Frugal Fitness Options In Singapore

Despite Singapore being 3rd in the world for life expectancy, we have the 2nd highest proportion of diabetics in the world and on average 16 people die from cardiovascular disease (heart diseases and stroke) in Singapore every day! In addition, we have one of the highest rates of obesity in the ASEAN.

A HPB study found that Singaporeans on average are heavier and eating more.

So what can you do about it?

Besides fixing your diet, you can increase your activity by checking out these affordable ways to get in your daily dose of exercise!

1. Bodyweight workouts

Bodyweight workouts require minimal equipment and are convenient to do. You can do them in the comfort of your own home, at a nearby fitness corner, playground or stadium.

Not sure where to start? For a complete beginner, consider this bodyweight program from breakingmuscle or try Chad Waterbury’s 60 day PLP challenge!.

Free bodyweight cardio options are running, walking and stair climbing! Make outside your gym 🙂

2. Free Group Classes

There are surprisingly a lot of free group classes. For example Sunrise in the city, Sundays at the Park by HPB and Under armor group classes.

For more options, check out meetup.com or facebook for running, badmintion and other recreational sports group.

Do note that these classes usually fill out pretty fast! So make sure to book early.

3. ActiveSG Credits

All Singapore citizens and PRs who have signed up for a free ActiveSG membership get $100 worth of ActiveSG credits. You can use these credits to purchase gym passes, swimming pool admissions and book sports facilities.

 

 

Resources:

  1. 10 FREE Fitness Programs For Singaporeans Who Are Slowly Becoming One With Their Office Chairs
    http://thesmartlocal.com/read/free-fitness-sg
  2. 5 Things Singaporeans Can Do With Their $100 ActiveSG Credit
    https://blog.moneysmart.sg/fitness-beauty/5-things-singaporeans-can-do-with-their-100-activesg-credit/
  3. Cheap And Affordable Programs To Keep Fit In Singapore Without Heading To A Gym
    https://blog.seedly.sg/cheap-affordable-keep-fit-singapore-without-gym/
  4.  You live, you learn, you upgrade
    https://guavarilla.wordpress.com/2016/06/11/fitness-guide/
Advertisements

iHerb Specials – 19th July 2018

Brands of the week! Up to 15% Off

https://i.imgur.com/Y99NXCr.png

Check out the blender bottle! Can use it to mix other stuff sides drinks, for example pancake mix. Very very convenient and easy to clean 🙂

I am personally a fan of  BSN AminoX. I can not recommend the Dr. Amino Flavour though.. find it a bit weird. Think it’s supposed to be Dr Pepper.

Creatine Special

https://s3.images-iherb.com/cms/banners/screabanner0718en-us.jpg

Please do not waste money on capsules and loading! Buy the bulk powder instead. It may be cheaper to buy from Fitlion or a local online store.

Personally I find no difference between the types of creatine. I just use the cheapest and most research-backed variant – Creatine Mono

Here’s a great article on how creatine and how to use it;
Breaking Down the Science: Why Creatine is Better Than You Thought

Sun Care Special

https://s3.images-iherb.com/cms/banners/ssunnbanner0718en-us.jpg

Where my 90 kids at?!

Ladies and Gentlemen of the class of ’99
Wear Sunscreen
If I could offer you only one tip for the future,
Sunscreen would be it
The long term benefits of sunscreen have been proved by scientists
whereas the rest of my advice has no basis more reliable than my own meandering experience…
I will dispense this advice now..

How to dispose of e-waste in Singapore

What is e-waste?

Electronic waste or e-waste are discarded electronic products such as laptops, mobile phones and batteries.

E-waste contains small amounts of hazardous materials and precious metals. It is important to ensure they are properly disposed of to prevent endangering the people’s health and the environment. And we need to try and recycle the precious metals as they are getting increasingly scarce.

What happens to e-waste in Singapore

The e-waste problem

Approximately 1,141kg of electrical and electronic items are thrown away every 10 mins in Singapore. Singapore is currently the second-largest generator of e-waste in the region, producing up to 109,000 tonnes of e-waste in 2014. And more worryingly most of the e-waste are not properly disposed of.

More than one-third (35 per cent) — usually bulky items such as washing machines and refrigerators — are handed over to deliverymen by consumers collecting their new appliances.

But these items are not always properly disposed of. Some end up with “informal collectors” such as scrap traders and rag-and-bone men, said an NEA spokesperson.

“Many of these collectors do not have the capability to maximise resource recovery from e-waste, and as a result, only components of significant value are recycled,” said the spokesperson.

They could endanger themselves and may discard potentially hazardous components with general waste. When e-waste is incinerated, the heavy metals also contaminate incineration ash.

How to dispose of e-waste

Below are two of the most convenient ways to dispose of your e-waste.

1. Starhub RENEW (REcycling the Nation’s Electronic Waste) bins

The bins are free to use for the general public, however the bins’ opening is only 470mm x 120mm slot. Visit the Starhub RENEW page for a full list of locations.

CapitaLand has also partnered up with Starhub to make e-waste recycling bins available in its malls.
 

