Why you should add the Gyrotonic workout to your fitness regime?
The number of fitness influencers telling you that you do not have a double chin or are taller than you think is out of count. While most of these tips are just too ridiculous to trust and follow, there is one method that can give you a taller stature if your short appearance is due to bad posture. That is a Gyrotonic workout.
Photo from O:Rin
What exactly is a Gyrotonic workout?
Gyrotonic is a form of workout that borrows movements from other fitness methods such as yoga, gymnastics, tai-chi, ballet, and swimming, and is done with the help of Gyrotonic equipment.
What are the benefits of doing a Gyrotonic workout?
The machine’s unique design – made up of rounded discs and weighted pulleys – help stretch the muscles using circular movements that target the spine, thus improving your posture, flexibility, stability and mobility.
Given that a proper Gyrotonic workout is lined up in such a way that the movements flow smoothly from one to another, it does not affect the joints.
Photo from Be Plus
Plus, each step of the exercise can be adapted to an individual’s ability, so anyone can do it regardless of their age. It can even be practised by people who are recovering from injuries and is used in sports rehabilitation centres too.
The other advantages of this unique fitness regime include feeling energized, better mind and body coordination, an increase in mindfulness, stronger bones, improved blood circulation, and the list goes on.
Photo from Be Plus
Where to find one on one Gyrotonic classes in Hong Kong?
Be Plus
Dubbed one of the most famous Pilates studios in Hong Kong, Be Plus is known to carefully understand their trainee’s physical capabilities, and cater the workouts according to the individual.
How Much: Enquire for more information
Contact: (852) 5288 9893
Location: Tsim Sha Tsui
Iso Fit
Iso Fit gives importance to the progress of their clients, so they ensure to assess your workout sessions regularly and adapt the movements and stretches according to your need.
How Much: HK$1000 for one session
Contact: (852) 2869 8630
Location: Central
O:Rin
Whether it is their studio space or their skilled trainers, this fitness studio has created an environment that is very welcoming. O:Rin’s focus is to improve both your body and mind through their private workout sessions.
How Much: HK$880 onwards for one session (55 minutes)
Contact: (852) 5506 6771
Location: Tsim Sha Tsui and Quarry Bay
The Therapeutic Effects Of Colouring – Why It Is Many Adults’ Favourite Way Of Relaxing?
Forget your time as a child, but as a grown-up have you ever bought a colouring book or downloaded an app and shaded on them? If not, you may want to get started on it. After all, there must be a reason why there are so many colouring books in the market.
So, we did some reading and spoke to experts to understand why a lot of people have been drawn into the practice of colouring during their free time.
Turns out, the therapeutic effects of colouring are many compared to a lot of other activities.
When colouring, people tend to concentrate on it thus freeing their minds from anything that can be stressful or makes them anxious. Individuals also enjoy a sense of satisfaction because the end results are usually beautiful pieces of art.
Many studies have also been conducted on the topic.
One such research is the ‘Sharpen your pencils: Preliminary evidence that adult colouring reduces depressive symptoms and anxiety’ conducted by a group of psychologists in 2017.
For this, nearly 120 female college students from the University of Otago were divided into two groups. One group was asked to colour for some 15 minutes every day, and the other was tasked with puzzles for the same duration.
The final results showed that the women who were assigned the colouring had shown more decrease in depression and anxiety levels compared to the ones who did the puzzles. Adding to it, the first batch had an increase in mindfulness in comparison to the latter.
In fact, one study conducted on a small group of individuals in 2022 even showed that colouring reduced people’s anxiety more than drawing on plain paper.
By way of explanation, colouring before going to bed, instead of mindlessly scrolling the phone, can assure a good sleep.
Other than the therapeutic effects of colouring on our brains, it also improves concentration and brain connectivity.
With colouring being relaxing, there is a common misconception that it can be considered art therapy. Professor Rainbow Tin Hung Ho who is the Director of the Master of Expressive Arts Therapy Program at The University of Hong Kong explains that they are different.
Art therapy should always involve an experienced therapist who will assess a person’s thoughts and feelings after the patient has finished their artwork. Some psychotherapists keep the conversation going even when the individual is colouring.
