Tag: astavita


Exciting News

Astavita is the Official Nutrition Sponsor for U Cycling Team

If you’re looking for cycling buddies or just to improve your cycling performance, this is your answer!

Join U Sports for their weekly cycling training and cover 50 – 75KM for each training routes guided by their experienced lead cyclists.

Taking up cycling could be the best decision you make in 2019

Cycling is mainly an aerobic activity – which means that your heart, blood vessels and lungs all get a wonderful thorough workout!

You will breathe deeper, perspire and experience an increase in body temperature.

Besides building up your strength and endurance, it has major benefits that helps you maintain a healthy lifestyle and improve your overall fitness level.

Burns calories & Builds Muscle – Even hours after getting off the bike, your metabolic rate continues to burn calories at a higher rate than usual. Pedaling also strengthens and tones hamstrings, calves and quads.

Improves cardiovascular function – Your heart rate and blood flow will increase, resulting in stronger and healthier organs.

Low-impact exercise – Cycling puts little pressure on your knees, ankles, hips and joints, which in turn prevents knee and joint injuries.

Energy Boost – Your endurance and stamina will only get stronger when you incorporate cycling into your lifestyle. This, in turn, increases your ability to stay productive for longer.

More exciting news to come on how Astavita Sports will be following U Cycling’s journey!

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Image credit: http://www.powerphysiotherapy.com.au/

By Pris Chew

It’s hard to get exercise when you are holding down a full time office job and are tied down to your desk for eight hours a day. Many office workers, due to the hectic nature of their jobs, may lack the time to fit in a regular exercise regime into their hard day at work.

But sitting down for eight hours or more can lead to a myriad of health issues, such as heart disease, high blood pressure and diabetes.

So then, here are some quick tips on how you can work out and be more active whilst in the office.

1) Use the stairs

Instead of the lift, take the stairs instead to get to the floor where your office is located.

Doing so will help to give you a bit of a workout and burn calories at the same time. In fact, climbing stairs burns five times as many calories as taking the lift.

2) Take stretching breaks

For every hour that you spend sitting, take five minutes off to stretch yourself. This will help to reduce stress and improve your posture and in turn, your productivity, at the same time.

3) Walk

Try to incorporate some form of walking into your day in the office. For example instead of simply eating at the office cafeteria, why not walk over to the cafe or coffee shop at the next block and get your lunch from there instead?

Or else if you drive to work, why not park at the lot furthest away so that you can get in a short walk?

Alternatively for those taking public transport, get off the bus or train one stop away from your office, and walk the rest of the way?

It will help too if you get a pedometer and aim for 10,000 steps per day.

4) Swap your desk chair for an exercise ball

Why not swap your comfortable desk chair with a bouncy exercise ball occasionally?

Doing this will improve your posture and strengthen your core muscles at the same time.

5) “Circuit Training”

Try and come up with a “circuit training” regime that you can do easily in the office.

For example, you can aim to do 10 squats every hour, or target 10 lunges each time you get up to go to the restroom. This will keep you active.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

Image credit: http://themilesrunner.com/

By Pris Chew

My first overseas marathon was the Gold Coast Airport Marathon. I learnt a lot from the experience of running overseas. Based on what I went through, I would like to share some simple tips with you.

Check the weather

Find out what the weather conditions including temperature are like, in the country that you are going to run in. This will help you to pack appropriately, for example, to decide if you need to bring additional jackets or thermal wear.

Pack your own gels and nutrition

Do not rely on the gels and race nutrition provided in the race, especially if you have a sensitive stomach and the brand of gels is something that you have never eaten before. Instead, it is safest to pack your own, as you will be familiar with how the gels react to your body. This will help you to run a good timing too.

Sightsee after the race

It can be very tempting to book tours and sightsee the city upon arriving, but try and hold these off until after the race. This is because being on your feet all day, exploring and looking around, can have an impact on you when you run the race. Don’t risk making yourself more fatigue and in turn affect your race timing.

Do a shakeout run

Shaking out your legs with a run soon after you arrive at the destination is usually good. This is because it is a great way to help you to adapt to the weather and know what it would feel like when you are running the race. This will help you to make last minute changes to your race strategy accordingly.

