Quick Fitness Tips BiographySource(Google.com.pk)
Fay advocates personal advice, practical tips, and motivational articles on how to start living healthy and looking good. The blog is written in a fun and encouraging tone, ensuring that content is accessible and motivating rather than intimidating. Fay endeavors to make a positive impact on women’s lives and inspire self‐confidence through sharing personal experiences and guidance on staying motivated.
Fay landed her first television gig on a local arts entertainment program called ‘SCORE’ on OKTO channel in 2009 where she was the host for Season 1 and 2. She has appeared in several men’s magazines such as Esquire, Men's Health, New Man, Clive, STUFF & FHM. Fay is also a Hollywood news reporter on HITZ.FM – a #1 English radio channel in Malaysia. Her segment with the morning crew airs every morning from Mondays to Fridays since 2011.
DISCLAIMER: The information on this website is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease".
Some nights I’d toss and turn in bed for hours on no end. I’d be tired as hell but no matter how long I’d try to keep my eyes closed, I just either can’t fall asleep or can’t stay asleep. Waking up every hour or so to check the time doesn’t help either, but I can’t help myself. Hours go by like minutes and next thing you know, I’d wake up in the morning feeling drained before my feet even hit the floor. Other mornings, I could swear I got at least eight hours of sleep yet my body tells a different story. The trouble was, at times I'd spend too much time thinking about work the next morning that I worry about not being able to sleep, which makes it even harder to 'switch off'.
My doctor prescribed Xanax to help with my anxiety. It helped to calm the nerves and I was able to fall asleep easily but I’d wake up feeling really groggy. I didn’t want to grow dependent on the drug so I stopped taking it after a while. I learned to manage my anxiety and sleeping patterns eventually through yoga, meditation and maintaining an active lifestyle.
However, recently I discovered a new way to cope with the occasional bedtime troubles. Blackmores Sleep Sound Formula is a safe and natural remedy that helps support the body’s natural ability for a good quality sleep. Unlike prescription drugs or sleeping pills, it actually leaves you refreshed and rejuvenated the next morning!
Blackmores Sleep Sound Formula contains naturally derived extracts of valerian and lemon balm plus magnesium to help those who are experiencing sleep difficulties or particularly disturbed sleeping patterns to achieve a restful, restorative and quality sleep.
Since I’ve already been taking Blackmores supplements (Women’s vitality multi and Fish Oil 1000), I decided to give this one a try. The fact that it’s made with natural ingredients adds bonus points in my books.
blackmores sleep sound
The recommended dosage as stated on the label is 2 tablets, 30 minutes to an hour before bedtime. If you wake up in the middle of the night, you may take an additional half a tablet.
ingredients sleep sound
The natural, active ingredients include Valerian extract, lemon balm and magnesium.
Valerian extract helps to reduce the time it takes for you to fall asleep and improves sleep quality so you wake up feeling well-rested. Lemon balm provides a calming effect and relieves restlessness. Magnesium is important for the healthy function of the nervous system and muscle function. I learned that those who suffer from magnesium deficiency tend to have less time in deep sleep phases, hence, are more likely to wake up in the middle of the night.
blackmores sleep sound tablets
Blackmores Sleep Sound Formula comes in a glass bottle with 30 tablets inside. The tablets come in an average size of 2cm width, I had no problem taking both tablets at a time with some water or non-caffeinated warm tea.
natural sleep supplement blackmores
I took two tablets nightly for five days and woke up each morning feeling refreshed and ready to start the day. It definitely helped me to feel more relaxed so I’m able to ‘switch off’ and sleep soundly all night.
Sleep Sound Formula can be taken as long as required. However, if you continue to have sleeping problems, it is recommended that you see a healthcare professional to address any underlying issues.
Small changes to your routine can also help you to sleep better. Here are my top 3 bedtime rituals that help me to relax, sleep better and ultimately, live better.
