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Budget-Friendly Ways To Emphasize Your Abs

It is possible to score the perfect beach belly without spending too much! Case in point, most of the items on this list are free of charge.

THE VITAL ELEMENT

Believe it or not, there is one thing that many novice and some trainers overlook when toning their abs – their diet. Diet plays a vital role in getting your desired look. For instance, you may increase your intake of food rich in omega-3 to trim the body’s excess belly fat. Omega-3 fatty acid in fish oils can cause your body to reduce the amount of fat it stores.

With a dollar, you can purchase a can of sardines at the nearby grocery.

THE UPHILL BATTLE

If you are up for a challenge then, running uphill in a relatively fast pace is an efficient way to burn fat. Hill sprints helps you conquer stubborn belly fat while you indulge in a natural setting. Combining the physical benefits of running and the mental benefits of being outdoors sounds like a win-win situation to me!

Singapore offers a wide array of diversity when it comes to its hills. You can go as low as 30 meters (above sea level) in Bukit Kalang or as high as 106 meters (above sea level) in Telok Blangah Hill.

THE QUICK FIX

Did you know that it only takes two seconds too make your belly look seemingly flatter? You read that right! Andrea Metcalf, author of the bestselling book Naked Fitness, suggests that you change your posture to suit your desired figure. Highlight your flat belly by dropping your tailbone and pulling your hip bones up. Instill this posture to your daily routine by practicing “the quick fix” while you are standing up or while you are stuck in a queue.

When you are walking, Andrea suggests to keep your tailbone slightly tucked under to remove the pressure from your lower back.

THE PROPER ENGAGEMENT

I am not referring to the perfect proposal, which includes a diamond ring and unsigned property documents! Instead, I am encouraging you to engage your abdominal muscles while you walk. To do this, imagine a magnet pulling your belly button backward toward your spine as you stride. Practice this tucking movement until you become comfortable with it.

Walking can help firm one’s abs. Share this benefit by inviting a chum as you enjoy a healthy stroll.

THE SUFFICIENT SHUT-EYE

Research has shown that insufficient sleep was associated with greater fat accumulation around the stomach region. Why is this so? For starters, your body produces more cortisol (i.e., a hormone that mediates various metabolic processes) when you do not get enough shut-eye. The increased production of cortisol can boost your appetite. Thus, you have a tendency to gain more fat as you overeat.

Image Credits: pixabay.com

It is recommended to have at least seven hours of rest. Having sufficient sleep can aid in maintaining your toned belly.

Sources: 1, 2, 3 & 4

Eternal Benefits Of Waking Up Early

It was 5:30 in the morning and I heard my sister mumbling that she was about to for school. I had two choices: to doze off once more or to wake up and get things done. I chose the latter. And, I do not regret a single thing!

Waking up early has more free benefits that you can ever imagine! You do not have to wake up as early as 5:30 am, just by give yourself more time in the morning (e.g., an hour more) is enough. Pressing the snooze button is no longer an option once you hear the long-lasting benefits of waking up early…

1. PRODUCTIVITY

Waking up early gives you an opportunity to get more things done and to earn more in the process. Furthermore, mornings are usually the time when your brain is most focused and alert. Not to mention, there are fewer distractions in the early hours of the day anyway so you can really achieve more things, smoothly.

Aside from being productive, a biologist in Harvard named Christoph Randler found that individuals who wake up early are more proactive. Other studies echoed his findings and showed that early risers are better at goal setting, planning, and making decisions.

2. BETTER GRADES

A study conducted by Texas University found that students who consistently rise early each day scored better in their exams and overall grades. This is due to the fixed routine and regularly eating breakfast.

So if you are a student, it is best to wake up early than to sleep for long hours and rush to school. Who likes the pressure of hurrying up anyway?

3. MENTAL HEALTH

If treasure relaxation then, waking up early is perfect for you! Early risers have the luxury to give themselves more time to do the things they like such as reading the morning paper, preparing a healthy breakfast, and working out. These things may seem small but it will surely brighten up your mood!

Moreover, studies have shown that “morning people” are generally more optimistic and satisfied with their lives. In fact, Del Suggs who is the author of Truly Leading: Lessons in Leadership, suggests to begin your day with writing down three things you are grateful for. This simple and efficient exercise is rooted from the principles of Positive Psychology.

