Stress release tip 1


Gifting through zoom

There are some advantages into online coaching. For one, we want to feel safe in this unusual time.
I have been teaching corporate group fitness classes via zoom. Usually during in-person classes, I randomly select students for trying their best and present them with a small token. It can also be sticker!🙂

Recently for my corporate #piloxingssp zoom class, as a optional bonus session, I have included relaxation meditation as well as EFT. Students can leave the zoom session after the #PILOXING session or they can choose to stay on to do the short mindbody session.

I have also started exploring energy healing practice for myself and my clients.
Call it a placebo effect or the power of suggestion. The giver and the receiver need to be in sync to get the benefit.



The solution I have read so far is for women to either go under the knife to induce menopause or take antidepressants.

“Exercises and the involvement in sports and other physical activities were as effective which could diminish the physical symptoms and thereby lessening the occurrence of premenstrual dysphoric disorder. This study results put forward that the effect of exercise has positive influence in the Premenstrual dysphoric disorder indication and in the drop of the physical symptoms.”

#fitness #exercise #health #mentalhealth #depression #painmanagement #womenhealth #pmdd #premenstrualdysphoricdisorder


Forehead and back massage

Forehead massage and back massage using peanut massage ball.


Magic Circle


Weight Management Tips


Satisfying my NEATS

Pre-covid because of the nature of my job (I am a mobile coach, rely on public transport and walk a lot) l easily met my NEAT i.e. Non Exercise Activity Thermogenesis. My cardio sessions are short and spend more on pilates and functional fitness training.

In this current covid situation however, my NEAT has reduced drastically. My motivation to wake up in the morning and go for a walk was a challenge. I started feeling dull.

Almost every morning I have this habit of heading down to the coffeeshop and have my kopi su dai (sometimes with an indulgence of a slice of buttered bread) and chat or just say to familiar faces. While sipping my coffee, I will admire the people in the park nearby doing their daily walks, jogs, taichi etc…
And I will give excuses for not going for a walk like, oh I am not wearing proper footwear or I just had breakfast…
One day I told myself that I will just do a 30mins walk whether I am wearing the correct footwear or not. Soon I started wearing my cross trainer shoes to the coffeeshop shop. The mindset was, “I have worn the shoes. I can either return home or go for walk.”
Now I am doing long walks. I am learning to satisfy my NEATS! #NEAT #walking #motivation #smallchangesbigimpact


Collaboration with Lifesparks Studio Online


Music and Brain waves

(Adapted from my Flowcode study notes)

You might have heard of sound therapy and the Science behind it. Even if you are not convinced, surely you must have experience how listening to your favourite music helps in completing a perhaps a mundane task. You might have added suitable music for your meditation. Or when you gyming and you have to music help you finish the last rep! To put it aptly, you are in the flow zone.

Most of our flow actions takes place in our brain. Sounds are wave patterns. All humans possess 5 diffrent types of brain waves. Scientists have studied using brain waves using electroencephalogram (EEG).

What are brain waves? Brain waves are produced by synchronized electrical pulses from masses of neurons communicating with each other. The five types of brainwaves are the Gamma, Beta, Alpha, Theta and Delta arranged from fastest to slowest brain waves. Brain wave speed is measured in hertz (cycles per second)

Our brain waves change according to what we’re doing and feeling. When slower brainwaves are dominant, we feel more relaxed and at peace. And when faster brainwaves are dominant, we feel more wired or hyper-alert. Multiple brain waves occur at the same time but usually with one brainwave type being dominant.

Gamma Waves (40 – 100 Hz)

Gamma brain waves are the fastest brainwaves and the most recently discovered brain wave state, relate to simultaneous processing of information from different brain areas. These are involved in higher processing tasks as well as cognitive functioning. They are associated with increased reasoning, learning & improved perception.

Beta Waves (12 – 40 Hz)

Beta brain waves are associated with normal waking consciousness and a heightened state of alertness, logic and critical reasoning. Having the right amount of beta allows us to focus on our task whether at school, work or sports performance. However, too much beta waves also results in too much stress, producing stress chemicals such as cortisol, causing also harm to our body & mind if in excess.

