Creative home workouts for people who don’t like to work out

Keeping up with a workout routine isn’t easy for many of us. It’s hard work and honestly, it can get quite boring. Especially, when the routine gets redundant, it can be difficult to stay motivated when what we do isn’t enjoyable for us. But working out can be easy if it’s made fun. Try these creative home workouts for people who hate working out.

Virtual Reality

Turn any home-elliptical or cycling workouts into an immersive virtual reality exercise experience with a pair of VR headset and a Cadence sensor. Accessories that can now be synchronized to incorporate the motions done on exercise equipment while allowing the users’ visual and mental experience to enter virtual landscapes powered by VirZoom. With 10 million miles worth of Google Streetview addresses, simply enter an address and cruise through any location of your choosing. Exciting experiences, like cruising anywhere you wish, becomes a lot more motivational, especially during lockdowns.

Online Afrobeat classes

A growing trend of the dance style that combines dance, aerobics, and energetic African music, afrobeat is a great whole-body and cardio workout to boost your heart rate. It is a fun way to let loose and burn a ton of calories. Although only a handful of local studios offer this type of soulful and rhythmic dance classes, Anisha Thai, a choreographer whose dance videos went viral on Instagram, teaches the West African dance privately and online.

Creative home workouts for people who hate working out gafencu magazine video games — (image from Nintendo)

Real-time movement video Games

Believe it or not, video game industries have advanced in developing technology that integrates almost all aspects of human entertainment including motion tracking technology that allows gamers to play with the movement of their bodies. Offering a much more active experience not only for children but for adults to work up a sweat. Between the Playstation 4 and Nintendo Switch, there are several different games that provide an intense cardio session for homebodies to play out their wildest fantasies of being a Kpop dancer, ninja warrior, or even a professional athlete.

Pole dancing

No longer an exotic dance classified as risqué, pole dancing is a popular new way to tone the body, build up strength and pick up some sensual moves along the way. However, it requires core and upper body strength than simply swinging around, and it is definitely not for the faint-hearted. It is a workout that is most definitely an exciting alternative to lifting weights or running. XPole is a one-stop online store for all things fitness pole and accessories.

From passion to action: Hobbies to bring out your creativity

Our hobbies are the most aspirational reflections of who we are, and in trying times, spending time on the things we love will serve a multitude of health benefits for our mental and emotional well-being. Whether just to fill the weekend or pivot to a dream career, you can try your hand in creative interests like these hobbies that can turn your passion into action.

From passion to action Unique craft hobbies to try gafencu magazine ring making and gem setting (2) — Image from Oberllery

Jewellery Making

Enter the dazzling world of jewelry with a hands-on experience of traditional craftsmanship of jewellery making. Explore the use of tools and the understanding of techniques, skills, and the theory of gemology through this hobby that will give gem enthusiasts a deeper appreciation and respect for the making of fine jewelry.

Where to go:

Oberllery

Hatton Jewellery Institute

L’école

Leather Shoe Making

Fashion-forward men and women know that leather shoes are a premium type of footwear that is known for its light-weight, durable and supple material. Bespoke leather shoes are forms that bring pride to both the artisan and the wearer. Go beyond appreciation with this hobby by learning to manage traditional tools and techniques that make leather shoemaking a globally respected trade.

Where to go:

itseducation.asia

Shoe artistry

Flower Arrangement

Not just for the adornment of the home and workspace, flower arrangement, as a hobby, offers several benefits such as manual dexterity, sensory stimulation and an outlet for reducing stress. It’s no wonder this art form has been growing in popularity within the city.

Where to go:

The Hong Kong Academy of Flower Arrangement

Kado Studio

Solomon Bloemen

From passion to action Unique craft hobbies to try gafencu magazine terrarium build — Image from Bonart

Build ATerrarium

Discover the calming experience of miniature gardening. With just a couple of hours of careful tray planting and focused arrangement, similar to exercising green thumbs with flower arrangement, this hobby could help the extremely stressed city folk with concentration and finding calm in their busy lives.

