Complete Your Home Gym With These Inexpensive Equipment

One of my partner’s resolutions for the year 2019 is to achieve his ideal shape! With this goal in mind, he enrolled in a nearby gym and set a schedule for his fitness regimen. To support this, he and I exercise at home with the following equipment.

Do not worry! You do not have to break the bank to get ripped.

YOGA MAT
Price: S$9.90 at Decathlon

Image Credits: pixabay.com

Investing in a Yoga Mat is a must due to its versatility. Not only can you do all sorts of yoga poses in a non-slip surface, but it can also protect your joints as you exercise. Exercising on a yoga mat goes beyond the practice of yoga. You can do push-ups or ab crunches while on the mat.

PVC HAND WEIGHTS
Price: S$13 at Decathlon

Easy-to-grip hand weights or dumbbells need no introduction! They simply add resistance to your cardio routine or strength training. You may also step up your yoga poses while holding a pair or two-pound weights!

JUMP ROPE
Price: S$2.50 at Decathlon

There is a reason why boxers incorporate the classic jump rope to their training. It improves a range of skills such as balance, stamina, endurance, and coordination. Not to mention, this lightweight and tangle-resistant rope is adjustable for different heights.

RESISTANCE BANDS
Price: S$3.90 at Decathlon

Resistance bands are cheap, convenient, and light. Toss a couple of resistance bands in your drawer to enjoy the 20 to 50 pounds of resistance in aid of your strength training. Research about the poses that you can do with it.

AB WHEEL
Price: S$10 at Decathlon

The Ab Wheel is one of the as-seen-on-TV products that actually work. It earned the hearts of many due to its ability to tone the abs. If you are sick of crunches, this alternative may be perfect for you! Made of stainless steel or heavy-duty plastic, it is durable enough to last.

MEDICINE BALL
Price: S$4.90 at Decathlon

While I will not require you to spend a huge amount of money on a full set of medicine balls, you may invest in one or two of them. Medicine balls are about the size of a Basketball, but can weigh from 2 to 30 pounds.

Image Credits: pixabay.com

Use these weighted balls to support your ab exercises. Ultimately, it is fantastic for building your upper-body power. Try throwing it against the wall or to a partner.

Sources: 1 & 2

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4 Budget-Friendly Healthy Snack Ideas

I have always wondered why my immediate eco-system is fueled by people who are conscious about their weight. They go to significant measures such as strict dieting or regular exercising to reach their desired figures. In their journey, I often ask about their eating habits. I found that they create rules to adhere to healthy snacking. What is healthy snacking, exactly?

Well, I rounded up the list of the snacks that they share in common. These snacks are not only pocket-friendly, but also travel-friendly.

GREEK YOGURT

I, for one, am obsessed with yogurt drizzled with sweet toppings. A healthier alternative to this is a cup of Greek Yogurt. Greek Yogurt is rich with protein – taking up 22 grams of protein in 8 ounces of it. It is also packed with calcium. What’s more? Flavored Greek yogurt only costs about S$3.95 at FairPrice.

Put a twist to your Greek yogurt by adding a teaspoon of honey, fresh fruits, and nuts. Prepare this mixture in small containers to save time. Worry not about consuming everything at once as you can keep it for about two months.

AIR-POPPED POPCORN

Who does not love Popcorn? Instead of buying bagged microwave popcorn, the healthiest way to eat it is to cook whole-grain popcorn at home. Whole-grain popcorn contains a lot of fiber and antioxidants. It works well as an afternoon or an evening snack, which can liven up your movie marathons. Best of all, it will not cost you a fortune!

Image Credits: pixabay.com

Go old-school by drizzling your kernels with olive oil and sea salt. Or, give it a kick with cayenne pepper and maple syrup.

HUMMUS

One of the world’s oldest farmed food include the main ingredient of Hummus – the chickpeas. Chickpeas are high in protein, fiber, and folic acid. Reap these benefits by creating your own hummus.

Like many snacks, you can save more money when you make your own. Hummus is made of few ingredients including chickpeas, dried tahini, lemon juice, garlic, and olive oil. Nonetheless, you may purchase a tub at FairPrice for about S$6.25.

PICKLED VEGETABLES

What do pickled green beans, pickled cucumbers, and pickled cauliflower have in common? They have low calorie counts and they will not break your budget! Moreover, many pickled veggies have iron, vitamin A, and potassium.