Run with your essentials

You never know what will happen during a long race such as a marathon: You might get injured or your body may act up causing you to pull out of the race. So, make sure that you have your essentials on you, such as your credit card, cash and your mobile phone. You may need these if something goes wrong.

That’s it, some fine-tuning tips for running in a race overseas. Having said these, racing overseas is still an enjoyable experience which I would highly encourage everyone to experience at least once. Till my next post, keep training!

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Mona Gill

10 minutes or less?? No problems!

Here is how to fix your face in 10 minutes if you are pressed for time, especially for us working moms!

1) Always cleanse and moisturise.

2) Use a skincare serum for a smooth base. My preferred serum Astarism is available online at www.astavita.sg.

3) Use a light foundation or bb cushion for some coverage and to even out the skin tone.

4) Never skip this step which is to conceal, especially your under eyes. It immediately brightens up your face .

5) Fill your brows lightly.

6) Skip the eyeshadow but definitely DO NOT skip the mascara. Layer a coat or 2 onto those lashes.

7) Blush away with a coral or pink hue to add some colour and warmth.

8) Finally a lip gloss or lip tint for a a natural pucker.

To save time , skip the brushes and use your fingers for application. It also gives a more natural polished finish.

Till next time!

Beauty guru

Mona Gill

http://monaartistry.com

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

Wonder why our hair looks dry, dull and even thinning for no reason?

Here are my tips that I have been following recently and have found a difference in the quality of my hair. Hope it helps.

  • Wash your hair every one to two days especially if you have oily hair like me. Bear in mind though that washing your hair too often is not advisable as it strips the natural oils of the hair, causing it to be dry and frizzy.
  • Another trick I swear by is to comb your hair in the shower before shampooing. I found that it helps with fall outs. Also, important to use your fingertips and massage the scalp as it stimulates blood flow which is beneficial for your roots.
  • Moisturise your hair enough as hair loses moisture quickly. I used to avoid conditioner as I thought it would cause my hair to be even more oily. Using the right for your hair type is important. Use a balm and rub it in your hair avoiding the scalp area and same thing with a hair mask
  • This one is my favourite new discovery! Instead of towel drying my wet hair, I blot it with a cotton-t or cloth. Towels are rough and damages your hair follicles.
  • Diet plays a huge role in the way our hair looks. Always include protein plant /animal protein into your diet. Zinc is another mineral to include which can be found in eggs, avocado and nuts or seeds for healthy shiny hair.

These are my current tips and tricks. Try it out and let me know if you notice a difference in the quality of your hair.

Till next time,

Mona Gill

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

It is the season to be merry and jolly but it can also get very overwhelming and stressful with Christmas around the corner. For many of us, that can send our stress levels through the roofs.

Year end is always an overwhelming time for me and many people I know. As busy as I am, I find that taking care of myself is the most important, so I can be a better mother, daughter and friend.

Here are some tips to ease the holiday stress so we can stay calm, energised, full of love and gratitude this jolly season.

1) Start your day with 20 minutes of moving your body. Instead of rushing through a high intensity workout, do some easy asanas or take a yin yoga class just to slow down and breathe and set the tone for the day.

2) Do some downward facing dogs when you can. This mini inversion relieves stress and encourages blood flow and calms the nervous system. Hold this pose for at least five breaths each time.

3) Lie on your back with your legs up against a wall. One of my favourite positions to keep calm, cool and collected. Stay in this position for about five minutes or even ten minutes and keep your eyes closed . It is important to breathe naturally and keep the lengths of the breaths similar and remember to breathe in through your nose and out through your mouth.

4) Meditation. This sounds too easy but trust me it is so difficult to do without getting distracted. I recommend starting with ten minutes. The focus should be once again on your breath. Sit in a comfortable cross-legged position or lotus position, palms on your knees facing up, close your eyes and focus on your breathing and try to clear your mind.

5) Tree pose for balancing. Whenever I do this pose it really reminds me to stay grounded during stressful times. We tend to not be balanced when stressed out so this balancing pose is a great reminder and if you fall out just get back into it. The idea is to gain stability and breathe and hold for as long as you can.