Simply put, despite the therapeutic effects of colouring, it is just one of the steps in art therapy.
Covid, its consequences and many of the related containment measures saw anxiety levels peak on a pretty much global basis. Now, as we tentatively enter the post-pandemic era, it is a good time to assess your stress and work out just how to get out from under it. One technique that many have found beneficial is Cognitive Behavioural Therapy. Essentially, this involves reframing the thought patterns and beliefs that shape your feelings and behaviour. Easily self-administered, it’s a form of therapy that has proven to be highly effective, provided, of course, that you do it right.
For beginners, these six basic CBT techniques are said to be the gateways to souping up your serenity levels.
1. Letting Go of the Past
Most of our beliefs about ourselves and the world are based on our past experiences. If someone has had a difficult time historically, it is more likely that their worldview will be decidedly down. Their self-esteem and social abilities are also likely to be negatively affected by their past problems.
To truly develop a healthy mindset, it may well be necessary to let go of your past. Accordingly, this particular CBT technique focuses on evaluating the lessons learned from difficult experiences instead of lingering on what went wrong. By shifting your perspective in this way, it is believed a more optimistic you will emerge.
2. Evaluating Probability
Worrying about failure, fearing negative outcomes and stressing about the future famously sees your cortisol spike, with the heightened level of this hormone forcing your brain into perpetual survival mode, eventually resulting in poor health and degraded cognitive abilities. Instead of allowing these thoughts to overrun your mind, it’s better to focus on the probability of something terrible not happening.
The idea is to consider the probability of something bad happening versus a positive outcome. When you realise that favourable results are as likely as unfavourable ones, it will inevitably lower your stress and anxiety levels.
3. Steering Clear of Distortions
Mental distortion is some thing we subconsciously initiate every time we blow something out of proportion. This sees us magnify the gravity of certain situations, resulting in spending more time and energy on them than is truly merited. If something does not turn out the way you want it to, don’t consider yourself permanently blighted. Instead, train your mind to not take every setback personally.
The universe, after all, is not set against you. This is a delusion that needs to be countered by putting in place realistic expectations. Similarly, if you are rewarded or recognised for good work, do not deny the validity of this achievement or question whether you truly deserve it.
4. Cognitive Restructuring
People with anxiety are prone to seeing things in black and white. The cognitive restructuring allows you to take a step back and evaluate your negative thoughts. In any situation, identify the belief that worries you and list the reasons why it may be true. Then, come up with reasons that contradict this belief. Inevitably, you will find that the latter embodies a more rational point of view.
This technique can also be effective in situations where you feel helpless. At certain times, we tend to focus on the things that are out of our control. In such an instance, direct your thoughts toward the actions you can take to avoid unpleasant circumstances. By relinquishing your powerlessness and focusing on what you can do, you’ll be in a much better emotional state to deal with any given situation.
5. Keeping a Journal
Journaling your thoughts is an effective way to keep track of your feelings, moods and behavioural patterns. A CBT journal may include the intensity of your emotions or the daily patterns of your anxious thoughts.
Such a practice will give you the tools needed to identify and change your negative thoughts and allow you to cope with even the most stressful situations. After identifying your recurring anxious thoughts, you can practice replacing them with positive affirmations on a daily basis.
6. Exposure Tasks
While most CBT techniques focus on restructuring thoughts, there are also actions that can significantly help quell anxiety. Those with a tendency to unconsciously evade situations that make people anxious are often advised to undertake exposure tasks, activities that limit avoidance, reduce anxiety and build confidence. Typically, such tasks involve gradually facing adverse situations so you can see that much of your fears are actually irrational.
The fear of public speaking, for instance, can be dealt with by practicing a speech in front of one or two friends and then progressing to speaking to a small group at work. CBT therapists recommend several relaxation skills, such as taking deep breaths, as a way of preparing yourself for such exposure.
Truly, working to improve yourself can positively impact your own well-being and your relationships with your family, friends and colleagues.
(Text: Zaira Abbas)
The apps on our digital devices befuddle and bamboozle. Is it time to go offline?
For many of us, the first thing we do every morning is to scan our smartphone and check if we haven’t missed anything particularly vital or particularly titillating while we slept. While this may seem innocuous enough, it’s actually just one more sign that we’re spending too much time screen-grazing and dissociating ourselves from what is actually going on around us.