Pair your pickled veggies with crackers or bread. Prices of pickled radish and cucumber start at S$1.50 in FairPrice.

Image Credits: pixabay.com

The healthy snack ideas above are just some great treats that you can take on the road! Can you suggest more?

Sources: 1 & 2

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Why Is Bird’s Nest So Expensive?

There are interesting reasons why the Bird’s Nest delicacy is known as the “Caviar of the East”. For starters, it costs about S$40 to S$135 to get a single bowl of Bird’s Nest Soup. While, edible Bird’s Nest costs about S$5,600 per pound. You can finish polytechnic studies with that amount of money!

Do not get me started with the price of the highest grade of Bird’s Nest. The highest grade are the most expensive because it is the purest. It is 90% edible upon harvesting and requires little amount of processing.

Image Credits: baligraph via flickr.com

How do you store an expensive delicacy as such? Do not worry about consuming everything in one sitting as you can refrigerate it for about two weeks.

The high cost of the Bird’s Nest comes from its dangerous retrieval process, its painstaking cleaning process, and its expansive health benefits (according to Traditional Chinese Medicine).

The Bird’s Nest comes from the saliva of the Swiflets. Swiftlets live in limestone caves around South East Asia, Indian Ocean, North Australia, and Pacific Islands. These birds build their nests three times a year – in spring, summer, and autumn. Each nest takes about 30 to 35 days to build. Interestingly, males primarily build the nests by attaching them to the vertical walls of the limestone caves. Removing these nests can be dangerous! Retrievers will start by climbing the outside of the cave to attach the ropes. Then, they will drop down the ropes to the cave floor. These ropes will be tied to handmade ladders and poles to ease the collection process.

Image Credits: Francesco Veronesi via flickr.com

The tedious retrieval of the Bird’s Nest does not stop there! In fact, researchers observed that it can take a person approximately eight hours to clean 10 nests. Commercial cleaners often use bleaching agents to speed up the cleaning process. All these hours seem to pay off as consumers are hooked by it! Many of the demand comes from the traditional belief of its health benefits.

Bird’s Nest can be consumed alone or as an additive in dishes, beverages, and cosmetics. It is rich in protein, which contains essential amino acids. Moreover, it contains six hormones including testosterone and estradiol.

Previous research has indicated that the nests contain substances that can stimulate cell division and growth and enhance tissue growth. This is why many use it for their skincare or beauty regimen.

Now, you know why the soft and jellylike delicacy comes with a hefty price-tag!

Sources: 1 & 2

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The Power Of Marketing: Oscars Edition

The Academy Awards, better known as the Oscars, consist of a set of awards given annually to recognize the creative and technical talents in the film industry. The show is spearheaded by the Academy of Motion Picture Arts and Sciences (AMPAS). The AMPAS is the organization that assesses one’s cinematic achievements through the votes of its members.

Interestingly, movies who won at the Oscars get an increase of about 38% more in sales. This translates to about US$35 million in box office dollars. This significant jump happened to the award-winning 2010 film entitled King’s Speech.

Now, let us focus on the actors. Do they get paid if they win at the Oscars? The award itself costs US$0. However, the effect of the Oscars in an actor’s portfolio and talent fee is positive. It can be boosted by 60% on average! Furthermore, winners get a gift bag worth hundreds of dollars.

The marketing potential of the Oscars is the reason why filmmakers, actors, and movie-making companies aggressively vie for these votes.

Image Credits: pixabay.com

CAMPAIGNS ARE MORE EXPENSIVE

To create an Oscar buzz, members of the film industry shelled out millions of dollars! Now more than ever, campaigns have been reaching an all time high. The mere campaigns for “A Star is Born,” “Green Book”, and “Black Panther” ran from about US$20 to US$30 million per film.

Netflix is in the buzz too! Promotional budget reach about US$25 million when Netflix campaigned for “Roma”. This was an uphill battle as some members of the Academy do not want a digital platform to win the Oscars. Nonetheless, its marketing strategies paid off as Netflix won multiple awards such as winning for the foreign language film category and directing/cinematography. It does not stop there! “Period. End of Sentence” also won in the documentary short category.

