The Unwritten Rules of the Gym

No matter which gym you go to in Singapore, there will always unwritten rules that you’ll need to follow. Of course, you might not know about them if you’re a beginner. But really, most of them you can get with even just a bit of common sense. Here are some of the unwritten rules of the gym.

Put the weights back in the rack

Technically, some gyms have reminders or notes to re-rack the dumbbells, barbells, and plates once you’re done using. But even if the gym doesn’t have a sign to do so, you should still put your weights back where they belong. It’s common courtesy for your fellow gym-goers!

Clean as you go

Usually, you’ll see “clean as you go” in restaurants, but it very much applies in gyms as well. In this case though, cleaning means wiping down your sweat from the machines or benches once you’re done using them. No one wants to clean off another person’s sweat before they start doing their workouts. Surely, you won’t want that too.

Don’t talk to someone in the middle of their sets

Talking to someone while they are in the middle of their sets is the worst thing you can do. For one, many gym-goers put a lot of focus on their lifting, no matter what exercise they’re doing. The last thing you’d want to do is distract them while they are focused on each rep. Just wait until they finish that set before talking.

If someone has headphones on, don’t disturb them

In connection to the point above, if someone has earphones or headphones on, they might not want to be disturbed at all. For the most part, girls can do this if they don’t want to be disturbed by some dudes trying to score.

Always be mindful of your surroundings

Another important thing to remember is to be mindful of your surroundings. Don’t walk in front of a guy who is using the mirror. This can be annoying and distracting. You should also avoid walking or standing too close to another person who’s lifting. If you bump into them, you might distract them or even put them at risk if they are lifting heavy.

Don’t sit on a bench and text

In essence, don’t hog the machines! Too many people take their time on a machine without noticing that others are planning to use it too. Especially during peak hours, you’re most likely to get confronted if you stay on a bench too long without actually using it.

Take it easy with the grunting

If you’re already lifting heavy weights, you usually can’t avoid grunting or making noises to push through each rep. Even so, try to keep it down and avoid any unnecessary yelling. It won’t matter if you already have a good physique, people will see it as annoying or disturbing if you make too many noises.

3 Amazing Benefits of Intermittent Fasting

Over the years, intermittent fasting has been considered one of the most popular forms of dieting. This is probably because there are a lot of people who attest to its effectiveness, from celebrities to fitness enthusiasts. Although it might be hard to go on a certain diet given all the delicious food in Singapore, this one might be worth the try.

Firstly, what is it?

More than a diet, intermittent fasting is considered an eating cycle wherein one has set periods for eating and fasting. The most common method is the 16/8 method which requires you to fast for 16 hours a day and then eating for the 8 remaining hours. Let’s say your 16-hour fasting period starts at 9PM, so it ends at 1PM the next day. Only after 1 can you start eating your first meal. You can eat as much as you like until 9PM when you’re fasting period starts again.

1.  Weight loss

The main focus and one of the more acknowledged benefits of intermittent fasting is weight loss. On one hand, when you do intermittent fasting, you’re already reducing your overall food intake. Aside from that, the cycle in which we fast increases our metabolic rate. Compared to other types of diet, it’s been observed that intermittent fasting can cause weight loss at about 3 to 8 percent in a range of 3-24 weeks. This is already a pretty big number.

2.  Promotes cardiovascular health

Intermittent fasting has also been found to have benefits on our heart health as well. It’s been observed that intermittent fasting can actually reduce blood pressure and cholesterol over time. Being risk factors for different heart diseases, controlling blood pressure and cholesterol can be a huge plus in keeping your heart healthy. This is mainly because you limit your overall intake which also limits you’re intake of fatty or unhealthy food.

3.  Helps fight Type II Diabetes

Another benefit found with intermittent fasting is that it lowers the risk of developing type 2 diabetes. This is because it reduces insulin resistance, which is one of the main factors for high blood sugar levels. It’s been seen that intermittent fasting actually reduced blood sugar levels and insulin by as much as 20-30 percent. That just shows that intermittent fasting can be very beneficial for those at risk of diabetes.