This is especially the case when it comes to social media, a digital distraction that is notoriously addictive. As well as the time it steals from us, it can also affect us in many other insidious ways, such as leaving us prone to cyberbullying, body image issues, depression or exposure to deliberate and sustained misinformation.
While this has, arguably, been something of a sustained problem for quite some time now, belatedly, people are beginning to recognise just how pernicious an issue screen addiction really is. The trouble is, identifying there’s a problem is way less than half the battle. The truly tricky bit is actually doing something about it.
As with many other addictions – whether those related to alcohol, non-prescription pharmaceuticals, shopping, big cakes or serial illicit sexual encounters – going cellphone cold turkey is not necessarily something best undertaken unsupported. Indeed, if you’re serious about digital detoxing, there are specialist agencies you can connect to and even phone-free boot camps you can sign up for.
Should you, however, deem your own phone fixation something you have sufficient steely resolve and iron will to tackle alone (and free of charge), there are a number of relatively straightforward steps you can take to put yourself well on the road to handset-free heaven.
Don’t take your phone to bed
According to science, Perusing your phone late at night adversely affects sleeping patterns, keeping you awake longer and making it difficult for you to properly relax. Staring at a screen while lying down is also bad for your eyesight with this close exposure to blue light both potentially retina damaging and apt to contribute to the formation of cataracts. In order to counter the worst effects, make sure you stash your digital device of choice away at least an hour before bedtime. Then use the time you gain to relax, meditate or read a book. In extremis, you could even talk to your partner. In-person that is. Not via WhatsApp.
Replace your scrolling habit with something high brow
Most of us habitually scroll through our feeds as it doesn’t require much effort and there’s always the – usually vain – hope that something truly interesting is just one more swipe away. This, though, is really just your phone being a handy, pocket-sized thief of your time, with the endless trivia you are exposed to – the belligerent cat videos, the teasing but ultimately tedious promises of Hollywood insider scoops and the endlessly unfunny screeds of clearly forged wrong text responses – stopping you from doing something truly useful and productive with your spare moments. In truth, the opportunity cost of each baleful feline frown you download could be half a dozen words of Flemish that you will now never learn while every non-nugget of Tom Cruise trivia that trickles across your screen could have taken away the time you needed to master macramé at long last. “Is it worth the risk?” ask yourself.
Axe your apps
While it may seem like something of a drastic move to uninstall all those apps you’ve come to rely on – to incapacitate Instagram, wave goodbye to WeChat and permanently farewell to Facebook et al – it could be the decisive gesture you need to truly liberate yourself from all those mind-numbing mini-apps that see you too pre-occupied to engage with your family or anyone else you’ve accidentally ended up moving in with. All told, though, it’s probably best to temporarily disable them rather than permanently delete them. After all, you never know, real life just might not be your kind of thing.
Overcome the fear of FOMO
Our brains are very adept when it comes to fooling us in into believing that really exciting stuff is going on somewhere and, if we stay up to date with social media, we might not only get to find out, but we also might get invited along to participate. This is the Fear of Missing Out (FOMO) and it’s one of the key things that keeps us in thrall to our digital devices night and day. The truth is though – and you have to convince yourself of this – there really is nothing exciting going on. None of your friends are actually having a better time than you. They’re all just ploughing through filtered photos on the ‘Gram and eating three-day-old pizza in their sweatpants. Same as you.
Embrace solitude
For untold millennia, personkind did perfectly well without Wi-Fi-enabled pocket pals that kept them in intimate contact with friends and family no matter how far distant they found themselves. Similarly, our resolutely analogue ancestors fared well enough without instant access to vast online repositories of knowledge, which, nowadays, equally allow us to bone up on the finer point of Sumatran architecture as well as to rapidly win or lose a bet as to which player in the English Premier League had the overall flattest forehead in the 2021-2022 season.
Rejecting the siren call of those small-screened seductresses that seek to sap our wills and keep us informed of events of global import is a challenge that we all need to gird ourselves to meet. Indeed, this battle against the mortifications of the megabyte world will never be truly won until each and every one of us is sat in the solitary splendour of our personal cave, insulated from contact with the contaminations of modern times and left only to wonder what to do when the last ember of our makeshift fire finally flickers out.
