Nutrition Within by Coach Awi

09/10/2020

The weekend is around the corner. What are you planning to do?
If you're looking for some weekend inspiration consider one of these walking trails in Singapore.

My personal favourite is of course Dairy Farm.

Have yet to venture the Coast-to-Coast Trail which is a 36 km and spans across Singapore, stretching across nature areas, parks and park connectors from Jurong Lake Gardens in the west to Coney Island Park in the northeast - perhaps a year end goal?

What's your favourite walking trail in Singapore? Share it in the comments below 👇

From a more Instagram-friendly spot to a 36km route that gives you bragging rights that you’ve walked across an entire country, here are some options to burn off those calories while enjoying the sights.

26/09/2020

After one week hiatus battling a fever that came out of nowhere, I am glad to make it down on the roads again and just in time for Singtel-Singapore Cancer Society Race Against Cancer 2020 (Virtual Edition)

Nothing like a cooling Saturday to usher me back gently into my runs. Truly, when we are down we begin to appreciate the things that make us healthy and strong. Never taking another day waking up for granted - ever again.

14/09/2020

YOUR MIND is POWERFUL and it can set you in the right direction. Many people don’t consider that a positive mindset is crucial to weight loss success .

If you believe that ‘I can do this’ and ‘I will lose weight’ and then keep repeating these thoughts to yourself, your mind will direct your body to consistently take the actions that are necessary for success .

How? .

1⃣ IMPROVES YOUR DIETARY CHOICES! 🥗
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A positive mindset helps you to approach your diet with empowering thoughts. Instead of thinking about what you cannot eat, you will think about the exciting foods and recipes you can have. You will also start to think about all the weight loss possibilities that will open up to you as a result of sticking to your plan .

2⃣ BOOST YOUR WORKOUT PERFORMANCE! 🏋
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With a negative mindset, you’ll find that you dread every workout. But with a great mindset you will find yourself doing your best and this will accelerate your weight loss results and allow you to achieve your goals in the fastest possible time .

3⃣ ALLOWS YOU TO ENJOY THE JOURNEY! 😘
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If you approach the journey with fun and optimism, your energy levels will be constantly high and you will enjoy your entire journey - you’ll look forward to doing new exercises, enjoy cooking up with new healthy recipes and have an amazing time losing weight .

4⃣ REDUCES THE IMPACT OF SETBACKS 💪🏻
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No matter how much effort you put into losing weight, there will always be times when you fall of the wagon. If you don't have positive mindset, these setbacks can derail your weight loss efforts or even quit altogether .

As always, cheering you on!
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11/09/2020

I'll be the first to admit that the temptation to stay in bed for an extra hour is much greater especially on a weekend, even for a morning person fan like me.

But I believe that a morning routine has been practised and spoken by many successful people. If you can make a habit of doing an early workout over the next few weeks, before you know it, being active in the morning becomes a natural part of your daily routine, I believe that you’ll start to see changes with your body.

More importantly, you may start to feel more positive and productive throughout each day.

10/09/2020

Having lunch at the bar 😝

Midday workouts may not be for everyone - but I find that squeezing one or two a week can help fill in any gaps in my workout routine or help burn a few extra calories during the week.

With work from home arrangements for the past months, getting away from the computer and moving my body in the middle of the can clear my mind and help me refocus for the rest of my day.

On top of that, exercise is a proven way to reduce stress and is much better for you than the other option: wallowing in a piece of cake to de-stress, for example.

A change of scenery can also do you good, giving me some time to reflect, free my mind, solve problems or come up with new ideas. A brisk walk or a jog is great for this.

Don't forget to slather on some sunblock too!

09/09/2020

Managing weight effectively depends on calorie balance. It comes from both your calorie input through the food that we eat and also our calorie expenditure which comes from movement and exercise.

Most people overestimate that they burn 2-3 times more calories through exercise than they actually do, and they underestimate the calories they eat by anywhere from 20-40%.

So keep a check on your calories and remember a stroll around the park doesn’t justify eating a cheeseburger and overrewarding yourself.

It is about a balance!

09/09/2020

Always great to start the morning with a sweat session to get the heart pumping. Let's have a powerful Wednesday today!

05/09/2020

Simon Sinek says to start with our why in charting our life or business direction. And for Melissa, it is her compassion to help the people in Cambodia come out of poverty and be of service that drives her to plant her roots there.

"I wouldn't say I found a strategy that works. Part of development is that you will never find THE answer or THE key to solving the problems. But you keep building on whatever that you have and it just keeps getting better. This is progress. And this is good." - Melissa.

In this episode, I had an enlightened conversation with Melissa where I learnt her heartbeat as a budding entrepreneur in Cambodia. I was keen to understand what keeps her going.

Melissa shares an insight into her thought processes and the influences that has guided through the years. One word stood out for me - Conviction. This intrinsic belief system will drive an individual's passion in achieving goals that has been set.

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👉 See our Coaching Page: https://www.instagram.com/iamashley.nawi/

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Host – Ashleynawi Ismail
Guest – Melissa Seet https://www.instagram.com/chocoholic.mel

03/09/2020

LIFE HACK: Strategy of Pairing for Habit Formation

One of the easiest ways to strengthen habits is through the strategy of PAIRING.

Pairing simply means coupling something you want to do or enjoy with the habit you're trying to implement.

For example, say you love binge watching on your K-Drama or some other show on Netflix, pair that with working out on a treadmill. And you can only watch it if you are on it.

For me, I need to get my daily dose of podcast and learnings and I would only listen to it if I'm out on my workouts.

I realised I had also paired the journey with long reads and sober reflections. I prefer to take the bus home from my studio than the train. It takes me about 2 hours home while the train takes far less time.

I enjoy taking the bus because I spend the time reading and reflections. I don’t get to read enough when I take the train. This has helped me finish two books already which brings my total books read this year to 10.

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📝 KEY TAKEAWAY

What habits are you trying to cultivate?
Have you considered the strategy of pairing?
Have you identified the “strategy of pairing” in your habit formation? Is it eating healthy? Losing weight? To be consistent with your workouts?

Look for an already existing habit and pair the new habit with it and see how it catches on.