Anything that involves conscious breathing as I have mentioned above triggers the parasympathetic nervous system. This conscious trigger helps relax and boost energy. I hope these tips helps you ease some holiday stress so that you can have more fun and enjoy with your loved ones this season.

Namaste

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Pris Chew

Would you like to better cope with fatigue in long race?

Having strong core muscles is important for runners to do well. This is because having a strong core can not only help with your running posture and speed but also sets a solid foundation for the rest of the body, in order to better cope with fatigue in the latter stages of a long race such as a marathon. This is because when you are fatigued, your form suffers and this predisposes you to injuries.

Would you like to use less energy when running?

At the same time, having strong core muscles also help the pelvis, hips and lower back to work together smoothly, thus expending less energy during running. It also improves your balance and prevents you from tripping when you are running.

Here are a few basic but important exercises that all runners should do, to improve your core strength and ultimately, your running.

Push Ups

Push Ups are a good way to strengthen your chest and arm muscles, which can have benefits when you are feeling fatigued during running. This is because having a stronger upper body helps you to maintain your form and posture better when you are tired. Poor posture predisposes you to injuries.

To do a push up, get on the ground and set your hands parallel to the ground and at slightly wider than shoulder width apart. Then lower yourself till your elbows are at a 90 degree angle and once your chest touches the ground, pause for a minute and then return to the original position. Do repetitions in sets as you see fit.

Planks

Planks are a great core exercise that strengthens the core, shoulders, arms and glutes.

To do a plank, you get into a push up position on the ground, then bend your elbows 90 degrees and rest your weight on your forearms. The elbows should be directly under the shoulders and there should be a straight line from your head to your feet.

Set a timer and hold this position for as long as possible. Start with about 20 to 30 seconds, and then when that is no longer a challenge, progress to longer amounts of time, such as one or two minutes.

To make the planks harder, you can raise your leg towards the ceiling.

Burpees

Burpees are a great full body exercise that builds the core, as well as the chest and the legs.

To do burpees, you should first stand on the ground. Your feet should be apart, and the distance between your feet should be approximately shoulder-width. and your arms hanging by your sides. Then bend your knees, do a squat and you put your hands on the floor directly in front of and just inside your feet and shift your weight onto them.

Jump your feet back and on the balls of your feet, in plank position. Do not let your back sag or your bottom stick into the air. Then tuck your feet back towards your chest, to land just outside your hands. And then jump into the air, reaching your hands over your head. Upon landing on the ground, lower yourself into a squat for the next rep.

Burpees are very tiring; if you are just starting out, begin small with about five repetitions and gradually progress from there.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

Many believe that training to run faster is simply all about smashing yourself and piling on the miles. But this is not the way to go; if you want to run fast and be injury free, smashing yourself before the body can cope with the stress only increases your chance of injury and will likely sideline you from running for an extended period. Here are some quick tips that you can follow to run faster, and stay injury free at the same time.

Develop your aerobic base

Having a strong aerobic base helps you to improve your speed and stamina in the long run. To develop your aerobic base, what you need to do is to do most of your runs at your aerobic base level. For most people, the easiest way to calculate this is the (180 minus your age) heart rate formula developed by Phil Maffetone. Invest in a heart rate monitor and run for as long as you can, at the pace corresponding to this heart rate. As your aerobic base becomes stronger, you will find that you can run at a faster pace at this same heart rate. It will take time but you will eventually reap the rewards if you are consistent with your training.

Run on hills

Hills are a great way to build strength and stamina. Thus, to run faster, you will need to incorporate hills into your regular training programme. To run hills, stay relaxed and keep your gaze straight ahead of you as you are going uphill. Do not keep looking down at the ground. When you are running downhill, avoid leaning back and breaking with your quads. Allow yourself to relax and take the downhills slowly to allow your heart rate to recover.