1. Drink herbal tea
herbal tea before bed
I’ll have a cup of green tea in the morning but usually skip caffeine past noon. At night, I’ll have a ‘sleepy time’ tea which is made of ingredients that promote sleep such as lemon balm and lavender flowers.
sweet dreams tea
There’s just something inherently calming about a warm sip before bed, even it’s just the ritual of taking the time to do so.
2. Twenty-minute yoga
Practicising yoga for at least 20 minutes helps me to wind down as it relaxes both the mind and body. Stretching in general has a calming effect as it releases tension in the body. Make sure to breathe in deeply and exhale slowly when doing each pose to reap the benefits.
3. Relieve stress through meditation
When you're stressed out, your adrenal glands release hormones, such as adrenaline and cortisol, which keep you amped up and struggling to snooze. I spend at least 10 minutes on meditation to calm the mind and ease the soul. It encourages me to be present and slow down all the worries that collect throughout the day. It’s a simple but powerful way to relieve stress. You just have to take the time to try it yourself! :)
Are you still up past midnight struggling to fall asleep? Check out Blackmores Singapore Facebook page and take part in the IQ quiz that is scheduled every midnight from 31 March to 7 April 2014. Why not put this time to good use and challenge yourself with fun brain teasers as you’ll stand a chance to win a bottle of Sleep Sound Formula (worth $39).
There are 5 sets of Sleep Sound Formula to be won every night for 8 consecutive nights. Send in your correct answer to firstname.lastname@example.org. First 5 people who gets it right wins. For more information on Sleep Sound Formula, you may visit http://www.blackmores.com.sg/products/Sleepsound
Good luck and good night!
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A Week Of Wellness: Your Guide To A Beautiful Life
To feel your best you have to take care of yourself. March is Wellness Month and I'll be sharing some beauty tips this week on the Luxola blog.
LXedit Wellness Week With Fay
Wellness is a balance of the mind, body and spirit. Consciously taking care of your own wellness is crucial for your longevity and happiness. Since I'm always talking about fitness and exercise, I'd like to show some love on beauty.
I personally chose these products from Luxola to try out this week in honor of Wellness Month. It's time to give the skin a treat in order to look good and put your best face forward! I'll be posting daily for the whole week on LX Edit to share on how I use these products as part of my beauty regimen. Follow me on Instagram for the photo updates :)
Fay luxola feature
A sneak peek of my favorite things this week. Bookmark LXedit.com and look out for my posts!
Be good to yourself and you'll be able to give a lot more to your family, friends and at work. Give yourself a healthy treat this wellness month. I'd love to hear what do to pamper yourself, leave it the comment please. Mahalo!
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Freshen Up With Darlie Expert Fresh
It’s the first thing I get up to do in the morning and last thing I do before bed – brush my teeth. I’m paranoid about bad breath. Morning breath in particular can be quite embarrassing. There’s something a bit awkward in waking up and feeling like you need to go brush your teethbefore saying good morning to your boyfriend.
He says he doesn’t mind, but does he really?
Maintaining your oral hygiene is one of the most important things you can do for your teeth and gums. A healthy mouth and healthy body go hand-in-hand. Doesn’t it make sense to take control of keeping your teeth clean and breath fresh with the same focus you put on other aspects of your body?
Good thing there’s this new and effective product that I could feel satisfied about recommending to you – Darlie Expert Fresh. The key ingredient in this toothpaste includes an advance, active Zinc Citrate formula which provides all-rounded care for oral health.
darlie expert fresh toothpastet new
Bad breath is caused by a build-up of bacteria in the mouth. When you don’t brush and floss your teeth regularly, bacteria accumulate on the bits of food left in your mouth and between your teeth. The sulfur compounds released by these bacteria make your breath smell.
When I was a kid, my mom used to tell me that if I don’t brush my teeth before bed, bugs will enter my mouth to feed on the bits of food stuck on my teeth. I’m pretty sure I’ve had nightmares from that…
if you don't brush your teeth before bed
culpt sexier limbs in one blow.