Where to go:

Bonart

Glass Farm

From passion to action Unique craft hobbies to try gafencu magazine pottery and ceramics — Image from Touch Ceramics

Pottery Making and Ceramics Painting

Another craft hobby that has gained in popularity in the city is pottery making and ceramic painting. With a booming art scene in the city as it grows its global reputation as an art hub, pottery and cermic arts are not praised for its aesthetics but the process equips students with practical techniques and is also commonly used as a theraputic outlet for creative expression and a unique experience of culture and history.

Touch Ceramics

Waka Artisans

Tung Yao Ceramics

Wonders of Breathwork for the body and mind

Breathwork is a breathing exercise that helps its practitioners improve mental, physical and spiritual conditions through active and conscious intent of changing the body’s natural breathing pattern. Although it draws similarities to meditation, it provides its own set of benefits and features unique techniques.

Although breathing is natural and automatic response. It is commonly misconceived that it doesn’t require much attention or effort. However, according to experts, most people are most likely not doing it right. Breathwork corrects the body’s breathing patterns and serves a myriad of benefits to the overall well-being of the body, mind and spirit.

Feeling energized

Breathing functions are automatically regulated by the central nervous system. When the body exhales and inhales quickly, as one practises a breathwork exercise, it signals the brain to release endorphins, a chemical in the body that helps the body copy physical pain.

Lower stress hormones

When under stress, the body releases stress hormones in the body, such as adrenaline and cortisol, which raise blood pressure and glucose levels in the bloodstream to prepare for the body’s “fight-or-flight” mode. Chronic stress can lead to ailments, such as diabetes, high-blood pressure and obesity. Breathwork consciously exercises the mind to communicate with the body and signals it to relax. Actively focusing on deep breaths signals the body to switch from a stress response to a relaxed state, promoting better blood flow, metabolism and a boost in the immune system.

Improve emotional well-being

Breathwork helps process difficult emotions and assists in coping with anger issues, anxiety and trauma that the mind’s defense mechanisms often use to avoid processing emotional pain. However, building up that negative energy can result in unconscious reactions and behaviours that do not reflect our best selves.

Detoxify the body

Although breathing is a natural system that functions with little participation of our conscious mind, deep breaths are seemingly unnatural to many people. However, 70 percent of the body’s detoxification is done through breathing while 30 percent is through the bladder and bowel movements. Not breathing deeply results in the body working extra hard to release toxins in the lymphatic organs, such as the kidneys and colon.

Higher pain tolerance

Many are familiar with the reactions of stubbing our toe or taking a hard fall, marked by a brief moment of pause and the tendency to hold our breaths. This is the body’s way of reducing pain sensitivity by increasing blood pressure that causes the central nervous system to reduce reactivity. Controlled breathing slows down the body’s heart rate and assists in coping with physical discomfort and in having better focus and control.

Improved athletic performance

Improve athletic performance by deep breathing which helps exercise the abdominal muscles, and better stabilise the spine and pelvis. Working on the core is essential to the stability and power of an athlete, and breathing can improve the endurance level of an athlete.

Benefits of breathwork meditation gafencu magazine ilivingacademy — (Image from iLiving Academy)

How is it different from meditation

Although Breathwork exercises draw many similarities to various forms of meditation, it not only observe the mind and body as they actively apply techniques that alter the body’s breathing patterns to serve different needs. For instance, Buteyko Breathing focuses on breathing with a closed mouth to promote carbon dioxide which travels in the blood to the lungs, while the Wim Hof Method is a popular variation among athletes which involves submerging into an ice bath to improve blood flow and pain management.

Here are a few places to practice Breathwork exercises:

Primal Breathwork specializing in Wim Hof Method to promote balance, control and focus in a fast-paced culture

Location: Various locations

Price: HK$8000 for 10 classes

Contact: brian@primalbw.com

Ikigai provides various Breathwork classes such as Kundalini and Wim Hof Method. The former concentrates on mental awareness while the latter focuses on the physiological aspect of the body.

Location: Tsim Sha Tsui

Price: HK$3,000 for 20 classes

Contact: hello@ikigai.hk

Enhalems offers a guided meditation to emotional clarity and the release of negative suppressed energy built up in the body.