Alpha Waves (8 – 12 Hz)

Alpha brain waves are dominant during quietly flowing thoughts, while you are in deep relaxation, or during light meditation. Alpha is the frequency between our conscious thinking and subconscious mind. Alpha waves are associated with increased relaxation and are considered as a precursor to the flow state.

Theta Waves (4 – 8 Hz)

Theta brain waves occur most often in sleep but are also dominant during deep meditation.They are linked to vivid imagery, intuition and information beyond normal conscious awareness, intuition & creativity. Theta waves are associated with creativity, emotional connection, intuition & relaxation.

Delta Waves (0 – 4 Hz)Delta brain waves are the slowest but loudest brainwaves. They can be experienced in a deep, dreamless sleep and in very deep, transcendental meditation. Deep sleep is important for the healing process – as it’s linked with rest and regeneration. Delta waves are needed to boost the immune system and are associated with regeneration and deep restorative sleep.



Screenshot_2020-04-20 FlowCode - Complete roadmap 2021 pdf
“…brainwaves can be altered by various external stimuli. Auditory stimuli and especially music are among the most interesting. As the famous British neurologist Oliver Sacks states, “our auditory systems, our nervous systems are tuned for music. Perhaps we are a musical species no less than a linguistic one”. Indeed, starting with Alfred A. Tomatis’ ideas and, later, Don Campbell’s book The Mozart Effect, scientists have never stopped investigating the impact of music on the brain.” (
Many people use music to regulate mood and arousal, much as they use caffeine or alcohol. Neurosurgeons use it to enhance concentration, armies to coordinate movements and increase cooperation, workers to improve attention and vigilance and athletes to increase stamina and motivation. Listening to music wards off boredom and anxiety and it can induce flow experiences.
The evidence for the beneficial effects of music on reward mechanisms, motivation, pleasure, stress and immunity is mounting.Music is widely regarded, among other things, as a system for increasing oxytocin levels, one of the central neurochemicals experienced in the flow state.
But it is crucial to remember that it is not the hearing that improves life, it is the listening. As with anything else, to enjoy music one must pay attention to it. Music is inextricably linked to our deepest reward systems. Therefore it is important to include music and sound into any flow triggering activity.






The last Buddhist

I rarely bring in religion in my public space. But with covid19 pandemic, fake news especially from religious groups are making their way. My world views are greatly shaped by Theraveda Buddhist teachings as well as my husband’s sharing of Taoist and Mahayana tradition. Taken from Piya Tan’s fb post

When we finally know and see.

Worse than not knowing about Buddhism is when we know sufficiently about Buddhism, or any religion, for that matter, and clearly see how it is used as a VIRUS to infect others. We only need to see how so many people suddenly regress into Dark Age mode and think that religion, even religion alone, can save us from the Covid-19 (Wuhan virus).

Even some powerful politicians are deluded enough to believe that it is a hoax to bring them down. Perhaps for such people, the pandemic Virus has not really affected them or their significant others, or they don’t really care about others, or, we must admit, they are deeply deluded or worse. Which is worse than what the Virus pandemic can do us to—we are already seriously infected even before and without the Virus.


From the start, religion—a system of belief in some Holier than Thou figure that demands our faith and controls all our speech, actions and thoughts¬—is a virus. It is an outside agent that takes over lives, making us see a reality that is different what is truly out there.

The Buddha’s teaching started with LETTING GO of worldliness by truly seeing that everything changes (impermanence). In this way, we disinfect ourself from the suffering that our wrong words, wrong acts, wrong thoughts, infect us with. By disinfecting ourself by giving up from false views and being caught with viral persons and the unhealthy crowd.

We enjoy GOOD HEALTH by keeping a wholesome space around us. This is what the lone Buddha radiantly meditating under the Bodh tree constantly reminds us: stay healthy within and without.


Yet we notice how Buddhists (but this is true of most religious people) do not really know what the Virus is (IGNORANCE). They run around panic-buying (CRAVING) this and that: they follow every robed Guru and titled/entitled Teacher, seeing THEM as the solution of their self-made problems.