ADS ARE STILL SELLING

In spite of the social media widespread, advertisers are still dishing out to get ads on shows such as the Oscars. Despite the Academy Awards’ steady decline in ratings, ABC Network sold million-dollar ads as live shows are attractive to advertisers.

CNN media critic Brian Lowry told Business Insider: “If you’re a sponsor and you’re trying to reach any kind of mass appeal, you sort of grab at the platforms that can still do that. The Oscars is in the same way that sports have an advantage, if you are really into the Oscars, you don’t want to DVR it and watch the next day. ”

Image Credits: pixabay.com

It goes to show that having audience stream live shows plays an impact in marketing and advertising!

Sources: 1 ,2, & 3

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Earn Healthpoints and Get Rewarded with HPB

It’s the beginning of the year and health and fitness goals are likely to be the top of your New Year resolutions! We all know the importance of keeping fit and eating well and that is why we take up gym memberships and choose healthier food. The good news is that with Health Promotion Board’s (‘HPB’) Healthpoints Loyalty Programme, you can now earn Healthpoints that can be exchanged for eVouchers to be used for dining, shopping and more!

What is HPB’s Healthpoints Loyalty Programme?

The HPB’s Healthpoints Loyalty Programme is an integrated rewards programme that is common across various HPB activities such as the “Eat, Drink, Shop Healthy Challenge”, “National Steps Challenge™” and HealthHub. Complete various activities by joining these programmes to earn Healthpoints. Accumulate these Healthpoints and use them to redeem eVouchers from a variety of lifestyle retailers, F&B outlets and supermarkets.

How To Earn Healthpoints?

To turn your healthy actions into exciting rewards with Healthpoints, you need to first download the Healthy 365 or the HealthHub mobile app. These are available on both the Apple and Google Play store.

After you have downloaded the mobile app, remember to register your profile and sign up for the HPB programmes.

A)   National Steps ChallengeTM Season 4 

If you have an active lifestyle and take plenty of steps daily, you may find the National Steps Challenge™ Season 4 a simple platform to earn Healthpoints. Sign up for the National Steps ChallengeTM, pair your fitness tracker with the Healthy 365 app and you are all set to go!

With your paired fitness tracker, you can now sync the number of steps onto the mobile app. For example, every 10,000 steps you take in a day earns you 40 Healthpoints!

Once you have unlocked Tier 2 of the Steps category and also completed a Health Declaration form, you will be able to earn daily Healthpoints from Moderate to Vigorous Intensity Physical Activities (MVPA) as well. This will double your efforts to earn Healthpoints to redeem HPB and merchant eVouchers.

B)   Eat, Drink, Shop Healthy Challenge

Besides walking 10,000 steps a day, why not go the extra mile and opt for low-sugar drinks and food products with the Healthier Choice Symbols under the Eat, Drink, Shop Healthy Challenge? Here is how your Healthpoints can potentially tally up:

Opt for groceries with the Healthier Choice Symbol at participating supermarkets such as FairPrice, Sheng Siong and Cold Storage. At participating merchants such as Kopitiam or Foodfare, ask for zero or less sugar on your drink/dessert. You can also choose healthier dishes that have less calories. As long as you purchase qualifying meals or drinks, you will be issued a receipt with a QR code. Simply scan the QR codes on these receipts with the Healthy 365 app to unlock Healthpoints!

C) HealthHub

Download the HealthHub mobile app and sign up as a member to start earning Healthpoints! Level up your knowledge by completing health quizzes on the app under “Quiz Time” and earn Healthpoints while you learn more about health.

Redeem Healthpoints!

Patiently accumulate your Healthpoints* and redeem them for your desired reward. For instance, simply use 750 Healthpoints to redeem a $5 HPB eVoucher that can be used at more than 1,500 participating outlets, including KOI, FairPrice and many more!

You can also opt to auto-redeem your Healthpoints for TransitLink eVouchers or TapForMore points so you will not lose them when they expire!

Start Earning Healthpoints Today!

With Healthpoints, you now have an extra reason to make your health a priority in 2019. There are so many activities that you can do or already do in your daily lives to easily earn Healthpoints and exchange them for exciting rewards. Wait no more and download these mobile apps so that you can be rewarded for your healthy living actions with HPB.

Find out more about Healthpoints here and start earning today!

 

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