Location: Central

Price: HK$5400 for 30 class

Contact: chill@enhalems.com

iLiving Academy applies scientific understanding of healing into modern living and connects eastern philosophies to western practices. Their Breathwork classes include somatic awareness exercises and the use of singing bowls.

Location: Central

Price: HK$1988 for 5 classes including an introductory class
(To accommodate the needs of students during social distancing measures, Zoom classes are available on donation basis)

Contact: office@iLivingHK.com

Healing benefits of essential oils

Essential oils are plant extracts used in aromatherapy and in providing numerous benefits that boost health and well-being. They are a plant-based alternative to medicine which roots back to ancient Egypt and China. A wide range of oils is available, each with its own unique aroma and characteristics. However, not all oils are made with the same purpose, and some might pose adverse effects if not applied correctly.

Here are some ways to use essential oils and safety points to note:

Aromatically

Diffusing aromatic oils with a diffuser is a popular way to use essential oils. Alternatively, they can be inhaled directly from a bottle or dropping a small dose onto the palm of the hand, then cupping the face to breathe in its aroma can also deliver the same benefits.

Essential oils that relieve stress and anxiety include lavender, sandalwood, and chamomile.

Topically

Alternatively, applying therapeutic oils directly to the skin also offers great relief to physical pains. Depending on the ailment, it can be combined with a variety of carrier oils and applied to different areas of the body to relieve pain.

Examples of carrier oils are coconut, avocado, and grapeseed.

In shower products

Some people prefer to drop a small quantity on the shower wall or into their hair products as a creative way to infuse aromatic therapy into their self-care routine.

Examples of essential oils for muscle pains and cramps are lavender, clary sage, and ginger.

Safety concerns

Not all essential oils are made in the same manner and for the same purpose. People are easily mistaken that these oils are natural and therefore safe to use in the same way as medicine. However, some oils can cause side effects if not applied properly. For instance, citrus oils are photosensitive and can cause allergic reactions when exposed to the sun. Similarly, there are essential oils that are too potent and concentrated that it can cause irritation to the skin if not combined with therapeutic-grade carrier oils such as those from coconuts or avocadoes.

There are assumptions that because essential oils are plant-based, they are safe to ingest, but this is not always the case. When ingested in large quantities, oils can cause vomiting, seizures, and kidney damage. It is imperative to consider family pets and young children when using these therapeutic oils since not all of them are safe for pets or young children.

Examples of essential oils that are not advisable to use around pets:

tea tree
cinnamon
citrus
pine

Examples of essential oils that are not advisable for young children:

eucalyptus
peppermint
rosemary
wintergreen.

Examples of essential oils that are advisable for pregnant women to avoid:

parsley seed
fennel
clary sage
wormwood

Consumers are best advised to check with a doctor or an essential oil expert to ensure they know and are guided well in the choice of essential oils that are suitable for personal use and at home.

The following are some stores in Hong Kong where consumers can buy different types of essential oils:

Hong Gardo Aromatherapy

Young Living

Aromatherapy Associates at Glow Spa

DK Aromatherapy

Beat the work-from-home blues with the new FUEL FIX staycation from W Hong Kong

The award-winning Bliss Spa at five-star W Hong Kong is offering stressed-out city dwellers with an innovative new wellness experience in the form the Vital Dome treatment. Part of its new FUEL FIX staycation package, Vital Dome is a state-of-the-art infratherapy technology that’s proven to enhance body rejuvenation and healing.

To achieve these myriad health benefits, the vital dome immerses your entire body in a 360-degree shell fitted with black carbon panels that generate even infrared heat. It is said to stimulate detoxification, slimming and even enhance anti-ageing processes through heat-stimulated cellular regeneration.

Priced at HK$980 for a 45-minute session and HK$1,280 for an hour-long treatment, four standard programmes are on offer: Ultimate Detoxification, which helps combat insomnia, stress and fatigue; Metabolism Stimulation to improve circulation, particularly targeting cold hands and feet; Slimming & Toning, which reduces premature skin ageing and improves your body shape; and Performance Enhancement, ideal for fitness enthusiasts seeking to improve performance and boost physical recovery.

