How to Start Your Fitness Journey at Home

For many Singaporeans, 2022 is the year of health and wellness. It takes a second to decide that you are worthy of change. Start by completing a ten-minute workout and feel the difference after a couple of weeks.

#1: EXAMINE YOUR FITNESS LEVEL

How fit are you? Testing and recording your baseline fitness scores can give you benchmarks to measure your progress. Evaluate your flexibility, body composition, aerobic fitness, and muscular fitness by recording the following:

a. Body Mass Index,
b. Pulse rate before and after walking two kilometers,
c. Time it takes you to walk or run two kilometers,
d. Amount of standard or modified pushups you can do at a time,
e. Waist circumference, and
f. How far you can reach forward while seated on the floor.

#2: KNOW HOW MUCH EXERCISE IS RECOMMENDED

The general weekly exercise recommendation is at least 150 minutes of moderate cardio or 75 minutes of intense cardio and two days of strength training. Increase the health benefits of your exercise routine by increasing the minutes of cardio per week.

#3: RESEARCH ON THE TYPES OF EXERCISE

The common types of exercise include cardio, strength training, flexibility training, and HIIT (high-intensity interval training). Cardio exercises raise your heart rate and make your breathing faster. It refers to activities that are aimed at improving your endurance and stamina such as jogging and swimming.

Strength training refers to any type of activity that uses resistance to build muscular strength. Next, flexibility training refers to exercises that help maintain and improve passive range of motion. Lastly, HIIT consists of intense bursts of exercise followed by rest intervals. Choose a blend of exercises that suits you.

#4: CREATE YOUR OWN FITNESS PROGRAM

You need to have a concrete plan if you wish to exercise daily. Consider your fitness goals when designing your fitness program. Having clear goals can help you measure your progress and stay motivated.

As beginners, you can start cautiously and progress slowly. People who have injuries or medical conditions can consult their doctors or therapists first. These professionals will help design a fitness program that gradually improves their strength, endurance, and range of motion.

#5: ASSEMBLE YOUR EQUIPMENT

Start by choosing athletic shoes that support the activity you have in mind. For instance, running shoes are lighter in weight than cross-training shoes. The lightness of running shoes will help you dash when you run a lap.

If you are planning to invest in exercise equipment, choose items that are practical and user-friendly. You can also download fitness apps to track your distance, track calories burned, and monitor your heart rate.

Image Credits: pixabay.com

What are you waiting for? Get started on your fitness journey now!

Sources: 1 & 2

Read More...

Reasons why you should spend more effort moving forward than wallow in self-pity

a stressed man sitting on a couch

You just failed, big time.

You had all the right intentions and you even did your research, but it just didn’t work out. Maybe you lost money, maybe you let down your team, or maybe you just feel like a complete and utter failure. Whatever the reason, it’s natural to want to wallow in self-pity for a while. But believe us when we say that it’s not worth it.

Spending more time feeling sorry for yourself isn’t going to change anything. In fact, it will just hold you back from inching ahead and trying again. Read on for more reasons why you should spend more effort moving forward than wallow in self-pity.

There are always other opportunities

You’ve just had a major failure, and all you want to do is curl up in a ball and give up. But if you do that, you’re only going to make things worse. It’s crucial to remember that there are always other opportunities out there.

You might not see them right now, but they’re there. So don’t waste your time wallowing in self-pity. Get up and start cruising along. You will be surprised at how much better you will feel once you get started.

A failed endeavor is not a forever dead end

It’s all too easy to get bogged down in self-pity after a failed endeavor. You told yourself you were going to do this and that, and then it all came crashing down. You might be tempted to give up completely and just loll in your misery.

But that’s not going to help you move forward. Rather, it’s only going to hold you back. So what can you do instead? Well, you can accept that things didn’t go the way you planned. And that’s okay. It doesn’t mean that you don’t have what it takes. It just means that you need to try something different next time.

Then, focus on pushing on. Use this experience as a learning opportunity and don’t be afraid to make mistakes. Remember that progress is made by doing something, even if it’s not perfect the first time around. So don’t give up on yourself. Spend more effort moving forward than floundering in self-pity. You will be glad you did when you look back.

Wallowing in self-pity will only make you feel worse
a depressed lady

Image Credits: unsplash.com

You’ve just had a major setback. You invested time, money, and energy into a project that failed. Do you feel like you’re at the bottom of the barrel with nothing else to show?

Now is the time to get up and dust yourself off. Don’t wallow in self-pity, because that will only make you feel worse. It’s not going to be easy, but you have to keep treading. There is an abundance of other chances out there waiting for you. So get up and get started—the sooner you do, the sooner you will start seeing results.

