Everything we do today affects us in some way, shape, or form in the future. We learned that when we discovered how bad smoking is for us, or when we discovered what carcinogens are, but what about our other choices?
 
We choose to drink too much alcohol, eat too much sugar, send friends "care packages" of cake & cookies, and fill our cart at the grocery with processed junk. We also choose to sit at a desk all day, then sit on our couch, and we avoid movement. What price will we pay for not exercising or for making poor food choices?
 
Think about this for a second, we are animals who are made to move and feed off the land. Yet we still drink soda and participate in activities that cause harm to our bodies for enjoyment. The worst part is that we DON’T EVER STOP TO THINK ABOUT THE FUTURE.
 
One day these choices will catch up to us- saving money to buy the big bag of chips because they are on sale (this is just one simple example) that will cost you in the long run. What will that cost be? Your Health.
 
This is the cost of all our medical bills, pain, immobility, and independence that could be a result of our current poor choices. In case you didn’t know a trip to the doctor is EXPENSIVE and not having a good quality of life is depressing, to say the least. Who doesn’t want to be able to play with the grandkids (or great-grandkids) or be able to take care of themselves?
 
The great news is that you CAN CHANGE this outcome!! You have CONTROL over your current habits and research shows by following a few guidelines you can lead a much healthier lifestyle- leading to a better quality of life. Here are the simple steps to being more healthy:

1. Maintain a healthy diet- this means eating as little processed foods as possible and focusing mostly on whole foods (think the perimeter of the grocery store)
2. Maintain consistent physical activity- this means working out at least 3x per week and trying to attain a goal of 10,000 steps per day (at least 8,000 for those who feel that’s too much)
3. Reduce sugar intake! Men shouldn’t consume more than about 36g per day and women should limit it to around 25g per day according to the AHA.
4. Not smoking
5. Moderate Alcohol intake- this means limiting your intake to an average of ONE beverage per day!! (I don’t mean one of your pours of wine or vodka- we mean the actual serving size)

 
The hard part is making sure you actually stick to these basic guidelines. Our society is full of bad influences from the people we hang around to the commercials we watch, so living a healthy lifestyle when we are full of influences and busy schedules can be difficult to do on your own. We recommend that you find an accountability buddy and ask them to help keep you accountable.
 
If you can’t find one- we are here to help! It is our goal to empower YOU to be able to set the habits in place to do this on your own!! All you have to do is get started by booking a Free Intro HERE!
 
Check out this awesome article from Harvard University HERE.

Sometimes the doctor telling you that you’re healthy is like getting a “D” on your final exam. Sure you passed the test, but barely. Just because you’re not sick doesn’t mean that you’re healthy. 

Similar can be true for some of the “average” or “normal” ranges out there and it can help to dig a little bit deeper. In the USA obesity prevalence has increased from 30.5% to 42.4% from 1999-2000 through 2017-2018. During the same time, the prevalence of severe obesity increased from 4.7% to 9.2%. 

Likewise, Malaysia is the most obese country in Southeast Asia with the 2019 National Health and Morbidity Survey showing that 50.1% of the adult population as overweight, 19.7% of these being obese.

Being an average weight in 2021 is a whole lot unhealthier than it was in the past!

We like to look at health as a continuum. It’s not a binary situation where either you’re sick or not sick. Our goal as coaches for ourselves and our community is to improve health. The great thing about this is that it doesn’t start at perfection and it doesn’t stop at passing doctor’s physical exam.

Trying to be perfect is the fastest way to achieve failure. Our markers for success aren’t perfection, just continued improvement. Focusing on being just a bit better today than yesterday moves mountains in the long term. This might mean starting the day with a walk, adding a piece of fruit into lunch, or opting for some water instead of juice.

Notice all of those examples are things that we can ADD to our daily healthy habits. Looking at what we can improve, what we can add, and how we can be better are the most reliable ways to achieve our goals. 

In contrast the typically restrictive “diet” tends to promote failure as we’re focusing on what NOT to do. “I can’t eat donuts”, “I won’t have desert”, “I need to avoid fruit because it’s too sugary”, etc. The key here is that you’re focusing on the negative! Which means whenever you’re thinking about it you’re triggering your brain to want that item more.

When you practice this improvement mindset, satisfaction comes with progress. We don’t settle at getting our blood pressure into normal ranges or moving out of obesity on the BMI scale. Don’t get us wrong, we celebrate these milestones! Then we keep on improving. Not because we’re never happy, but because we’ve learned that it feels good to be healthy and we’re never happier than when we feel good.

100 Days Closed

Today marks the 100th day in 2021 alone of the forced closure of gyms and fitness centers in Malaysia. We’ve been shut down for more than 50% of this year with no end in sight.

100 Days of our coaches not having the ability to help people combat the co-morbidities associated with severe COVID-19 infection risk.

100 Days of our members not getting fitter, losing fat, and gaining muscle.

100 Days of increased BMI, blood pressure, LDL cholesterol levels, and other markers of poor health.

100 Days of our mental health suffering and sense of isolation increasing.

100 Days of ineffective policies failing to improve the health or economy of the country.

100 Days of our business drowning, and the Malaysian fitness industry dying.

We know that prevention is the key to quality health and actively that working on our fitness and nutrition provides far greater benefits than trying to cure illness once it happens. We work hard to be healthy and deserve the right to be so. An ounce of prevention is worth a pound of cure. 

