Build Up N Transform

当一个人在做错事的时候，
他最想要是什么？
而他最不想又是什么？

Wow... We have reaching on the halfway on this month, keep up what you are doing now to keep Yourself to healthy and happy 😊, if you haven reach to the status that you have put in your mission board. Don't worries, just don't worries, all you have to do is just keep doing what you have been doing for the last 13days and apply to today and the rest of the 16 days.... Just keep going 💪💪💪💪

Hoo.... Just done my 20% workout....woohooo💪💪💪

I'm finding WORKOUT Kaki in Bukit Batok area, together keeping ourselves actively and healthy.....

Are you the one that is interested to JOIN IN with me😁😜😏.

PM me for the location of place... 😁 😆 😜

A few more days is going to reaching end of June, are you doing great 🤩 🤩 🤩 or you are still at the starting point of yourself?

New month is coming🤩

New challenges are resetting💪

New you is coming when you have step up your choice. 😉

Happy Weekend 🥳 🤩 🥰 🥰

P**s. P**s.....🤗🤫😉

Have you been stressing yourself no matter during in work or other issues, that may cause you been stressed

Does stress cause belly fat?

Stress may cause excess abdominal fat in otherwise slender women.
Non-overweight women who are vulnerable to the effects of stress are more likely to have excess abdominal fat, and have higher levels of the stress hormone cortisol.

Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”

Don't miss it!!!

Is proven 🥳🥳🥳🥳🥳
Over a decade weight loss contest that help and inspire the community to achieve their results.

If you are looking for a solution to stay healthy.
Why not you? Why not now?

DM to get more information on how you can join the contest 👉http://bit.ly/OnlineFatLoosschallenger

Hi Everybody 👋, Due to the new measure of the Covid-19, we have pause our Outdoor Exercise activities, We will be changing to up Online, Stay Tuned for the new update😉

🕺Change your changing lifestyle💃
🌍Change your changing plans🗺️
🤯Change your changing mindset🤩

Sometime what you have changed is to fit into the environment that you are now

Change to be what you need to be....

Day 03/21

Stay well🤩, stay focus 👀
It's just the third day of our 21days

I know is tough and tiring but when you have started something different in your usual habits.

Changing your habits and turn it to your lifestyle

Day 02/21

If you have already done your day 01, and you are excited on day 02, congratulations, you have made it🤩😊🥰

But if you have made it to day 02, and you wann to give up, hold on 1st. Let's us just try it one more time.

Hang it there.......

Day 01/21

1st Monday of month(MAY)

Have you taken your breakfast?

I just have mine 😊😉🤩


@ Jurong East, Singapore

Choice of directions,
👈 Left or Right👉, no matter which way you have choose, there is not right and wrong. The choice that you have made is come from your feeling and your heart ♥ 选择没有对与错


#选择没有对与错

Hihi, Everyone 🖐️ 👋👋, today we have reach the 2nd week of this month, have you already started your plan or you are still thinking how to start? 🤔🤔🤔.

Great Thing Never Come FROM Comfort Zone We have to step out to Grab It

Are you still continue to 🚶 walking through what you have been done or you have already resting what you are feeling tired 😴. Keep running keep walking, you will be pay off of your hardwork

Do you know Lard is a good source of fats that support a healthy heart
After olive oil, which consists of 77 percent monounsaturated fatty acids, lard has the most monounsaturated fats at 48 percent. These fats help to lower blood cholesterol levels and maintain healthy cells

With using lard, can cook alot Singapore Favorite Hawker Food, which are the one that you know the most delicious 😋 😋 😋

✔️

Good Fats VS Bad Fats.

Good fats: Monounsaturated and Polyunsaturated fats

Bad fats:Trans fats and Saturated Fats

Which are the fats that you know are Goood👍 or Baaad 👎

Boxing is a high impact cardio workout that offers a significant calorie burn. Cardio boxing workouts burn more calories than other types of cardiovascular exercise. ... If you're looking to lose weight fast and reach your weight loss goals quicker, boxing workouts are for you.



Here is the link for beginner 😁😊
https://myboxinglife.com/heavy-bag-workouts-for-boxing-beginners/

Not you are slow or fast, as long as you are moving forward to improve yourself , you are improving bit by bit

Join us exercise on every Tuesday and Thursday, 7:45pm - 9:00pm. (Open Space Behind Bukit Batok Community Centre)
Bring your friends and family members with you for a fun filled workout~
No long term packages!

6 sessions in a month at affordable price of $98 (inclusive of items worth over $90 to be given)

For more enquiry, Click this link
想了解更多，请点击此链接
👇👇👇👇👇👇👇👇
bit.ly/OutDoorFitClubAtBB


✔️

🄷🄴🄰🅁🅃-🄷🄴🄰🄻🅃🄷🅈 🄿🅁🄾🅃🄴🄸🄽🅂

The protein that you eat every day provides the basic building blocks that your body needs to perform literally hundreds of functions. Protein is found in a variety of plant and animal foods, but saturated fats often tag along—especially in the case of animal proteins.

Meats naturally contain more saturated fat and cholesterol than poultry, and poultry has more fat than seafood. If you eat dairy products, it’s best to choose fat-free or low fat

Plant proteins – like soy proteins, beans, and lentils – are naturally cholesterol free, and low in saturated fat. And fish is a good source of heart-healthy omega-3 fats.

𝕎𝕙𝕒𝕥 𝕥𝕠 𝕝𝕠𝕠𝕜 𝕗𝕠𝕣:

Look for plant proteins like lentils and beans, and particularly the complete protein of soy and soy products. Also include eggs, fish and seafood, poultry (especially white meat), nonfat and low-fat dairy products, and occasional lean cuts of meat.