(Text By Zaira Abbas)
Diabeating- Avoid being one of the two million people who die from diabetes
While a long happy life is the blessing everyone craves, all too often an unhealthy lifestyle ensures this is one dream never likely to come true. One lifestyle-related illness that has reached almost epidemic proportions over recent years is diabetes, an ailment that has spiked on a global basis over the last 20 years. Indeed, according to the World Health Organisation (WHO), more than two million deaths were directly attributable to diabetes in 2019 alone.
A chronic condition, diabetes is caused by the failure of the pancreas to produce a sufficient level of insulin, the hormone that regulates blood glucose levels. These subsequently raised sugar levels damage nerves and blood vessels, leading to possible kidney or heart failure and the general deterioration of many bodily functions.
Type 2 is the most common form, a non-inherited variant that accounts for 95% of all diabetes cases. Often triggered by obesity or an inactive lifestyle, there are a number of steps you can take to avoid succumbing to the condition or minimising its impact if you already have it. As the lack of a strenuous exercise regime and poor diet choices are the two biggest risk factors, minimising your susceptibility is a relatively straightforward process.
Take an exercise break
It should go without saying that the benefits accruing from regular exercise are so widespread and so profound that it is all but impossible to list them all. When it comes to warding off diabetes, though, strenuous activity can both help you maintain a healthy weight and see any excess blood sugar used to maintain energy levels. A number of studies have also shown that those who exercise on a daily basis have heightened insulin sensitivity, a condition that makes their cells more efficient when it comes to managing blood sugar levels.
Perhaps reassuringly, in order to be effective, any workout doesn’t have to be intense; it just has to be regular. In line with this, many health experts now advocate brief “exercise breaks” as the best way to avoid the damage wrought by a sedentary lifestyle. In simple terms, this should see you avoid sitting for more than 30 minutes at a time, with getting up and flexing your limbs recommended as the perfect way of punctuating any extended sedentary session. Adding such activities as swimming, hiking, brisk walking or dancing into your weekly routine will also pay dividends.
Sleep well
Getting less than seven or eight hours of sleep a night can slow down your bodily functions and affect your ability to make routine decisions, while also causing stress and making you feel lethargic or anxious. Lack of sleep can also play havoc with your blood sugar levels and insulin sensitivity, putting you at risk of developing diabetes at a relatively early age.
When the body doesn’t get enough rest, it often tries to compensate by stimulating the appetite, with an unhealthy gain in weight the likely consequence. Sleep deprivation also tends to disrupt hormone activity, which can, in turn, lead to raised cortisol levels, a condition that adversely affects the body’s natural capacity to manage blood sugar levels.
In order to avoid this, it is advisable to adopt an effective sleeping routine, one that optimises both the quality and quantity of your nocturnal downtime. A simple approach to this is to relax your mind and dispense with all distractions before settling down to sleep while making your bedroom an oasis of quiet and calm.
Carbohydrates and fibre
Consciously planning your meals and ensuring the required intake of essential nutrients on a daily basis can help reduce your susceptibility to a variety of diseases. In the case of diabetes, maintaining an appropriate level of carbohydrate consumption is important as it plays a key role in maintaining blood sugar levels as it is broken down into glucose, which is then stored as an energy resource. A diet disproportionately carb-heavy, however, may disrupt insulin production, resulting in unhealthy high blood sugar levels.
In order to counter this, prioritise foods with a low glycaemic index (a measure of how quickly carbs are broken down and absorbed by your body) such as oats, beans or barley. It is also advisable to increase your fibre intake as this helps maintain glucose levels by restricting the amount of sugar absorbed into the bloodstream, with soluble fibres the most effective when it comes to countering the effects of a high-carb diet. Also ensure that fruit, vegetables and whole grains form part of your daily diet as they are rich in fibre and help regulate digestion.
Chromium, magnesium and vitamins
Diabetes can often be caused by micronutrient deficiencies, which are typically the legacy of a poor or badly balanced diet. Overall, it is a deficiency of minerals such as chromium or magnesium that are most commonly associated with high glucose levels.