2. Singtel and SingPost e-waste recycling programme – ReCYCLE

This joint initiative from Singtel and Singpost provides e-waste recycle bins at selected Singtel outlet and Post Offices. In addition, you can request for ReCYCLE envelope from any Singtel outlets and Post Offices, and mail your mobile device and accessories in for recycling for free.

Visit the ReCYCLE website for a full list of locations.

Resources:
Locations of e-waste recycling bins and outlets
https://data.gov.sg/dataset/e-waste-recycling

Fynd – Locate the nearest recycling bin
https://www.getfynd.com/recycling/

iHerb Specials – 12th July 2018

Brands of the week! Up to 15% OFF

I have only tried ProLab’s caffeine, so can’t make any recommendations this week. But if you’re looking for a quick pick me up, you can definitely consider it! It’s a budget pre-workout :s13:

Diet and weight products – up to 10% OFF

TBH guys, the best way to lose weight is to fix your diet. Supplements and “miracle” foods are just distractions. Work on eating right and moving more and you will definitely see more improvements. Plus it’s most probably cheaper 🙂
Need help getting started? Check out my quick guide here:
https://guavarilla.wordpress.com/2016/06/11/fitness-guide/

Hydration Special – up to 10% OFF

Some good brands on discount! Scivation, AllMAx and Nuun. I have filtered the brands here:
https://iherb.co/2mwxDvp7

My personal favorite flavour for Scivation is Mango 😀

Clearance

MusclePharm Natural, Pre-Workout, Natural Energy, Fresh Cut Watermelon, 0.77 lbs (348 g)

@ SGD29.50, it’s currently cheaper than nutrifirst and GNC.

Not sure if it can be stacked with this promo:

Musclepharm 20% till end Dec 2018

Grenade, Defend BCAA, Strawberry Mango, 13.76 oz (390 g)
^ This comes with a funnel! Very useful when you are stuck using small mouth water bottles.

3 tips to save water in Singapore

With water prices increasing due to maintenance cost and more expensive sources of water, it is imperative for us to make more prudent use of this precious resource.

Water Saving TipsSource: https://www.pinterest.com/pubsg/water-saving-tips/

To reduce your water usage, here are 3 things you can try that will cost you nothing:

1. PUB Water Saving Kit

This free kit from PUB provides you with a set of thimbles to help you regulate your water flow rate. You can request for a kit here.

PUB Water Saving Kit

2. Take shorter showers

Depending on your shower head flow rate, you use between 9.5L (normal shower) to 18L (power shower) of water per minute. The average shower time is approximately 9 minutes, which translates into approximately 128L of water! And if you are a fan of hot showers, you are also wasting a lot of electricity. In fact 80 to 90 percent of the energy used to heat up the water ends up in the drain!

Try to be more efficient in the shower and turn off the water while lathering. And perhaps consider cold showers! Not only does it help you reduce your electricity bill, it may also boost your immunity.

Geert A. Buijze and his colleagues asked 3,000 volunteers in the Netherlands to finish their morning showers with a 30-, 60-, or 90-second blast of cold water, or to shower as they usually did, for 30 consecutive days. Then the researchers looked at the work attendance records of the same people over that period. On average, in all the groups that doused themselves with cold water, people were absent 29% fewer days than people in the control group. The researchers’ conclusion: Cold showers lead to fewer sick days.

Source: https://hbr.org/2018/03/cold-showers-lead-to-fewer-sick-days

3. Use a bucket

Use a bucket to:

 

Further reading:

PUB Water Price Information Page:
https://www.pub.gov.sg/watersupply/waterprice

Your shower is wasting huge amounts of energy and water. Here’s what you can do about it.
https://www.washingtonpost.com/news/energy-environment/wp/2015/03/04/your-shower-is-wasting-huge-amounts-of-energy-and-water-heres-what-to-do-about-it/?utm_term=.78f14a1c0cea

Longread: One Laptop Per Child – What went wrong

OLPC’s $100 laptop was going to change the world — then it all went wrong

OLPC Laptop

One Laptop Per Child is a nonprofit that aims to provide one laptop per child for impoverished children in developing countries.

After UN Secretary-General Kofi Annan offered a glowing introduction, Negroponte explained exactly why. The $100 laptop would have all the features of an ordinary computer but require so little electricity that a child could power it with a hand crank. It would be rugged enough for children to use anywhere, instead of being limited to schools. Mesh networking would let one laptop extend a single internet connection to many others. A Linux-based operating system would give kids total access to the computer — OLPC had reportedly turned down an offer of free Mac OS X licenses from Steve Jobs. And as its name suggested, the laptop would cost only $100, at a time when its competitors cost $1,000 or more.

This essay details the struggles OLPC faced and explores the reasons why it eventually failed.

Further reading:
https://news.ycombinator.com/item?id=16849374
This thread is an interesting discussion on the essay.

Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life

Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/

My TL: DR:

Introduction

Omega-3 fatty acids — also called ω-3 fatty acids or n-3 fatty acids[1] — are polyunsaturated fatty acids (PUFAs) with a double bond (C=C) at the third carbon atom from the end of the carbon chain.

Continue reading “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life”