Think about this: How can sustainable living be line with your fitness and wellness goal?

Sustainable living is all about making healthier choices for our planet and the people who live here.

A sustainable lifestyle can mean less pollution, fewer greenhouse gases, less waste, healthier oceans and forests and so much more.

Sustainable living is about doing whatever you can to reduce your personal contribution to carbon emissions, natural resource depletion, water and chemical use and waste accumulation, while striving to make the earth a better place for all living things.

When you are conscious about the choices you make for your body and your immediate environment, you are already contributing to sustainable living.


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.