Chromium plays an essential role in the treatment and prevention of diabetes as it promotes the metabolisation of carbohydrates and fats, while magnesium boosts protein synthesis and sustains much of the body’s muscular and nerve functionality. A deficiency in both nutrients has also been linked to insulin resistance, one of the core syndromes underlying the onset of diabetes.
When it comes to regulating diabetes and even preventing its onset, Vitamins C, D, E, B6 and B12 all have vital roles to play. While Vitamin C suppresses sorbitol (a harmful sugar that can trigger such diabetic complications as retinopathy, neuropathy and kidney damage), D and E promote insulin sensitivity and blood oxygenation. For their part, B6 and B12 help treat diabetic neuropathy, the damage done to the nervous system by overly-concentrated sugar levels.
Stay hydrated
Among the many benefits of drinking water is a significant reduction in the likelihood of developing diabetes. This is because keeping your body hydrated helps it to effectively dispel any excess sugar, while also suppressing the urge to binge on unhealthy food.
High glucose levels can also cause dehydration, with maintaining a high level of water intake is the best way to avoid any such risk. Such a routine can also help prevent blood sugar levels from becoming too concentrated, which can act as another gateway to diabetes. For those at high risk (as well as those already diagnosed with diabetes), it is best to avoid soft drinks and soda altogether in favour of water or unsweetened green tea.
(Text: Zaira Abbas)
Post-workout muscle recovery for a healthier mind and body
If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts. Resting your muscles is as vital as flexing them while you work out towards optimal fitness.
Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important.
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation.
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.
Overtraining Pain
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process.
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation.
Mind Over Muscle
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.
Carbs and Healthy Fats
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out.
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery.
Active Resting
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery.
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation.
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches.
Sleep Well
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours.
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep.
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.
(Text: Zaira Abbas)
Natural ways to balance hormones
When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.
There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.
It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.
Exercise & Meditation
(Photo courtesy of Defin8 Fitness)
Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.
Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.
Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo
Nutrition
When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.
Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.
Natural Supplements
(Photo courtesy of Glowagen)
Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.
“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”
Acupuncture
Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.
Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.
(Text: Roberliza Eugenio)
Women’s Health: Improve muscle tone and a healthier glow with weight training
Muscles are beautiful. No one should tell you otherwise. For all of our female Gafencu readership out there, we really don’t blame you for skirting the male-dominated dumbbell section at the gym – the huffing, puffing and sweating can be a quagmire of confusion. Intimidating and irritating in equal measure. But according to fitness experts, pumping iron (or any other form of strength training that tones the body through strength, agility and stability) is not only vital for acing your fitness goals but has some amazing all-round holistic health benefits to boot.
Each of us has a different body composition and fitness goal. If yours is to get lean and mean, but you don’t have a clue about where to begin, read on.
Witness Your Fitness
To contend that weight training is reserved for those who want to seriously bulk or look like the Hulk is a very ’90s narrative which deserves to be crushed under a barbell. “It’s a myth and misconception, unless you intentionally want to look jacked, you won’t. The reason is that women have fewer muscle growth hormones (and also lower testosterone levels) in comparison to men and getting muscular is incredibly difficult to achieve by just intense lifting,” says fitness expert and Defin8 Fitness’ owner Trixie Velez.
The approach and goals of exercise are shifting. Courtesy of a broader acceptance of body diversity, fitness is no longer just about dropping the pounds and achieving a certain frame. That’s where weight training comes in – it offers significant physical, physiological, and mental benefits all while making you stronger. You’ll notice perks like better posture, improved stamina when lifting furniture around the house and greater ease in performing regular chores.
Muscle Is Your Friend
It’s a given that weight training will add more lean muscle. More muscle tissue equals faster metabolism, which, in turn burns more fat, increases bone density, sculpts the body, improves limb health and enhances the circulation of happy hormones – such as endorphins. And why is all that important, especially for women?