Moving on is the best way to show that you’re stronger than this

It can be tough to move on after a failed endeavor. You might feel like you’ve let yourself and everyone else down. You might feel like you’re not good enough, and that’s why things didn’t work out.

But trust us, moving on is the best way to show yourself that you’re stronger than this. It’s the wisest way to prove to yourself that you can pick yourself up and start all over again. It’s not going to be a walk in the park, but it will be worth it in the end. So don’t dwell on your failures. Focus on doing better next time. That’s the only way you’re going to achieve your goals.

Everyone falls, period. It’s how we get back up that counts. Instead of spending all your time and energy feeling sorry for yourself, use that same energy to try again. Picking yourself up and pressing on is always going to be harder than staying down, but it’s worth it. So what are you waiting for? Get moving!

Read More...

How to choose between a copywriter and a content writer

typing on the laptop

You’re probably familiar with the term “copywriter.” They’re the people who help businesses create compelling advertising and marketing materials.

But what about “content writers”? What do they do, and is it something you need for your business? The short answer is that it depends. Both copywriters and content writers can help you create great content for your website and social media pages, but the two positions have rather dissimilar focuses.

Allow us to break down the distinctions between copywriters and content writers so you can decide which position is right for your business.

Defining the terms

When it comes to content, there are two main positions you can hire: a copywriter or a content writer. So, what’s the difference?

A copywriter is someone who writes persuasive sales copy. They create catchy headlines and use persuasive language to get people to buy a product or service. A content writer, on the other hand, is responsible for creating informative, value-driven content. This might be in the form of articles, ebooks, or blog posts.

The main difference between the two is that copywriters are focused on selling, while content writers are focused on informing. If you’re not sure which position you need, consider what kind of content you want to create and what your company goals are.

What does a copywriter do?

Copywriters understand the art of persuasion. They know how to write persuasive content that will make people want to buy what you’re selling. They can also help you create website content, email marketing campaigns, and even social media posts.

They typically have a background in marketing, journalism, or creative writing. They understand the basics of persuasion and know how to craft powerful content that will convince people to take action.

What does a content writer do?
a woman using her laptop

Image Credits: unsplash.com

Well, a content writer is responsible for creating and publishing content across a variety of channels, including your blog, website, and social media pages. They help you to develop a content strategy and create engaging and informative copy that will resonate with your audience.

A good content writer understands the needs of their client and the target audience and knows how to create content that is both relevant and compelling. They also know how to use keywords and other SEO techniques to improve your search engine ranking.

When should you hire a copywriter?

You should consider hiring a copywriter when you need help with ad copy, slogans, or email marketing. A copywriter can also help you create a brand voice and style guide.

They’re typically skilled in persuasive writing techniques, so they can help you create content that markets your products or services. Copywriters are also great at creating catchy headlines and coming up with interesting ideas for blog posts and social media content.

When should you hire a content writer?

Given that you’re reading this, we are going to assume you’re at a point where you need help creating content. And that’s where a content writer comes in.

A content writer can help you with everything from developing a content strategy to creating blog posts, landing pages, and even long-form articles to rank on Google. Basically, they take care of all the nitty-gritty details so you can focus on what’s important—running your business.

But when should you hire a content writer? The answer is simple: when you need help creating content that’s engaging, informative, and accurately reflects your brand.

How to choose the right copywriter or content writer for your business

When it comes to content writing, there are a lot of options out there. You could hire a copywriter, a content writer, or even a combo of the two. So how do you know which one is right for your business?

Here are a few tips to help you make the right decision:

  • Define your needs. What kind of content do you need? What’s your budget? How often do you need new content?
  • Do your research. Check out different writers’ websites, portfolios, and blog posts to get a sense of their style capabilities.
  • Interview writers. This is a great way to get to know them better and see if their style and tone align with what you’re looking for.
  • Make a decision. After considering all the factors, make a decision and go with it. You can always change your mind later if it’s not working out, but it’s best to start with a hiring plan and stick to it.

In a nutshell, when it comes to content creation, there are two main positions you can hire: a copywriter or a content writer. So, which one should you choose? It depends on your needs. If you need someone to help with marketing materials, go with a copywriter. If you need someone to help with the overall strategy and organization of your content, go with a content writer.

Read More...

Bad news on the horizon? Here’s how to steel yourself

a lady contemplating

It’s never easy to hear bad news, especially when it’s something we’re not prepared for. But what can be even harder is trying to brace yourself for it.

Whether you’ve been anticipating some bad news for a while or it comes as a total shock, it’s crucial to know how to deal with the emotions that come along with it. You don’t have to face it alone.

In this article, we will give you some tips on how to brace yourself for bad news.

Why is it so difficult?

It’s difficult to know what to say when you’re the one receiving such announcements. You might be feeling a range of emotions, from shock and disbelief to anger and devastation.