Strength Training

Body weight strength training is a great way to build your body and develop your strength so that you can become a faster and stronger runner. You don’t need to lift weights though. Some of the most common strength training exercises that you may want to consider includes squats, lunges and planking. These workouts are great in terms of helping to engage the core muscles, which are fundamental for running and maintaining a good posture when you are pounding the pavements or the trails.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

We are all busy people who have to juggle work, school and family on a daily basis. Sometimes 24 hours a day doesn’t seem enough to get everything in – and have the time to exercise as well. But fret not. Here are some tips to fit in an exercise routine daily.

Run or walk to work

Rather than taking the train or the bus to work, why not run from home to work? In this way, you are not only getting a daily exercise session done, but at the same time you are also heading to work – kill two birds with one stone. Sometimes running to work may be able to save some time too, as you are avoiding the peak hour traffic jams. And it saves you transport money and also saves the environment (especially if you trade driving for running). Besides running, you can also choose to cycle to work. Alternatively, if you do not have the stamina to go the whole way, you can park your car further away from the office or get off a bus stop earlier than usual, and simply walk or run the remaining distance.

Wake up to exercise
Setting your alarm clock half an hour earlier will give you that much needed exercise time. And thanks to the endorphins that exercise provides, this will ensure that you will feel refreshed and be raring to go for the workday ahead.

Work out during lunch break
Instead of that one hour lunch break being used to chitchat with colleagues and catch up on each other’s social lives, why not fit in a gym class or go for a walk or a short run? This will give you the much-needed exercise time that you need (no pun intended).

Make exercise into a social outing
Why not turn your workout session into an outing? For example, if you are catching up with your friends, why not go for a run or a walk at the park, instead of simply having brunch together? This will ensure you are keeping yourself fit and at the same time, you can still have that catch up or chat with your friends.

Work out at the television
The commercial breaks during your favourite television shows are a great time to work out. Instead of simply sitting down and munching on popcorn, why not do core exercises like squats, lunges and planks in front of the television when waiting for the programme to start?

Well there you have it, 5 neat ways to ‘squeeze’ time in for a work out during different times of the day. The bottom line is, you can work out practically anywhere, anytime, it just takes a bit of effort and creativity.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

We all know running and exercising is good for heart and health. However, did you know that regular running and other intense physical exercise can help to keep memory loss at bay in older adults? Yes, it’s possible to maintain your memory, according to a recent study done in the United States.

The Study

According to the study, which had been conducted by researchers from New York Presbyterian/Columbia University Medical Centre (CUMC) and the University of Miami with support from the National Institutes of Health and National Institute of Neurological Disasters and Stroke, a brain MRI, together with memory and thinking skills tests were given to 876 individuals who were also asked about their exercise levels. The participants were then divided into sedentary, low intensity exercise (such as yoga and walking) and high intensity exercise (such as running and aerobics) groups.
The study had been published in the March 23, 2016 online issue of Neurology, the medical journal of the American Academy of Neurology.

Five years later, the same group of people were then given the same MRI, as well as similar memory and thinking skills tests again, and those with low activity levels had showed a greater brain decline as compared to those in the study with high activity levels, in terms of how many words from a list they could remember and how fast they could remember simple things.

According to the researchers, you can knock off 10 years from your mental health through running or other high intensity exercises. Isn’t that what we all want?
Benefits of an Active Lifestyle

I think this study is very relevant to our current society. This is because populations around the world is ageing rapidly and more so when we consider the baby boomers. and the results of this study show the benefits of an active lifestyle for the older generation and how taking up high intensity exercise such as running, can help people to maintain their cognitive abilities.

Singapore’s oldest marathon runner, Chan Meng Hui, is 87 years old and I know him personally. He demonstrates strong cognitive and physical abilities at his current age. Uncle Chan is still managing his own courier company business and walking without the aid of a walking stick or other aids. So, he is a prime example that physical exercise such as running can help with cognitive function.

Start Running Today!

As I’ve shared before in my other blog post, running is a low-cost exercise. To begin running, you only need to buy a good quality pair of running shoes and you are good to go. Also, you can run anywhere – on the roads, trails or neighbourhood park, as you do not need to spend money on transportation to go to a specialised place to do it, unlike many other sports such as tennis, baseball and football.

So what are you waiting for? Start pounding the street, it doesn’t matter when you start, you just need to get started!

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

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