Though remember, some techniques may not work for you as we all are different individuals. 

[Hero & Feature Image Credit: Unsplash / Jaeyoung Geoffrey Kang]

7 studying tips for exams

Make full use of class time

Whilst talking to your friends during lectures is more fun, if you want a good grade, you have to work for it. That starts with making use of class time. Paying attention to lectures and note-taking is essential. Note-taking will allow you to have something to review that makes sense. Also, remember to ask questions during class time if you don’t understand something. 

Sort your study schedule 

Staying organised helps put school life at ease. Using a planner or the calendar app on your phone helps keep you on track. Remember to check out your class syllabus to help you plan a study schedule for each course.  

Study with friends

Revising with classmates can be fun and interactive. Plus, you can ask the other if one person doesn’t understand something. Not only will you help each other, but friends can give you that extra push you need. 

Flashcards, flashcards, flashcards

Try using flashcards to help you remember important facts, theories, concepts, or events. In today’s digitalised world, we have so many resources available, especially online. Applications like Quizlet can help you study and learn by quizzing yourself without the help of others. It’s also easy to use, and you can find premade decks. 

Make sure to understand the topic 

While memorising is necessary for exam taking, understanding helps you fully apply the knowledge, especially in your own words. Plus, once you understand something, it’s easier to recall. 

Prioritise good sleep and breaks 

Although many students prefer pulling all-nighters, adequate sleep and taking breaks is super important. Poor sleep impacts one’s memory, reasoning, and creativity. Basically, it can reduce your exam performance, so make sure to get a good night’s rest. Also, according to research, taking breaks of around 5 to 60 minutes can help refresh the brain and body. This aids in an increase in productivity, energy, and focus. 

Test yourself 

The last tip is to test yourself. Taking mock tests or creating your own from topics you think will be on exams will help you know what you need to focus on. Doing this will help you understand the subjects on a deeper level. It’ll also help you organise what you need to prioritise. 

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Miss Universe is not only a beauty pageant anymore; it has now enlarged its business to beverage, skincare, and spa products in celebration of its empowering values. Read on to know more about the new product lines.

The Miss Universe Organisation (MOU) is well-established. It has crowned over 70 Miss Universes throughout its history, and has transformed its business model, led by new CEO Anne Jakapong Jakrajutatip, a successful Thai business-trans-woman. The Miss Universe Organisation primarily hosts the annual Miss Universe competition, as well as two domestic franchises: Miss USA and Miss Teen USA.

Now, MUO has announced its new and exciting venture into more variety of product and service, which include beverage, skincare, and spa products. Taking place in Bangkok last week, MUO together with JKN, celebrated launch of this new journey.

[Hero and Featured Image Credit: Miss Universe]

Miss Universe launches its own beverage, skincare, and spa products

M*U Beverage

The opening event of M*U beverages took place at True Icon Hall at ICONSIAM on 17 July, with the presence of many celebrities, and, of course, the reigning Miss Universe R’Bonney Nola Gabriel. It seemed that the new Miss Universe beverage line was the star of the show.

It was revealed by CEO Anne Jakapong Jakrajutatip that the development of the beverage has been a long journey, with an aim to achieve smarter hydration. The M*U beverage line contains two types of drinks: M*U NØR Natural Alkaline Mineral Water and M*U functional beverages, which will come in 5 flavours. 

The M*U NØR Natural Alkaline Mineral Water is sourced from the springs of Reykjavik, Iceland. The mineral water is served to you in an elegant bottle. The M*U NØR possesses a pH of 8.4, making it the ultimate definition of freshness that comes with various health benefits from some vital minerals like magnesium, calcium, potassium, and sodium. 

If you’d like to focus more on a specific aspect, MUO also offers M*U functional drinks. This type of drink is for a health-conscious crowd, as it is made from natural ingredients, without caffeine, sugar, and preservatives. It comes in a variety of flavours:

• Zen: Green tea and yuzu flavour, made with calming magnesium, L-Theanine, and GABA to ease anxiety and stress.
• Immune: Lemon flavour, made with Vitamin C and astragalus to boost the immune system.
• Focus: Berry flavour, made with branch chain amino acids to help support cognitive function and focus.
• Happy: Raspberry and mint flavour, made with Vitamin B complex and calming magnesium for mood and productivity.
• Fiber +: Pineapple and coconut flavour, fortified with fibre to keep you fuller throughout the day.

All products are set to be in market within this year in supermarkets and malls, with pricing details to follow soon.

M*U Skincare and Spa

M*U skincare is developed under the concept of “Every moment, beautifully confident.” The idea is to make the skincare line an inclusive one for all users across the world. Miss Universe has also joined hand with Olivia Quido, a beauty expert and owner of O Skin MedSpa, to perfect this product and service line, too.

The beauty line presents 9 products: Fresh Face Milky Cleanser, Bright Lights Toner, Dewlight Glow Daily Moisturizer, Golden Glow Face Serum, In the Spotlight Sunscreen, Satin & Silk Micro Exfoliant Powder, Diamond Glow Mask, Light Up Eye Cream, and Dream Big Night Cream.

Most specially, MUO has also incorporated a unique feature from its history in beauty pageants, by bringing 7 ingredients from 7 continents into the MU7C+ technology that makes up the skincare line. More details will be officially revealed at the annual Miss Universe 2023 in El Salvador this November. The spa’s opening will be celebrated in Miami, USA within this year.

The new ventures are an important step for the Miss Universe Organisation under the wing of Anne Jakapong to grow bigger in other branches rather

This counts as an important step of Miss Universe organisation under the wing of Anne Jakapong to grow bigger in other fields rather than beauty pageants. Most importantly, it is also a celebration of women empowerment. 

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