Health & Fitness - The Operation Thigh Gap

Posted by penus on Thursday, November 14, 2013

I have been requested to write about this new trend among female teenagers worldwide, and this is something that bothers me much. As I was googling to find out more, I discovered that there is even a pinterest topic called 'Operation Thigh Gap'! I briefly browsed through the photos and realised there are like-minded people like me who commented to say that this obsession is not healthy. Well, so what is this obsession over thigh gaps about?

Firstly, girls out there, please do not obsess over not being able to achieve a thigh gap, in other words, this should NOT be in your list of fitness goals. Why so?
1. Everybody's legs are shaped differently.
A. Straight - You are lucky to get this leg shape, straight and non-bandy.
B. O-shaped curvature - This is a congenital bone deformation where only your ankles touch in standing position, making your legs form a letter O.
C. X-shaped curvature - Another congenital bone deformation where your knees touch in standing position, making your legs form a letter X.

Looking at this, I'm sure you can identify what kind of leg shape you have. Very often when your legs are slightly O-shaped, your thigh gaps are larger. Vice versa for A. Straight and C. X-shaped. I'm no osteologist so I'm nobody to judge on the different types of leg shapes but I do have a slight X-shaped curvature (a little bothered!).

2. Whether you have thigh gaps or not will also be dependable on the size of your hips (of course and the leg shapes will then come into picture). You will only be able to reduce the fats around your hips, but unfortunately, unless you can cut the hip bones at the sides (sounds really silly), your hip size is rather fixed genetically.

Conclusion, do not think that just by losing weight (healthily or not), you will be able to achieve this because we are made differently! Instead, try focusing on your fitness goals to live healthily, exercising/working out regularly, eat well, having ample rest; having a healthy lifestyle will lead to longevity, which is much more worth it than obsessing over getting thigh gaps. 

If you have been following me on FB and Instagram, I think you might have already heard of Brandnewstart SG. Do check it out if you are looking for a personal trainer to kickstart a fitness regime, OR, if you know of somebody who needs such help! Our team of trainers are ever-ready to help! 

These are the 4 main programmes that Brandnewstart offers:
For ladies who are looking to burn fats and tone up!
For men out there who are looking to shed some flabs and that beer belly!
For men and women who are looking to gain some quality muscles!
Lastly, for men and women who are athletes or are looking to train up to be one!
Take your pick and simply email enquiry@brandnewstart.sg if you are already sure of what programme you are interested to sign up for, otherwise, feel free to look up www.brandnewstart.sg for more information!

I know I promised HEALTH TIPS! Coming up next! Have a great weekend ahead! 


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It's Even Sadder in Adulthood

Posted by penus on Tuesday, November 5, 2013

Over a year ago I stated that I would not rant about the aspects of our society that I deem to be horrible and tragic and focus this minute particle of the world wide web on health and fitness and the beauty of stand up paddling. However, this whole story about the bullying going on within the Miami Dolphins locker room has put me in a mood. Being that this story is related to sports and overall health and wellness, I figured I would exorcise some of what has been bothering me since the news first broke.

I was bullied. For almost two years in 6th and 7th grade I lived in fear of a classmate who thought nothing of punching me in the arm or chest without any provocation. I was nowhere near being considered a "big kid." I always lined up near the front of the line when our class was told to arrange ourselves from shortest to tallest. Also, I was a quiet Christian kid who enjoyed going to church and Sunday school (on most mornings) and I was pretty obedient. My momma raised me well and she took particular care to teach me to treat others kindly. I know, I know things changed when I turned 16 but before that I was an angel...Needless to say, I was easy prey for anyone with a mean streak. What made things worse was the fact that not only was I fairly well behaved and polite but I was the new kid in Mrs. Hatfield's 6th grade class. Being the new guy is awful...

Fall at a new school wasn't so bad. I got along well with everyone in the class, even the bully for most of the time. I joined the soccer team late and soon enough some of my athletic prowess was noticed by the coaches and I took over a starting position. I think this is when some of the bullying started. To sum things up, it continued into basketball season when I purposely asked to be on the "B" team as the competition for starting point guard for the "A" team was between myself and the bully. When I presented my request to make the "B" team Coach Hatfield understood the reason why and did not press the matter but he told me there would come a time when I would have to stand up for myself and it wasn't right for me to not try to reach my full potential. I wasn't ready to stand up for myself. He must have seen the panic flood my face and body because he granted my request. I played on the "B" team that season and watched the "A" team point guard flounder on the court. Despite his lack of ball-handling skills he could throw a punch to my arm that would send pain throughout my whole upper body.

On bathroom breaks it would not be unusual for me to be pushed in a corner and punched by the bully and maybe another one of his friends. There I would cower and take a beating until either more people would come in the bathroom or one of the pugilists would need to pee. This went on for some time, but I was too scared to tell anyone about it.

Also, I didn't fight back because I was scared of the pain that might ensue. Being punched in the arm hurt; in 6th and 7th grade I couldn't imagine how much a punch to the face would hurt. I didn't want to put myself in the position to experience such. (Oh how I wish I had kept that way of thinking in my 20s!)