Weekend vacation-seekers looking to enhance their Vital Dome experience can even opt for the FUEL FIX staycation package. This pairs a 30-minute Vital Dome Detox Experience for two with a relaxing one-night stay at one of W Hong Kong’s capacious rooms or suites, breakfast for two at KITCHEN, smoothies and healthy snacks, as well as an alcoholic fruit cocktail each – an apt nod to the hotel’s motto of “Detox. Retox. Repeat.”. What’s more, if you book one of the sumptuous suites on offer, you’ll even receive a W Hong Kong x Miss Runner biodegradable yoga mat.

The FUEL FIX staycation offer from W Hong Kong is valid from now until December 30, 2020, and a 10-percent service charge applies.For spa booking enquiries, please call +852 3717 2797 or email bliss.hk@whotels.com. For room booking enquiries, please call +852 3717 2000 or email reservations.hk@whotels.com.

Pamper yourself with these at-home nail and massage services

You can certainly pamper yourself with a most soothing and relaxing massage and even get your nails done without leaving the comfort of your home. Why step out when you can now get these services – right at your doorstep? Although nail salons and massage parlours have re-opened for business, you need not step out of your home for a much-deserved day of self-care. Some companies have started bringing spa and other beauty services right to your front door.

Here are some at-home nail and massage services that are available for house-calls across the city.

MoMa:

MoMa, an abbreviation of Mobile Massage, puts their clients’ comfort first. Offering house calls to Hong Kong Island and Kowloon districts, so you won’t have to leave the comfort of your home, staying relaxed before your session until the end. Their signature massage is an integration of different modalities and techniques to help alleviate tiredness, reduce muscle pain, joint stiffness and alleviate migraine.

Price Rate: HK $750 – $1100
Contact Details: (852) 6535-0570

Rainbow Nails:

For groups of three and more, host a pamper party at home with your girlfriends with Rainbow Nails services. From the basic mani-pedi to intricate designs on 3D nails, and even a nice massage to put you at ease. Their decade-long service as certified O.P.I nail technicians, they also have nail care and treatment courses available.

Price Rate: HK $1,600 Up
Contact Details: (852) 3796 6268

Pamper yourself with these at-home nail and massage services gafencu magazine Home thai massage and spa — Image from Home Thai Massage and Spa

Home Thai Massage & Spa

Receiving favourable reviews on various online platforms, this Central and Wan Chai-based massage parlour provides house call services to your home and hotel within Central and Wan Chai districts. You can treat yourself and your significant other to a stress-free session right in the comfort of your own home. Although specializing in Thai massage, you can also choose from a range of other services, such as the waves massage that uses traditional Hawaiian and Thai techniques or the calming dream massage.

Price Range: HK $1300 – $2800
Contact Details: (852) 2529 8894

The most effective exercises that align with your zodiac sign (Virgo – Capricorn)

Following last week’s list of exercises for zodiac signs Aries to Leo, we’ve returned with another set of effective exercises that align with your zodiac signs. In this second part, we cover the horoscopes Virgo to Capricorn. If you’re among these horoscope signs, give these workouts a try and let us know on our Instagram or Facebook page how well these workouts matched your personality.

VIRGO: Yoga

Those born to the zodiac sign Virgo often feel obliged to serve others, but can also be quite critical and picky of how things are done. Yoga is a great opportunity for them to release anxiety and relax. It guides the mind to quietly let go of worries and escalating thoughts by shifting complete focus on controlling the body’s breath and movement.

Aquarius: Community Workout

Those with the Aquarius sign have a strong sense of social conscience and are progressive and engaging people. Because of this, they are likely to lean towards team sports and community workouts. Alternatives to group workouts at gyms are outdoor community workouts like those organized by SundayShred where a strong sense of community and support system are huge parts of accomplishing the workout.

Pieces: Swimming

Taking after the likeness of the fish zodiac sign, those born to the sign of Pieces are spiritual and they tend to focus on their inner journey. They spend their days dreaming of secret illusionary worlds which makes swimming a great activity for them to enjoy because of its quiet and solitary nature.

Libra: Barre

Unsurprisingly, a type of exercise that would best fit Libras is barre. This type of workout draws out elements from strength training, yoga, and pilates. It’s a bodyweight exercise that targets the whole body instead of individual muscle groups. This workout emphasizes on balance — a value Libras take hold great importance in.

