We know—bed is greater than the gym, especially in the morning. But if you’re in desperate need to bring your beach bod back, you have to make time to hit the gym. You can squeeze in an hour workout after work, but wouldn’t you rather to go straight home and sink into the comfort of your couch and watch netflix?
That’s one of the major reasons why morning workouts are preferable by many. If you often skip the gym because you’re just too tired to exercise after work, here are some ways to help you stay on your fitness track and become a morning gym rat instead.
1. Go to Bed Early
Seriously though, have you ever tried going to bed at one in the morning, woke up at six and said ‘I’m ready for a five-mile run today!’ Perhaps, you’ve never had. When looking forward for a morning workout, aim to have seven solid hours of sleep. Trust us, it’ll be easier to pull yourself out of bed and into your sneakers.
2. Prepare Your Gym Kit Before Going to Bed
Some even recommend sleeping in gym clothes. But sports bras are never comfortable in bed. Instead, have your workout clothes ready and your gym must-haves—sweatband, towel, earbuds, toiletries—ready in your gym bag> keep it close to your bed, so it’s one of the first things you’ll see in the morning.
3. Make Your Morning Routine Quicker and Easier
Likewise, make your morning routine quick and easy. Prep your healthy lunch the night before, turn on the coffee maker as soon as you wake up, pack your purse before going to bed—basically, get it together ahead of time so you won’t waste 45 minutes running back and forth t get ready.
4. Keep Windows Curtain-Free
Want to be up as soon as the sun shines? Go curtain-free and let sunshine wake you up in the morning. It’s like a natural alarm clock—as it’s almost impossible to go back to sleep with the light beaming down your face.
5. …Or Set an Alarm and Place It Far From the Bed
If your room faces west or the sunshine has just no way of getting into your room in the morning, set your alarm instead and make sure to place it somewhere far from your bed. When it goes off, you’ll be forced to get up to shut it off.
Morning workout is great. It pumps you up for the day and, most importantly, you won’t have an excuse to skip a session when you feel tired after work or your schedule suddenly changes.
We all get that feeling—return home from an awesome trip and struggle to rekindle with our everyday life. Post-travel blues can leave you unmotivated, exhausted and blue. However, with a few tips and tricks, you can fix that super-bored feeling after a fun-filled adventure.
1. Start Planning Your Next Trip
The major part of the heartbreak of returning home after an awesome vacation is having nothing to look forward to. Fix that by start planning for your next trip. Even if booking another flight isn’t pocket-friendly just yet, you can start small by searching for your next prospective destination. Once you’ve decided where to go next, plan how you’ll save for the trip.
2. Go Grocery Shopping
Your fridge is probably empty—or smells funky because of the leftover you forgot to throw away before the trip. It’s time to clean it out and do some grocery shopping to stock on the regular essentials. It may be a small thing, but stocking your fridge and pantry with your staple snacks and food items goes a long way in making your place feel like home again.
3. Organize your Photos
Waiting too long to transfer, edit and share the photos of your travel will run the risk of forgetting all the juicy details of your trip. Dedicate a few hours after you have settled down to organize your travel photos. Instead of mourning the end of a fun trip, relive your amazing vacation by making a digital photo album or uploading your photos to your social media to serve as a reminder of the beautiful travel you just had.
4. Detox From Vacation Food
It’s no surprise that trying out food is one of the highlights of travelling. However, after the trip, you will start craving for fruits and home-cooked meals again, so give your body what it needs. Take a break from heavy meals by preparing healthy dinners yourself. Plus, making a meal in your own kitchen is a great way to ease your body and mind into settling back to your routine.
5. Get Some Exercise
Cheat days are over. It’s time to get back on track after a week-long hiatus. Get your bod ready for your next trip you’ve just planned. You’ll be surprised at how quickly you will feel better. It’s easier to look forward on things when you feel good about yourself.
It can be challenging to shake off the distress when you come home from a great trip, but thinking positively goes a long way to beating post-vacation blues.
Some Athletic Inspiration
It would be a crime if this classic boxing film was not present in a list about fitness! This movie shows just how much passion, determination, and hard work can lead you to success. Plus, this is where playing “Eye of the Tiger” in the background while training came from. Nothing like having good music to motivate you.
Even with the hot climate in Singapore, it’s wrong to think that the country has no Ice Hockey Club. This movie is about the 1980 US Men’s Hockey Team and how they fought a renowned Soviet Union team in the Olympics. As this is based on one of the greatest moments in the history of sports, you’ll be hungry for some competition and be motivated to work hard!
Fittest on Earth
“Fittest on Earth” is a documentary film focusing on several athletes and their journey in the 2016 Crossfit Games. Because the film includes the athletes’ struggles and triumphs in training and in competition, you may be able to relate to them on a certain level. Seeing these guys’ and girls’ physical feats will definitely light a fire in you.
For anyone aspiring to be a professional bodybuilder, you surely do not want to miss this one! Although it’s a docudrama about how Arnold Schwarzenegger got his legendary physique, it gives us peek into the world of professional bodybuilding.