4. WORKING OUT

As I said, waking up early gives you more time to exercise. And, we all know that exercise either in the morning or at night, has bountiful advantages to your body. By making exercise a daily morning habit, you are able to stimulate energy to your body that will get you ready for the challenges ahead!

Image Credits: pixabay.com (License: CC0 Public Domain)

5. DIET

How many times have you heard the statement: “Breakfast is the most important meal of the day?” Well, it is true.

Skipping breakfast is not recommended because your body needs nutrients to help you concentrate and function throughout the day. Also, skipping breakfast makes you more likely to crave unhealthy food and to overeat.

Your body has been on a “fast” mode all night while you were sleeping and you need to “break that fast” with a serving of healthy food.

Sources: 1 & 2

Budget-Friendly Ways To Flatten And Tone Your Belly

1. GO FOR CARDIO

Cardio or aerobic exercises aid increases both your oxygen intake and heart rate. This is why it is no surprise that cardio workouts help in sculpting your belly. According to Duke University study, if you want to burn loads of visceral belly fat, go for cardio or aerobic exercises. Furthermore, it burns 67% more calories than resistance exercises.

Also try aerobic kickboxing indoors, as the arm thrusts and high kicks firm the abs well.

2. WALK MORE

Bring walking to your favor by engaging your abdomen while you walk. To do this, imagine a magnet pulling your belly button backward toward your spine as you walk. Practice this tucking movement until you become comfortable. Then, you may invite an exercise buddy or two.

3. CONSUME MORE OF THESE

Eat more of the fibrous foods such as apples, artichokes, pinto beans, and broccoli because your stomach will carry about 4% less fat for every 10 grams of fiber intake daily. 10 grams is not too much if you ask me!

Image Credits: threelayercake via Flickr with Creative Commons License (ND)

Additionally, eating half a cup of avocado can help flatten your belly. Avocado contains Monounsaturated fatty acids that stop blood sugar spikes to store fat around your belly area. Friendly reminder: consume more of these foods without overdoing it.

4. CONSUME LESS OF THESE

Alcohol intake raises the cortisol levels, which can lead to sending fats straight to your belly. While the bubbles from carbonated drinks including diet sodas accumulate on your belly too. So, it is best to shy away from alcohol and carbonated drinks.

5. SLEEP AWAY THE BELLY FATS

According to a study from University of Chicago, participants who slept for 7 hours or more lost twice as many fats and are less hungry that those who sleep for a brief hours. Having a good night’s sleep is always beneficial. Check out the “Have A Good Night’s Sleep Without Breaking The Bank” article to get quality sleep and to manage the daily challenges ahead.

6. TARGET EVERY ANGLE OF YOUR CORE

Do quick and doable exercises that target every angle of your core namely: Transversus abdominis, Rectus abdominis, Obliques, and Lower back to Glutes. Doing so will not only give you toned abs, but also reduce the risk of injury and improve your overall posture. Choose one move for every angle. Click here for the illustrated guide.

Alternatively, you may follow this “4 Best Exercises for a Flat Stomach” video that takes less than 7 minutes to complete!

Sources: 1 & 2

Cheap Ways To Boost Your Creativity Now

You do not have to be as smart as Einstein or as rich as Gates to think creatively. With these few tricks up your sleeve, you can show your own creative side in no time:

1. READ A BOOK OR TWO

If you are fishing in an unfamiliar territory, it is advisable to educate yourself. Do this by reading a book or two about creativity or creative thinking. Try Austin Kleon’s modern take on creativity. With his visually pleasing illustrations and simple vocabulary, you will surely understand what he wants to convey in his books entitled “STEAL LIKE AN ARTIST: 10 THINGS NOBODY TOLD YOU ABOUT BEING CREATIVE” and “SHOW YOUR WORK!: 10 THINGS NOBODY TOLD YOU ABOUT GETTING DISCOVERED”. Both books are available at Popular Bookstore for as low as S$20.87.

2. HAVE YOUR OWN CREATIVE SPACE

Assign a place where you can freely create. This does not have to be a fancy space. A tiny corner with art materials, CDs, or a laptop will do. It is important that you decorate this space yourself.