Panic-buying is the CAUSE of food shortage: panic-buyers cause they very thing they fear! It’s just like us running after Gurus: it’s our ignorance that sustains and prospers the Guru. Gurus prey on us who we pray to them.

PRAYER means we are not in control. For this reason, the Buddha, in his last days, declare that the greatest prayer is our own practice of the true teaching (reflecting on impermanence in our meditation, seeing impermanence in our lives).

Good health—physical and social—has nothing to do with praying to Others or worshipping anyone. In this sense, early Buddhism is about TRUE HEALTH (of speech, body and mind). This can only happen when we heal ourself of the Virus (Ignorance/Craving) that are even now infecting us.


The Buddha’s teachings begin by reminding us:

LOOK AT OURSELF — what do we really see? We are simply body and mind.
WHAT IS THE BODY? — our eye, ear, nose, tongue, body.
WHAT IS MIND? — our seeing, hearing, smelling, tasting, touching.
WHAT IS WISDOM — seeing all as impermanent; true health and happiness


Gurus teach us to be spiritually lazy and emotionally dependent on them. They pretend to succour us by saying: All this will pass. Yes, this will pass, but not our Ignorance and Craving. The Buddha says: work with our inner darkness and burning fire. Turn the fire into seeing light; advance in the light.

Then, we will see that, yes, the Virus will pass, but it will merely take a different form, something hidden from us, but always there. Only our Wisdom can see what the Virus really us, and that way, we avoid them, immune to them; thus, we remain healthy and help others to stay healthy.

Like those deluded politicians, maybe we need to truly SUFFER real pains and losses. Then we will see the Virus for what it really is and does. Imagine what the Virus can do. It may not take us, but it may take all that we love, stop us from going where we want, and from doing what we enjoy doing. We may lose everything because of the Virus (and his human form, the Guru).


Mary Wollstonecroft SHELLEY (the first 2 names were he mother’s) had philosophers for mother and father, and she married one of the great Romantic poets, Percy Bysshe Shelley. Mary’s mother died less than a month after she was born. Mary’s first daughter was born prematurely and died. After her 2nd and 3rd children died in Italy, she decided to write her futuristic novel, FRANKENSTEIN (a novel about the possibility to creating life) (1818). She was only 18 when she started writing it, after seeing Galvani’s famous “frog-leg” experiment. She was also familiar with Charles Darwin’s evolution ideas.

In 1822, Shelley himself drowned in a sudden storm in the Gulf of La Spezia, off Italy’s western coast. Her husband, Shelley, and their good friends, Lord Byron, were Romantics (a form of literary individualism inspired by feelings and a sense of the transcendental characterized by “Eros and Chaos”). Mary, on the other hand, came from a family that was “socially engaged.” Her works reveal her passion for family, cooperation and compassion in a reformed civil society, especially for women). Such ideas were, in fact, a direct challenge to those of the Romantics and Victorian morals.


Suffering the loss of practically all whom she loved, the lone Mary, went on to write an apocalyptic novel, THE LAST MAN (1826). In Victorian England, polite society did not see it fit for women to write novels, much less publish them. The book is about a future world ravaged by a plague (like our own time) that practically decimated the human race.

Although Mary was a great writer, her father-in-law, Sir Timothy Shelley, banned her from writing Shelley’s biography. This, of course, did not stop her from writing. In fact, THE LAST MAN is also a veiled biography of the people significant in her life.


“The last man” Lionel Verney, for example, is largely an autobiographical figure for Mary Shelley herself. Adrian, earl of Windsor (the last king of England) was based on Percy Shelley. The ambitious Lord Raymond is based on Lord Byron. She was also a great literary scholar in her own right, and is even today the main source for the study of the poet Shelley.

Her life-story itself is an inspiration reminding us that we may lose everything of this world, but so long as we see our own true potential and goodness, we will see the potential and goodness in others, too. She rose high above the Victorian polite society and religion of her day, living with great love and compassion for those less fortunate than she was (despite all her worldly losses).

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