For all the skinny guys out there, you can’t deny that this movie didn’t inspire you to hit the gym. Seeing that one scene of skinny Steve Rogers turning into a muscular hero should be enough to take anyone off their seats and start getting fit.
Playing the role of Batman, Christian Bale’s muscular physique is hard to miss in this one. But what happens behind the scenes is the amazing story behind it. Before “Batman Begins”, Bale had just finished filming “The Machinist”, where he lost 61 pounds and weighed only 124 pounds. He just had 6 weeks before his first screen test for “Batman Begins”. In that period, he successfully gained weight and lean muscle ending up at 185 pounds with a most-muscular physique for the movie.
This movie is about the first woman to join the US Navy Seals. All the one-arm pushups and the tortuous training will make your own workout session look like child’s play. Regardless of gender, this will get you more fired up to workout than ever.
Million Dollar Baby
This is another boxing film but it’s about an underappreciated trainer and how he helps an underdog achieve her dreams of becoming a professional. This movie can be a great motivator for the ladies to sweat it off at the gym or on the ring. You don’t have to be a boxer to see how toned Margaret Fitzgerald (main character played by Hillary Swank) is in this movie.
Persuasion is one of the most important skills, not only at work but also in many aspects of life. Want to convince your mother to cook some chicken rice for you? Haggling with an auntie at the flea market? Trying to persuade your boss to give you a raise? Persuasion can help us live well and there are many ways to persuade someone.
This one is already pretty obvious. Displaying an aura of confidence helps convince your audience that you know what you are doing and you are sure that you’re going to get what you want. The ones in the receiving end of your persuading will pick up in that confidence and will eventually learn to trust you.
Highlight the benefits
How will you even persuade someone if you mention nothing about the benefits right? But you shouldn’t only point out the benefits, remember to highlight how the result can benefit them. If you want to convince your father to play golf with you, point out all the benefits he can get from playing.
Keep things simple
If you want to persuade someone effectively, keep your words and ideas simple and easy to understand. This comes from the idea that people confuse easily. When we are faced with complex arguments that we do not understand immediately, we tend not to trust them because we think there might be hidden agendas. So, keep things simple and direct.
Choose the right words
The simple explanation for this is to use words that appeal to your audience. There are certain words old people use that don’t appeal to younger ones. There are words you can use when talking to your workmates but not to your boss, same with ones you can use with friends and not your parents. If you do choose the right words, you show your audience respect and they will be able to relate to you better.
Add a dash of flattery
This is another common strategy that many people use to persuade others. These days though, there are also people who easily notice flattery and therefore is not easily influenced by it. So instead of saying compliments directly, try to keep it subtle and mostly indirect.
Learn to Concede
If the argument is not going your way, learn to step down for a while. There is usually a benefit to taking a break and reconsidering the things you want. There are even times when you might benefit more from not having convinced the other person in the end.
Just a quick note. Although this article is about persuasion, you should never use any of these to take advantage of other people. Never try to influence them into doing something that can harm their health, safety, and dignity. Let’s all be good men and women for others!
Heat and humidity are two of the biggest things that everyone in Singapore has to deal with every year, but that doesn’t mean you have to deal with it all the time. Here’s how you can cool down your HDB flat without raising your electricity bill or adding to global warming:
1. Draw the blinds
You might think that opening your windows might allow air to circulate, but the truth is that you may just end up heating your HDB flat even more since sunlight can enter more directly.
This is when you want to draw your curtains and blinds while keeping the windows themselves open.
2. Add refreshments
Serving cold water or fruit juice is not just a good way to cool down without having to switch on your air conditioner, but it’s also a great way to stay hydrated when you or everyone at home is feeling sweaty.
If you don’t already have a water cooler in your home, simply keeping a pitcher or two of cold water in your fridge helps everyone cool down.
Other than cold water or fruit juice, adding chilled fruit can easily turn a hot day into a great summer season any day of the year.
3. Switch out your incandescent bulbs
If you still have incandescent bulbs in your HDB flat, you’re better off switching them out for LED lights, which are cheaper, more energy-efficient, last longer, and give your room a much cooler atmosphere.
You can also keep everything cooler by keeping unused appliances unplugged, since the electricity they use can easily turn into heat.
4. Switch to fans
Electric fans are a good alternative to keeping cool without raising your electric bill too high. If you have a ceiling fan, use it instead of your air conditioner as a way to cool down by keeping the air circulating throughout your home.
When you do use an electric or a ceiling fan, make sure that it’s up to standard. Its blades should be angled by at least twelve degrees and at most sixteen degrees to create the right amount of airflow.
5. Add more plants
Plants absorb and filter heat and light, which makes them a simple way of improving air quality in your home. Many plants are also low-maintenance and grow quickly, which doesn’t make them too much trouble to have in your HDB flat or condo unit.
This means that by getting the right indoor plants and placing them in the right areas where they get enough sunlight, you have an easy way of keeping your home as cool as possible – and you only have to water them every other day.