Some people find it helpful to talk to someone they trust, while others prefer to be alone. Some people like to cry, while others bottle everything up inside. Just be sure to give yourself time to process what happened. Don’t try to rush things or make any decisions until you’ve had a chance to calm down and think things through.

The emotional stages involved
a man in deep thought

Image Credits: unsplash.com

It’s tough to receive bad news, especially when it’s unexpected. But you can brace yourself for it by understanding the emotional stages that come with it. There are usually five stages: denial, anger, bargaining, depression, and acceptance.

It’s slightly distinct for everyone, but most people go through these stages in some form or another. It’s necessary to understand that these are natural reactions to complicated information. It doesn’t mean that you’re weak or that you’re not handling the situation well. It’s just a part of the process.

What you can do to prepare for bad news

It’s hard not to feel anxious when you know bad news is on the horizon. But by preparing yourself, you can minimize the emotional impact.

Here are three things you can do to steel yourself:

  • Give yourself time to grieve. Allow yourself to mourn the loss, whatever it may be.
  • Seek out support from friends and family members. They can provide a listening ear and a shoulder to cry on when things get tough.
  • Anticipate the feeling of shock. When you first hear them, it’s natural to feel like you’ve been punched in the stomach. So be prepared for that initial wave of shock, which may eventually give way to other emotions like fear, anger, and sadness.

Bad news is never easy to hear, but sometimes it’s unavoidable. If you’re facing it head-on, take a deep breath and try to stay calm. Panicking will only make the situation worse. Stay positive. Even if things seem bad right now, remember that there’s always light at the end of the tunnel. Whatever you do, don’t try to bear the weight of alarming info on your own. With the abovementioned tips, you will be better equipped to handle anything that comes your way.

Read More...

The Ageless Capsule Wardrobe: A collaboration between YACHT 21 and a 66-year-old “granfluencer”

The Ageless Capsule Wardrobe

Are you in search of trendy, minimalistic, and multi-functional pieces for everyday wear?

Then you will love The Ageless Capsule Wardrobe, a collection by YACHT 21 in collaboration with 66-year-old “granfluencer” Ong Bee Yan, also known as @grey_evolution on Instagram.

 

View this post on Instagram

 

A post shared by Yan Ong (@grey_evolution)

We’ve picked out some of the best from the exclusive collaboration we think you will love.

Denim Kimono Outerwear

Denim Kimono Outerwear

Now: $95

Oversized and effortlessly cool, this Denim Kimono Outerwear is the perfect topper for your everyday look. Made from denim fabric, this gender-neutral kimono features drop shoulder detail and functional front pockets. Throw it over a t-shirt and bottom for a put-together look that requires minimal effort. Spice up your outfit coordination with this versatile and stylish denim kimono outerwear today!

Morpho Butterfly Maxi Dress

Morpho Butterfly Maxi Dress

Now: $95

A little bit of whimsy. A whole lot of wow. This Morpho Butterfly Maxi dress will have you turning heads all day long. The flattering A-line dress is made even better with the addition of functional side pockets. The real star of the show, though, is the morpho butterfly patterns. In a world where we could all use a little more beauty, this dress is a step in the right direction.

Crew-Neck Side Slit Cotton Shirt Dress

Crew-Neck Side Slit Cotton Shirt Dress

Now: $89

From work to the weekend, this shirt dress is your new go-to. The timeless silhouette is made unique with cut-out detail at the back, and the high-low hem with slits on both sides gives it a fun and flattering finish. The cotton fabric is soft and breathable, making it perfect for warmer days. Whether you’re wearing it to the office or out for brunch, this dress is sure to impress.

Crew-Neck Sleeveless Cotton Sweat Top

Crew-Neck Sleeveless Cotton Sweat Top

Now: $55

An amazing and stylish take on the classic American-style sweatshirt. With an asymmetric hem detail and ribbed triangle design under the neckline, this top gives you a unique and contemporary look. The slight stretch ensures a comfy fit, while the cotton fabric makes it ideal for everyday wear. Whether you’re running errands or reporting to the office on Fridays, this top is a must-have for your casual wardrobe.

Belted Linen Viscose Vest Top in Sand Beige

Belted Linen Viscose Vest Top in Sand Beige

Now: $89

Intentionally relaxed and comfortable, the Belted Linen Viscose Vest Top is a great addition to your wardrobe. Made from a blend of viscose and linen, this top is both lightweight and breathable, apt for those hot summer days. The detachable self-tie sash belt cinches your waist for a flattering fit, while the front functional pockets add a touch of practicality. With its neutral sand beige hue, this top can be dressed up or down to suit any occasion.

For the full collection, click through the link to shop: The Ageless Capsule Wardrobe – Y21 x grey_evolution.

Read More...