Scorpio: Rock Climbing

Scorpios are investigative and resourceful people. Although they tend to see things in black and white, they are able to easily identify beginnings and endings of a process and work tirelessly to achieve their goals. This makes rock climbing a great workout for them as it has a clear start and endpoint which also offers an intense work out in the process. There are a few rock climbing gyms in the city such as Attic V and Verm City.

Sagittarius: Crossfit

Those who are born to the Sagittarius sign have more of a wanderer’s spirit. They are much more inclined to venture out and speak with others to broaden their minds and seek out knowledge. Their interests tend to grow into areas of philosophy and religion. Although CrossFit might initially seem like an odd pairing for a Sagittarius, it requires a great deal of mental maturity and determination to perform CrossFit exercises. The movements typically involve high-intensity strength and conditioning workouts that use day-to-day functional movements that are quite fitting to a wanderer’s attributes.

Capricorn: Calisthenics

Calisthenics and Capricorns are like a match made in fitness heaven the way that Capricorns are dedicated and ambitious hard workers that don’t mind taking things one step at a time. This makes their characters perfectly suited for activities that require practice, like Calisthenics. This exercise differs in level, intensity, and rhythm and improves on strength, endurance, flexibility, and coordination which are well-suited skill sets to work towards for Capricorns’ practical way of thinking.

The most effective exercises that align with your zodiac sign (Aries – Leo)

Progress has been painstakingly slow since we set our 2020 New Year’s resolution to stay fit. It doesn’t help that operations of gyms and other fitness centres across the city have been temporarily suspended Don’t despair though -the year isn’t over yet by any stretch of imagination.

By chance, I came across a nugget of inspiration and what might be the most quoted line for strength on the internet. “Don’t push your weaknesses, play with your strengths”, said by one of Hollywood’s most sexiest performer and producer, Jennifer Lopez. Did you know that she is also a Leo? Interestingly, people with this Zodiac sign are often reputed for being ambitious and hardworking. Presumably, these traits account for Lopez’s massively successful career and great physique over the years. This article will help you play to your strengths with the most effective exercises in line with your zodiac sign and push you forward through the rest of 2020.

Aries: Interval Training

Those born to the zodiac sign, are said to have the tendency to initiate but not complete. However, their high energy also makes them keen on trying new things, making them versatile to exploring various types of workouts. Interval training best accommodates their short-attention span and energetic spirit.

Taurus: Weight Training

Bearing the likeness of a bull, the most distinguishable traits of a Taurus are their strength and breathing. They tend to focus on nutrition and reward which weight-training reflects as the successful results of weight-training is heavily reliant on diet and the strong-willed minds.

Gemini: Hiking

Those with Gemini zodiac signs are curious intellectuals who love to talk and enjoy the outdoors. Because they thrive on social interactions, exercises that involve a partner, like walking or hiking, enables them to chat on short trips outdoors making the activity enjoyable for them.

Cancer: Boxing / HIIT

Although working out at home in Hong Kong can be challenging due to limited spaces, it is actually a preference for those born to the Cancer sign. Rooted by home and family, they tend to be home bodies which makes home workouts that need little space, like boxing and HIIT, ideal for them.

Leo: Dancing

Not surprising, a high-energy and cardio-heavy sport best reflects a Leo’s characteristics. They are creatives that enjoy attention, and their ambitions build up strength of purpose which drives their ability to succeed. There are a wide variety of apps and YouTube videos of dance styles that are great for breaking a sweat and exercising that creative mind.

If you didn’t read about your zodiac sign here, worry not —we didn’t forget about you. We’ll go through the remaining seven signs next Monday. In the mean time, drop us a comment on our Instagram and Facebook and share with us your sign and your favourite workout routine.

5 Podcasts that will improve your well-being

Health is wealth, according to a common adage which assumes vital importance these days. Yet, well-being continues to slip down many people’s list of priorities. Struggling to balance between work- and home-life, while limiting your social interaction amidst trying times, can take a toll on your mental and emotional health. This in turn affects your physical health.

If you’ve been feeling short on motivation or just need to unwind and re-centre yourself, now —more than ever —is the time to pick up a pair of headphones and listen to these five podcasts that will reduce your stress and improve your well-being.