Image Credits: Karen Cox via Flickr with Creative Commons License

3. PAINT THE ROOM BLUE OR GREEN

Color Psychology dictates that colors can help enhance our cognitive tasks such as concentrating and creative thinking. So, paint your room with the colors of our home planet – blue and green!

Blue has physically and mentally calming effects that will help you open your thoughts. On the other hand, green signifies growth and harmony. Putting these colors together shall stimulate your creativity even more.

4. ENVISION THE PROBLEM DIFFERENTLY

In the “Candle Problem” presented by psychologist Karl Duncker, participants were given a candle, a box of thumbtacks, and a book of matches. They were asked to affix a lit candle to the wall without having a single drop of wax on the table below. There are a couple of possible solutions yet, only one will work (know the solution, here).

To arrive at the answer, you must envision the problem differently. Do not limit the function of these said objects too. Relax and examine the problem in varied ways before you begin working.

5. EXERCISE

Previous literature has shown that exercise increases creative thinking due to its ability to pump up the heart and put people in a positive mood. So, when you are having a writer’s block, try to run a few blocks, it may help you have a long-awaited “Eureka!” moment. Jog outdoors, it’s free anyway.

6. ACTIVATE YOUR SENSES

Last but not the least is to activate your senses. You can explore the local libraries, museums, gardens, and zoos. Tickets to these places range from S$0-32. But, that is a small price to pay to enrich your imagination.

Now, if you are still looking for a no-cost way to activate your senses, you can listen to Mozart. According to a book entitled: “The Mozart Effect,” listening to classical music specifically by Wolfgang Amadeus Mozart can increase concentration, creativity, and other cognitive functions. His music repertoire is available for free on YouTube.

Sources: 1 & 2

6 Shockingly Free Ways To Be Happier Now

Life is a constant search. Whether it be a special someone, a fulfilling job, or an amazing house…our search often comes with a price. But that need not be. There are more meaning things in life that do not cost a thing. One of it is genuine happiness. Here are 6 Ways to be Happier now (yes! they are all FREE):

1. EXERCISE REGULARLY

I cannot stress enough how important regular exercise is to your wellbeing. Studies have shown that 7-10 minutes of exercise for 5 days every week can improve your productivity and mood. You will not only lose weight but you will also be happier. Here is a 7-min. exercise routine you can follow:

2. HELP OTHERS

See some old clothes that are still in good condition? Save space and money by donating them to those who need it the most. Helping others and giving back can surely boost your happiness levels. You do not have to give fancy things; even giving a no-cost constructive feedback to your classmates can lead to personal academic improvement and happiness.

3. SPEND QUALITY TIME WITH YOUR FRIENDS AND FAMILY

Do you want to live longer and pleasurable life? Research showed that people who have strong relationships with their spouse, family, or close friends are happier and healthier. Spend your quality time with your friends and family by a simple picnic with cycling in East Coast Park or affordable museum tours in Singapore Art Museum and National Museum of Singapore. When it comes to your happiness, your dearest friends and family matter.

4. LET GO OF WORRIES, FRUSTRATION, AND RESENTMENT

Dale Carnegie, author of the best-selling book entitled “How to Wind Friends and Influence People”, believed that our fatigue is often caused not by work, but by worry, frustration, and resentment. Address and let go of your worries, frustration, and grudges to lead a happier life.

5. GET OLDER

Fret not that you are beyond your 40s, as you get older, you get happier! This is because older people tend to focus and remember the positive events more and the negative ones less.

As Olivia Munn said: “I think women should start to embrace their age. What’s the alternative to getting older? You die. I can’t change the day I was born. But I can take care of my skin, my body, my mind, try to live my life, and be happy.”

6. SMILE MORE OFTEN

Do you want to make your boss happier? Smile at the customers more to send a more welcoming vibe. Or how about making yourself happier and productive? Smile like you really mean it. Science has shown that people who smile increased their attention and ability to think. C’mon, it is free anyway!

Image Credits: Victor Tongdee via Flickr

We are all in the pursuit of happiness. Try these simple ways – it might just help you. 🙂

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