The bullying stuck with me throughout the middle school years and summer breaks were my only reprieve. The bullying would have continued in 8th grade but my parents finally convinced me to stand up for myself. The climax to my fear happened at dinner on my 13th birthday. My parents took me to Baltimore for the weekend to explore my birth city and have a special birthday. However, I was so scared of showing up to school on Monday that I broke down in tears at dinner at the Rusty Scupper and told my parents all that had been going on for the past 2 years. I think the waitress gave me free ice cream and a lot of napkins that night! My poor parents! They were upset that I had been beaten on for an extended period of time without their knowledge, that I was turning out to be much more of a pansy than they expected, and that they knew this was a situation that I needed to take care of myself. They backed me up and they told me God would be there for me as well. I believed them and I was soon to experience evidence that there indeed was a God that was watching down over His children. I have to give a lot of credit to my parents for staying out of it and giving me the opportunity to take care of the situation myself.

To sum things up, Monday came around and I stood up for myself. No punches were thrown and I was never bullied again.

Which brings me to the story of Jonathan Martin's experiences as a member of the Miami Dolphins. I know what I experienced as a small kid getting bullied so I cannot imagine someone who is tough enough to play in the NFL can be a victim of bullying. If I was a big and strong kid I would have broken some necks if somebody tried to bully me or maybe not. I might have still cried at dinner....but the point is: this is some horrible stuff to come out of Miami. It blows my mind that bullying could happen among adults, much less huge adults, and have such a tremendous affect on someone's adult life. The effect that bullying had on my adolescent years was awful; this has got to be worse.

Imagine the gentleness in this man's heart to be so sensitive to what others think of him that he has to leave such a high paying job, out of fear, to seek solace at home with his parents. This story makes me so angry and upset because I know that being the victim of bullying as a middle schooler is a horrible thing that being the victim of bullying as an adult must be overwhelming. Obviously it is overwhelming. Who turns a blind eye to this type of behavior among grown men? It is so disgusting and there is no other way to put it.

Of course nobody but those involved know the whole story and us outsiders are just speculating. I am speculating but as a victim of bullying; I determine it to be my right. We all need to keep an eye out for bullying in our communities and in the lives of our loved ones. You are not being a "rat" notifying the proper authorities when it comes to bullying. Any time it can be stopped it should be stopped, immediately if not sooner.

Bullying is a shameful part of our society that goes on everyday in every community. This morning I read that bullies are often the victim of bullies, which makes sense but I never knew before. Obviously there are a chain of events that take place and spread beyond just the dynamic of the bully and the victim. Often I see ads for programs that are trying to stop bullying. This is such a great thing to see. Personally, I wish they had these hotlines to call about 30 or so years ago!! :)

I am so glad we don't have these kind of issues in the stand up paddling world despite those mean prone surfers call us sweepers!!

If you know someone who is being bullied here some outlets that offer help:
www.stopbullying.gov
www.pacer.org/bullying/
www.stompoutbullying.org
www.bullying.com
www.ncab.org.au
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Hapa Fitness & Us

Posted by penus on Monday, November 4, 2013

I'm sure some of you will have seen what Hapa Fitness (as mentioned in my previous post too) is all about on our instagram feeds. We are official now and very excited to reveal what we have to offer for all of you out there! We will be sharing about health tips, workout tips and tutorials, fashion receipes, beauty (girls will still be girls righttt?), yummy healthy food, and events in time to come! Stay tuned and follow us @hapa_fitness if you haven't done so! <3


This is our very first diet challenge for all of you! For everyone who is as excited as us that Christmas is coming and all the feasting and log cakes will be part of the holiday season, try this diet on your own and give it 30 days to let your body feel the change and transform!

It may seem difficult for some of you so we are going to share some of what we eat. Today, till now, this is how my meals look like.

Breakfast:
1/2 avocado (Fats)
1 tablespoon of Golden flaxseed meal (Fats)
150 ml of milk (Protein)
1 scoop of vanilla whey protein (Protein)
Everyday smoothie!
I headed to the gym to hit my shoulders and back after my smoothie, had 1 1/2 scoop of whey protein post workout and headed back for lunch.

Lunch:
Approx. 1/2 serving of pasta (Carbs)
Approx. 1/4 of red and yellow peppers each (Veggie, Carbs)
Approx. 100g of chicken breast (Protein)
Pinch of Olive oil (Fats)

Snacks:
1 cup coffee, unsweetened (Fats, Protein, Carbs - coffee addict, here I confess and am guilty)
Handful of nuts (Fats)

Feel free to post your meals on Instagram if you have and #hapa_fitness and #santarinadiet so we can learn and from one another! My meal plan may not be the best so do let us know if you have a more effective and efficient way of preparing your meals and creative way to spread your meals out during the Santarina Diet challenge! Good luck!

Last week had been an eventful week and here is a summary of last week in photos!
Tuesday: Trained with Jasmine at GYMM BOXX (XS) at Punggol CC and met the courtesy lion!
Wednesday: Those who know me well enough, THIS is one of my weaknesses. I just had to have this since it was one week off any diet! Teehee. I always order without butter though. 
Friday: Went for my haircut with @johnthamyuehan at Salon Vim, looking like sadako because it was a day after Halloweeen. HURHUR
Outfit of my haircut day, dress from Allyfashion and clutch from Epicurations.
It was Nic's actual birthday so we had dinner before adjourning for Nic's place, followed by Karaoke (phew that was a super long day!)
Say 'Hi' to Dazzle! Such a beauty!
Smiley Dazzle
Me looking tired, with super hyper Dazzle!
Saturday: Met Jasmine before our training to get some work done 
Super yummy bread HOMEMADE by Jasmine! So loved!
Ended our workout with a good stretch

Our FITFAM!
Sunday: outfit to church
Accessories from Tod's, BCBGMAXAZRIA, Forever21
I will be writing about some health tips next so stay tuned and have a great week ahead everyone! Be safe wherever you are! <3<3<3
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