Feel Better, Live More
We all want to understand our health better but can’t seem to get past the medical jargon. In this podcast, Dr Chatterjee simplifies health explanations and helps us understand how to break away from habits that hold us back.

The Minimalist
Contrary to the title, this podcast serves beyond a minimalistic lifestyle with Joshua and Millburn who dive into topics that put into perspective the roots of your desire for material things and how they contribute to your happiness (or the lack thereof).

Primal Potential
Amidst a sea of weight loss tips and tricks online, Elizabeth Benton might be the most useful source of information on why your goals aren’t being reached. Speaking on self-discipline through a psychological lens, Benton will push you towards an empowering and shame-free journey towards transformation.

Mindful in Minutes
Ease stress and negativity with coach Kelly as she guides you through a practice of self-exploration and soul-healing discovery through breath, movement, mindfulness and meditation.

The Slow Home

Slow down amid an ever increasingly fast world with Brooke and a new guest every week. They share their expertise on navigating through the excesses of your daily routines and habits that will help create space for a more wholesome life.

6 healthy and easy recipes to fit your dietary needs

There is no doubt that healthy eating is essential to our mental and physical health. Depending on your diet, the food you eat can make or break your fitness progress or be the key to a productive week. Despite the recent limitations of dining options in the city, there is no reason your commitment to your health should be reduced to what is available in a takeaway box. You can still cook a healthy home cooked meal that is both nutritional and wholesome in the same amount of time it takes for your food delivery person to ring the doorbell. Following some of the most popular diet trends, like the Keto Diet and gluten-free food, we have found six healthy and easy recipes to fit your dietary needs.

Paleo Lemony Grilled Salmon
If you’re following a Paleo diet, you can keep it fresh and natural with this citrusy and summer-vibe recipe that consists of only five ingredients. Taking only 10 minutes to prepare and 20 minutes to cook over the grill, this recipe will easily serve your palate as well as your routine any day of the week.

High-protein Shakshuka
Spice up your morning with a high-protein Middle Eastern breakfast with this one-pan recipe that will leave little to wash-up after. The protein content in this dish will help balance your blood sugar and improve your focus and productivity.

Vegan Chili Con Carne
Keep your vegan dinners simple but hearty with a bowl of Chilli Con Carne with a vegan twist. This meatless-chilli recipe is a pot filled with flavors of ingredients mostly found in your pantry.

Gluten-free quiche with sweet potato crust
You won’t miss out on cheesy pastries with this gluten-free quiche. Replacing dough with a sweet potato crust, all you need to do is press, whisk and pour then let your oven do the rest —it just cannot get easier than this.

Keto Chocolate Mousse
Nothing is more tempting than a quick, easy and delicious dessert. Whether you are satisfying a chocolate craving or ending your meal on a sweet note, you can whip up a quick fix with this Keto-friendly-recipe.

Healthy rosemary chicken with oven-roasted ratatouille
Prepare a wholesome family dish that will bring colour to your dining table. A quicker alternative to a traditional roast chicken is this healthy herb seasoned chicken-and-vegetable recipe that bursts with flavours and colours. The recipe serves four people and takes under an hour to cook.

The alternative:
Even on busy days when you are too tired to lift a knife, you can still have gourmet meals delivered to your doorstep. Eatology creates tailor-made meal plans that delivers to your home. You can currently enjoy a discount on your first meal plan or on your first consultation with nutrition and fitness coach, Beth Wright. Choose a meal that suits you best —whatever it takes to stay healthy.

Jewellery Making

Leather Shoe Making

Flower Arrangement

Build ATerrarium

Pottery Making and Ceramics Painting

Price Rate: HK $750 – $1100 Contact Details: (852) 6535-0570

Price Rate: HK $1,600 Up Contact Details: (852) 3796 6268

Price Range: HK $1300 – $2800 Contact Details: (852) 2529 8894

Price Rate: HK $750 – $1100
Contact Details: (852) 6535-0570

Price Rate: HK $1,600 Up
Contact Details: (852) 3796 6268

Price Range: HK $1300 – $2800
Contact Details: (852) 2529 8894