In a time when the world is opening back up and many countries are encouraging their citizens to not just avoid COVID-19 but to improve their overall health through fitness and nutrition, Malaysia has moved backwards. Imprisoning communities behind razor wire isn’t helping anyone’s health, but gyms do.

Until we’re able to reopen we’ll keep doing our best to serve our community under the imposed restrictions. We’ll continue to provide equipment and virtual coaching to our members as well as advice on how to make the best of this extremely frustrating situation. We encourage anyone who needs to talk to reach out.

For many the “cure” is proving to be far worse than the disease, especially for those of us who routinely put our efforts into building our own immune systems and ability to prevent any severe illness. We’re here to help. We hope to see you soon. Reach out if you need anything.

Are you feeling stuck? 
Are you looking for a breakthrough to help you become the healthiest version of yourself? 

We get it! 

We have ALL been there.

When you are feeling stuck, you need something new and someone to help you get there! 

Nutrition coaches are there to be your guide and help you become the healthiest version of yourself. 

Here are 3 reasons why you need a coach: 

A coach to provide you with a clear path -- Unsure what to do or how to navigate a certain situation? A coach is there to help you and give you simple tips to help you take action! These daily actions will create healthy habits leading you to your healthy lifestyle. 

An outsider’s perspective -- A coach will help you look at your situation from another point of view and provide solutions that are different from the ones that may have failed for you in the past. 

Someone to provide you with accountability -- The most important role of a nutrition coach is to provide clients with accountability to what you commit to. If you find yourself falling off track, your coach is there to help you get back on track to reach your goals!

If you are ready to take control of your health, feel confident in your skin and see lasting results, we want to help you! 

It’s easy to get started, ​

Plant-based diets have become wildly popular. This means a ton of new products and a flood of information about them. We know that this can leave you feeling overwhelmed and confused about this diet.

We are here to help! We want to discuss 3 myths about plant based diets and provide some educational information you know you can trust!

Myth #1 Eating “plant-based” means that you follow a vegan or vegetarian diet

Plant-based eating means prioritizing whole plant foods in your diet. It doesn’t mean that you need to follow a strict vegan or vegetarian eating pattern, or eliminate any food group all together. There is more than one way to adopt a more plant-based style of eating, but the key is to include more vegetables, fruit, whole grains, nuts, seeds, legumes and plant- derived fats.

Myth #2 It is difficult to meet protein needs on a plant-based diet

Prioritizing whole plan foods doesn’t mean you aren’t going to get enough protein. Protein is found in almost all plant-based foods and when consuming a balanced diet protein intake should be more than adequate. Include plant-based foods such as beans, legumes, nut butters, soy milk, tofu, tempeh, nuts and seeds to up your protein intake.

Myth #3 All plant-based foods are healthy

Just because something is labeled “plant-based” doesn't mean it's automatically healthy. There are vegan or vegetarian versions of almost everything these days, but that doesn’t mean that they are a good option (Oreos are technically vegan). The best strategy to eat healthy on a plant-based diet is to focus more on whole foods. A healthy plant-based diet is one that is both balanced and diverse. Ideally, it should be high in whole foods and limited in processed foods.

Are you struggling to navigate all the confusion about plant-based diets? We can help!

Click the link below and Apply for coaching OR Book a free intro today!

​Did you know that the Dietary Guidelines for Malaysia recommends that the average adult eats at least three (3) servings of vegetables and at least two (2) serving of fruits in their daily diets? But in a 2018 study it was found that 80 per cent of Malaysians do not consume sufficient vegetables and fruits essential for a healthy diet!

Meanwhile the Dietary Guidelines for Americans recommends that the average adult consume 2 ½ cups of vegetables in their daily diet. But USDA food consumption surveys found that the average American is consuming only 1 ⅖ cups of vegetables per day.

We understand that it can be difficult to hit the recommended daily amount, so here are 5 easy tips to help you increase your vegetable intake:

Tip 1: Clean and cut your veggies ahead of time
After you go shopping, aim to block out just 20-30 minutes right after. This will give you time to rinse, chop, and pre portion out your veggies for the week. Don’t forget to store them front and center of the fridge as a great way to remind you to choose those whole food options! 

Tip #2 Try roasting or air frying your veggies
You may feel you don’t like broccoli (or any veggie) after having a steamed version of it. Texture or mouth feel is so important when it comes to our experience with food! Instead try roasting your broccoli. The crunchy texture of roasted broccoli will be a dish EVERYONE can get excited about! 

Tip #3 Sneaking Vegetables into a Dish
Find creative ways to add vegetables into a dish with great flavour so it feels incorporated into what you are eating rather than needing to get through the veggies alone on the side of your plate. Check out a few of our favourite recipes to help you do this.

Tip #4 Add veggies like frozen spinach, kale or cauliflower to your smoothie.
You may be thinking - what in the world - but we swear by this tip! We LOVE it! Adding frozen riced cauliflower gives your smoothie a creamy consistency. 

Tip 5: Add veggies to your breakfast
A sure fire way to get closer to the recommended amount of vegetables is starting early with breakfast. Add your favourite veggies to those egg muffins, smoothies, omelettes, or breakfast sandwiches!

Eating vegetables is crucial for our health and wellness.

Try out these 5 easy tips and if you are looking for more guidance, support, and accountability...