ℍ𝕠𝕨 𝕥𝕠 𝕒𝕕𝕕 𝕥𝕠 𝕪𝕠𝕦𝕣 𝕕𝕚𝕖𝕥:

👍 Aim for several vegetarian meals per week that rely on beans, lentils and soy-based foods like tempeh and tofu to provide protein. Use canned beans for convenience.

👍 Also aim for 2-3 fish meals per week. For convenience, stock up on canned salmon and tuna and *frozen fish and shrimp.

👍 In recipes that call for meat or poultry, experiment with using tofu or seafood instead.

👍 Replace high-fat meats with lower fat choices (ground poultry breast can replace ground beef, for example).

Breath in, breathe out

Everyone, Everything in the earth need breathing,

When you are excited or feeling high , have a deep breath 🤩🤩,

When you are sad or feeling 💢 anger 💢, have a deep breath,

You will notice, if you do that, you will calm and clear your mind to see what you really 🎯 on

Cheer up 😁

You got this, just breathe. This is what you need to do to focus.

Three Reasons to Get Stronger Now

1. Burn More Calories

By lifting weights and becoming strong, you’ll change every aspect of your body. People with increased muscle mass burn more calories at rest than those without. It takes more energy for your body to sustain lean muscle and, therefore, your resting metabolic rate may increase as a result of lifting weights.

2. Improved Bone Density

Weight-bearing exercise is very beneficial for bone health in people of all ages. The aging process is linked to a decrease in bone density and a greater risk of fractures. So, consider how you can add weights to your workout, because your bones rely on resistance training to stay healthy and strong.

3. Improved Performance

If your body gets used to lifting weights, imagine how much easier just lifting your own body weight will be. Improved strength means that your daily activities will become easier, and if you’re training for a sport, an increase in muscular strength can significantly improve your performance.

Becoming stronger has so many benefits, and you don’t need to be worried about looking like an out-of-proportion body builder. Unless you’re dedicating hundreds of hours to lifting heavy weights and following a very specific body-building nutrition plan, the chances of you getting bulky are slim. Adding weight training to your routine two to three times a week and eating a protein-rich diet will have you well on your way toward achieving a healthy muscular physique. Also, don’t be afraid to lift heavy weights. But do make sure that you start out with manageable, lighter weights so that you can focus on technique for 12-15 reps and slowly work your way up to heavier weights. As you increase the weight you’re using, decrease to 8-10 reps.

Your body will start adapting to weight training right away, so get started today.

Eating to fuel up your body but not your emotions,

But eating is still a very enjoyment thing that everyone love and like to do...

Bonus benefits of low carb diet

Weight loss, shrinking fat stores, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low-carb eating.

But some people experience even more improvements, some of which can be life-changing: lower blood pressure and other improvements in risk factors for heart disease, less acne and better skin, fewer migraines, possibly improved mental health symptoms, better fertility.

"Are you a nut lover? What is your favourite nut? Nuts are rich in protein and also good sources of vitamins (eg. vitamin E and folate) as well as minerals (eg. potassium, iron, zinc, calcium, phosphorus, magnesium and selenium). Besides, nuts have high unsaturated fat content.
Eat a variety of nuts to maximize its health benefits!"

No matter thing you are doing right now. Maybe difficult but, when you have done it over 😉😉and over again, it's become easy😉😉

Make right food choices, lose the waist and weight in just 21 Days!

Inspire everyone to get healthier and happier together !!! 💕💕💕

Exercise not required.

*Seeya in our next 21 Days in 5th April!!! 😃☝️*

PM Me for more info😁😁😁

The Challenge might be already Over, but the games is still on

Woohoo, last day of 21days level up,

Wowo..... So long didnt really enjoying chicken wing.... When is time to enjoy your time, then you should be enjoying 🥰🥰🥰🥰

What have you eaten today, especially your favorite and you haven have it for a long long long time?

Not matter you have miss the day that you should be doing or you have continued to whatever you should be doing, the day will go on, the SUN ☀ will be as same as ytd but is not the yesterday SUN ☀

HAPPY SUNDAY ❤️ ❤️

BUKIT BATOK OUTDOOR FITNESS!
(Open Space Behind Bukit Batok Community Centre)

Join us exercise on every Tuesday and Thursday, 7:45pm - 9:00pm.
Bring your friends and family members with you for a fun filled workout~
No long term packages!

6 sessions in a month at affordable price of $98 (inclusive of items worth over $90 to be given)

武吉巴督户外运动！
(武吉巴督社区中心后面的广场）

每个星期二和星期四, 7:45PM - 9:00PM.
Jio家人和朋友们跟我们一起运动吧～
无长期配套!
只有合价的月份配套(6堂课) 只需要$98

Payment and Registration at Bukit Batok Fitclub.

For more enquiry, Click this link
想了解更多，请点击此链接
👇👇👇👇👇👇👇👇
bit.ly/OutDoorFitClubAtBB

I'm what I'm, choose to be what I really am..

Be the one who that you choose to be, and be the best out from it

Day 18

Wohoo🥳, we still left 3 more day to our challenge

Let's tahan til the end

✔️

Doing something that you FEAR IS NOTHING,

But when doing nothing to waht you fear of is BIG THING

People always will not regret what they've done, but what they've not done....

Just face it😊😊😊

During the process of your future , you may feel tired and lack of energy ⚡, refresh yourself with your favorite thing that can light up you in your darkness moments....

What you Love ♥ in, is where the Light 🌟 is.....