For starters, sarcopenia, or muscle loss, (sarcopenia is to muscle, what osteoporosis is to bone) is much higher in women and the first signs of it typically begin around your 30th birthday. In the following decade, on average, physically inactive women lose about 8 percent of muscle mass every decade. By the age of 50, you’re staring at a one to two percent of lean muscle loss every year. The rate progresses as you age and might lead to the loss of bone mineral density, functional decline, increased risk of fractures, and loss of independence in senior adults. The important word here is “might” – no matter your age or shape, to a large extent it’s possible to restore the lost lean muscle mass, balance, stability and much of that former endurance with targeted strength training.
Weights vs Cardio
If running, hiking, and swimming are no longer shifting the pounds it’s because your body has hit a plateau. While cardiovascular exercises are excellent for burning overall fat, improving heart as well as mental health, like Trixie Velez says, a muscular body is a more efficient body. “With age, lean muscle mass gets reduced. Body fat percentage increases but strength training counters all that,” she adds.
Muscles take more energy to sustain, so every additional pound of muscle built by lifting weights burns 50 extra calories daily (even when vegetating!). Besides a revved-up metabolism, more muscle improves posture, balance, gives a better night’s rest and, most importantly, temporarily spikes the resting metabolic rate as well. This means your body keeps burning fat at a higher rate even in a resting state. To give an example, if you shed around 400 calories in the gym by weight training, you’ve really wiped out more than 475 calories courtesy of the pumping-iron-induced metabolic spike. Cardiovascular exercises, though intense, offer minimal after-burn, there is hardly any calorie loss once you walk out of the gym. If fat loss is your goal, weights are your friend.
Long-term Health
If you needed any more inspiration to crush that leg day, it’s this – muscle gain might just be the fountain of youth we’ve been desperately searching for. A large-scale study carried out by the University of California in 2014 on more than 4000 healthy seniors for over a decade found that lifespan and longevity are directly proportional to muscle mass. Participants with the highest muscle mass index had the lowest mortality, those with the least amount of muscle in their frame, died prematurely.
The findings add to the overall growing evidence that body composition and not body mass index (BMI) is a better indicator of optimum health. But are weight exercises the best way to good health? Our trusty fitness adviser Trixie suggests a healthy combination of core muscle group exercises and a cardio-boost for maximum results. “A little bit of everything goes a long way. Find out what workout you enjoy the most, switch up cardio, weight, and resistance training, and do it consistently. Most importantly, never let your body gets accustomed to a particular movement.”
This school of thought sounds like a sure-fire way to fitness and health.
(Text: Nikita Mishra)
Anna Flores of The Chaless Wellness and Beauty turns passion into success
Inspired by the warmth of cabins and chalets in the mountainous regions of Europe, Anna Flores brings over two decades of her wellness experience to Central’s buzziest urban sanctuary.
The Chaless Wellness and Beauty takes a contemporary approach. What inspired you to start this transformative beauty hub?
I’ve been in the wellness industry for over two decades now. From the moment I came to Hong Kong back in the ’90s and realised the potential of the beauty and wellness sector, I became actively involved in the spa business. The name Chaless, comes from the names of my three children, who bring immense love and joy in my life. I wanted the same love and light in my clients’ life as well.
Over the years, the concepts and foundation of beauty have evolved – its cleaner, gentler and more targeted now. My vision was to recreate a destination on the slow beauty lines and help my clients embrace the richness of massage and facials minus the harshness of fast treatments – and understand that skin health improves overall wellbeing.
Anna Flores wearing bracelet by agnès b. Ring by Stéfère Jewelry; Embroidered cotton-poplin shirt by Totême, courtesy of NET-A-PORTER; Original distressed mid-rise straight-leg jeans by Totême, courtesy of NET-A-PORTER Heels by Aquazzura
What does wellness mean to you?
Wellness is a lot of things. It’s a holistic way of living, it’s about empowering us to look after themselves. It’s way beyond and deeper than makeup, skincare, or getting a massage; it’s the bond of self-care and self-love, of achieving an equilibrium of body, heart, mind and soul. That was the intention behind creating a wellness destination and not a beauty centre. I want our clients to relax, rejuvenate in this little oasis of zen and partake in the critical aspect of healing while they take care of the temple that is their body.
“Wellness is a lot of things. It’s a holistic way of living. It’s about empowering us to look after themselves and goes way beyond makeup and skincare”
How do you start your day?