Breathing out as you lift those dumbbells may make you firmer, according to new research from the University of Montana in Missoula. Exercisers in the study who exhaled on the effort rather than inhaling or breathing normally lifted significantly more weight during triceps extensions, hamstring curls, and chest flyes. Contracting your ab muscles as you exhale can shore up your core to help you hoist extra weight in a standing position, according to study coauthor Sheng Li, PhD.
Get more go with a cup of joe.
You've heard that coffee can kick-start your workout, but how much does it take to net the effect? According to recent studies from the Australian Institute of Sport, even small amounts of caffeine -- 1.4 milligrams per pound of body weight, or about two cups of coffee a day for the average 140-pound woman -- can help boost speed during cardio, like cycling and swimming. For the best pick-me-up, take your daily dose shortly before you hit the gym or when you start to flag.
Switch up your workouts for max results.
Attention, runners and fans of other high-impact cardio classes: Build in 30 minutes of full-body strength training followed by 20 to 30 minutes of walking or low-impact cardio twice a week to ease up on your muscles and joints, recommends FITNESS advisory board member Marty Jaramillo, sports physical therapist and founder of ICE Sports Therapy in New York City. (Female soccer players who added stretching, strength training, and other exercises to their training had fewer injuries than those who did not, a study in the British Medical Journal found.) "Make your effort the exact opposite of the previous day's," Jaramillo says. "If you go hard on your run, go easy on the strength training and vice versa."
Tighten your abs with balancing tricks.
Exercising on wobbly surfaces forces you to engage your core more, flattening your belly. Do your biceps curls standing on one leg on a Bosu ball or this pike move with a stability ball: Start on the floor in full push-up position with shins on top of ball. Contract your abs and lift your hips to slowly roll the ball forward, keeping your legs straight (end with ankles on ball), to form an inverted V; roll back to start. Do two sets of 20 reps.
Squeeze more sculpting out of each rep.
Rather than do three fast sets of one strength-training move, do one set of 10 controlled reps in 60 seconds, says Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, Massachusetts. "Not only do you save the time you would have used to rest between sets," he says, "but because you're no longer relying on momentum, you're also guaranteed to work the targeted muscles more and maintain good form."
Next: 6 Tips to Get More Motivated
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These are all great tips for getting, "fitter, firmer, faster." I like that you included high intensity interval training, but I'm surprised that you forgot to mention weight lifting. Weight lifting is awesome for burning fat, because it boosts the metabolism so that you burn more calories every minute of the day. There's a really helpful article, found here: [url=http://creationbasedhealth.com/2014/02/best-gym-plan-lose-weight-fast.html]Best Gym Plan to Lose Weight Fast[/url].
2/17/2014 02:15:13 PM Report Abuse
I'll try this if its really works :) thank you for this :) and I have a site that I've discovered that can help you also on how to lose belly fat click here for more info: http://fastestwaytolosebellyfat.net/
11/6/2013 09:34:26 AM Report Abuse
Hey, you can also lose weight easily and keep it off permanently here without workouts at http://www.SuccessFatLoss.com
9/10/2013 02:04:00 AM Report Abuse
I try to keep "active" outside the gym, so that my 1-2 hours of workouts aren't the only exercise I get. The main thing is the yoga belly. In pilates, they teach you how to hold your abs to keep them engaged and work them in any pose. I try to do this all day to increase ballence and core strength while keeping my abs engaged. It sucks, but my six pack doesn't lie. It works.
3/27/2013 01:05:20 PM Report Abuse
That's over the top on my situation!! I'm handicapped (can't run, can't do jumping jacks, but can hobble!), and yes, since I was lying around, I gained weight, and am now trying to burn it. I can only go 2.2speed with an 8incline on a treadmill. HELP, what should I do??