I wake up and make up my bed. It’s important to begin the day with a tidy and structured frame of mind. A cup of coffee followed by morning exercise or simply stretching on busy days – it’s always good to carve out some ‘me time’ before my children wake up.
I have three kids. The eldest is in boarding school in England and the two little ones, six and eight years old are with me in Hong Kong. So, my routine really depends around them and whether they are at home or school. After tending to the family – if the spa is open – I will head over there and oversee the operations.
What’s the best part of your job?
Hands down it’s the people, my clients. I am gifted in looking after people, I love the customer service aspect of running a spa – right from listening to people, understanding their needs, having a tab on their feelings, and creating bespoke treatments. It’s a fulfilling aspect of my profession.
Anna Flores wearing Bari cutout wool-canvas mini dress by Jacquemus, courtesy of NET-A-PORTER
What do you do to unwind?
I love being alone as much as I love being in the company of friends and family. Whether it’s taking time out to read, hike, or just sit with my phone in peace. It’s so enriching to carve out ‘me time’ to reflect and re-energise.
If I don’t have to attend to the children, I’ll happily come for a massage or a facial. Being in the spa industry, I am always surrounded by people. I love that, but at times I need a break to drown out the noise, be in a still environment and feel cared for. Living in the moment, actively savouring and stretching every minute is critical to me. It adds richness and value in my life.
You have flawless skin. Could you share with us what your skincare routine is like?
[laughs] It’s not perfect, but I understand the anatomy of the skin. I pamper it when it needs the touch, leave it alone when it needs to breathe. Cleansing, eye creams, serums, facial essence and sunscreen are my must-do steps every day. Using a face roller, gua sha (a traditional Chinese medicine practice) or any other tools are integral in flushing out the toxins and tightening the facial muscles.
There is no magic formula that will work overnight, even the best products take months to show results. You’ve got to work hard to maintain what you have and it begins with identifying effective, powerful ingredients tailored for your skin concerns. Sometimes you might have to try many different formulas to find a suitable one. But once you identify what works, be diligent in your routine and mindful of your gut health and stress levels. Afterall, your skin is a true reflection of your lifestyle. Make it shine.
“I love the customer service aspect of running a spa – right from listening to people to creating bespoke treatments. It’s a fulfilling aspect of my profession”
What are the most common mistakes people make when it comes to skincare?
Understand the seasons and the changes they bring. Shake up the regimen accordingly otherwise your skin becomes used to the same ingredients rendering them ineffective over time. Invest in the right tools and products. They don’t have to be the most expensive, but the results from regularly using clean, targeted products are irrefutable. Remember to check the expiration date of your beauty products and clean beauty tools regularly to avoid bacterial build-up.
List five makeup products that can always be found in your handbag.
Reviving Marine Mist from Thalgo for a refreshing, remineralising skin boost; a plumping and a hydrating Lip Serum from Fresh; a good hand cream because our hands are always dry from sanitizers and constant cleansing; an eyeliner; and a bit of blush for a natural tint in the cheeks.
Anna Flores wearing earrings by Chanel; Cuffs by Koket; Bahia draped knotted voile mini dress by Jacquemus, courtesy of NET-A-PORTER; Heels by Alexandra Neel
Opening a beauty business amid a pandemic is problematic. How did you manage the challenges of the last two years?
Back in January 2020, when the pandemic had just started, I eyed the current Aberdeen Street location – but with social restrictions at the time, and so much uncertainty on the horizon, I shelved the idea. In May 2021, with a strong belief in the city and the resilience of the people, I took the plunge and Chaless Wellness and Beauty opened its doors in August 2021. We’ve faced multiple Covid-related setbacks. It was very challenging but much like the spirit of Hong Kong, each time we bounce back stronger.
It wasn’t an easy time. While the beauty and fitness industry were shut down multiple times, we were paying salaries and rents, but our clients were very supportive and loyal. We are positive about the government’s move from hereon. Fingers crossed!
Anna Flores wearing earrings, necklace and bracelet by ARAO; Bracelet by The 5th C; Dynamo stretch-organic cotton jumpsuit by Rivet Utility, courtesy of NET-A-PORTER; Heels by Le Marais
What’s your mantra for the year ahead?
Take a leap of faith. In my view, being afraid is a positive thing, it implies you’re aware of the consequences. Trust the process and don’t be held back by doubts. If it doesn’t work out then it’s a lesson, if it does then it calls for a celebration.
Though the fifth wave is behind us, Hong Kong is still on shaky ground. Could you offer any advice for someone starting out in the wellness business?
Understand finances because cash is king. Without financial resources it’s impossible to invest in talent, build a brand, let it grow and expect returns.
Thank You.
(Interview by: Nikita Mishra; Photographer: Jack Law; Art Direction and Styling: Jhoshwa Ledesma; Videographer: Jackie Chan; Hair and Makeup: Owen Ko; Venue: The Chaless Wellness and Beauty; Nails: The Chaless Wellness and Beauty)
Science-backed wellness rituals to start your day right
We’re living in the shadow of a global pandemic, work and home have fused into one, and there are several daily stressors, too – sometimes motivation is hard to come by… We reached out to a wellness expert to bring a list of the little morning rituals which you can follow to boost your day ahead. Let’s get started…
1. Choose a time to wake up every morning, and stick to it
Remember for acing every wellness ritual its ‘discipline over motivation’ – even if getting up on time is the bane of your existence (very Bridgeton, we know!), having a sleep/wake schedule will help your body establish rhythm, strengthen your immune and digestive system, improve emotional stability and is a blessing for good skin. All these health benefits can be just 40 winks away… think about that!
2. Stay hydrated, pop in the vitamins
“There’s nothing like a glass of warm water on an empty stomach to turbocharge your health and have a beautiful day ahead”, says wellness expert and psychotherapist Katie Leung at Hong Kong’s premier mental health destination, Mindish. Most people wake up already slightly dehydrated from 7 to 8 hours of sleep, or maybe few too many glasses of wine the night before – whatever the case, without further delay or an added dose of caffeine, drink your water and flush out the toxins.
From collagens to Omega 3, mornings are an apt time to address your nutrient and healthcare concerns as well. If you are looking for a nourishing supplement with vital adaptogens to boost your overall mind and body health, The Daily Glow sachets could be a good inclusion. Created in travel-sized packs, these supplements are loaded with curcumin (the active ingredient found in turmeric), honey, piperine among other organic ingredients – not only designed to enrich your gut health, but also a healthier alternative to sugar in cocktails, or a topping on toast.
3. Start your day like a baby
Rolling out of the bed straight to your cellphone or laptop might seem particularly easy and obvious in the work from home scenario, but waking up like a baby – slow, long stretches, gently opening the eyes, soaking it all in and then flowing into consciousness – that’s the natural, most zen ritual which will nurture your mind. If you jump straight into a screen the first thing in the day, you’re training your mind into believing life is a maze, even before you wake up. Take it gentle, take it slow – you have the entire day ahead to honour deadlines and scroll through Instagram.
4. Follow it by positive affirmations, meditation and exercise
Yoga, weights, running, walking – choose your ideal activity to ease into the day and do it like clockwork. Meditate – even if it is for just ten minutes in the day, make it a daily habbit to manage stress. Katie Leung of Mindish recommends harping on the science of positive affirmations to set the tone of your day. “Deciding on the positive mantra of the day – ‘you only live once’, ‘today will be a fine day’, ‘just breathe’, will cultivate a sense of inner peace and give you the tools to enhance mindfulness.”
We are all inundated with an overflowing to-do list – having a roadmap to strike things off it is the most productive approach but set healthy barriers and intentions of things which do not align with your goals and vision, and keep those off from your plate. Maybe staying away from social media, stop checking email the first thing in the morning, not reading work texts on your commute – taking that as your ‘me time’ – it’s important to check off the things which you should and should not be doing in the day.
6. Have an ideal nighttime routine
A good night’s sleep is the most basic yet integral way to wake up early, create sufficient time to ease into work without hitting the panic button, and have a productive day ahead. Take a break from screens 30-minutes before sleep time, sounds difficult but with practice its absolutely doable to set healthy barrier with your gadgets, calm your mind with a refreshing warm soak, use some scented candles to give your brain a soothing signal to transition into relax-mode and decompress after a long day.