Not everyone is allowed to do it though

As much as it is beneficial, not all people can do it though. Those with eating disorders or those who are underweight, for example, surely won’t be allowed to intermittent fast. Pregnant women are also not allowed since intermittent fasting limits the nutrients needed by the baby.

The Best PC Games of 2019

2019 has been an amazing year for gaming in general, but PC games as usual has plenty of titles to offer from both big budget studios and indie studios. If you need to catch up, add these fantastic games to your list.

Monster Hunter: World

The latest installment of this beloved series lets you play as a hunter whose main goal is to trap or destroy gigantic monsters to collect gear. It can be played alone or in groups.

Into the Breach

Turn-based strategy games are not going away anytime especially with fun games like this. The game is set in a futuristic world where your goal is to defeat monsters called vek by using giant mechs you build over time.

Subnautica

Games with a mix of exploration and survival have been quite popular lately if you want a change of pace from popular games. This game puts you in an alien planet where you can explore its vast ocean, collect resources, and survive.

Frostpunk

This game can be quite addictive if you love survival and city-building. The goal is to manage resources and build a city around a generator that can survive the harsh global winter.

Pillars of Eternity II: Deadfire

This sequel features familiar and new faces from the first game. Set five years after the events of Pillars of Eternity, you will be playing as the watcher who can read the memories of the people as well as their past.

Warhammer: Vermintide 2

Rejoice Warhammer fans! This sequel to Warhammer: End Times Vermintide is set during the early days of the apocalyptic event after the first game and lets you play five different characters.

BattleTech

Another turn-based strategy gem, this game lets you take on the role of a commander of a mercenary band of combat vehicles. If you have played the board game Classic BattleTech, some of the mechanics will be familiar to you.

A Way Out

Looking for a couch on online co-op game to play with a friend? This unexpected hit will exceed your expectations. The goal is to escape with your buddy, who plays either as Leo or Vincent, from prison.

Kingdom Come: Deliverance

What makes this game special is that it isn’t about a destined hero given a special task to save the world. Set in the Kingdom of Bohemia, you will get to experience the hardships of what it’s like to live in the Medieval Europe.

Minit

From the title itself, the goal is to make the most out of the 60-second time limit to uncover the truth of a curse and lift it.

Ni no Kuni II: Revenant Kingdom

This sequel features the young king Evan who must try to rebuild his kingdom after being usurped.

Dead Cells

Dying in this game isn’t all that bad because you start off as a group of cells that control a dead body. Your goal is to collect items and cells as you progress.

Return of the Obra Dinn

Your goal is to uncover the mystery of the deaths and disappearances in an East India ghost ship using the different clues from the 60 crewmen.

Inked Up in Singapore

Tattoos usually get a lot of discrimination from around the world because of both the misconceptions and misrepresentations of tattoos. Mostly common in the elderly, tattoos act as a form of branding and not really perceived as a form of art but as time has change, so have people’s perception on these tattoos.

Embracing Tattoo Culture

The Singaporean youth have been getting into tattoos as it is slowly becoming accepted into society. Sadly, tattoos used to be proof that you are affiliated with a certain gang and has slowly gained the treatment of a criminal. But come to think of it, tattoo is just ink and no matter how you look at it, tattoos are really neutral.

It is all up to us to determine whether our perception on tattoos is positive or negative. Hopefully as time and people’s understanding of tattoos progress, people with ink will become more accepted in society. Tattoos do not always act as a form of affiliation as they can also act as a form of individualism.

Tattoos as Personality

The celebration of one’s identity is best represented by their appearance and to look different from the others, a lot of people indulge into customizing how their body looks whether it be through working out, different style of clothing, piercings, or even getting ink around their body.

In Singaporean culture, standing against the crowd is not usually a big part of their culture and although tattoos promote individualism and mot rebellion, people usually confuse the two. Art is relative and what may seem good for one person may seem dirty for another but this should not discourage you should you want to get yourself a permanent piece that defines who you are. After all, we can never really please everyone.

Tattoos and Preconceptions

Having a tattoo automatically gives people the impression that you are a strong individual because of the fact that getting a tattoo is honestly pretty painful. This usually causes intimidation around and Singapore is not an exception.

Although there are places wherein people do not mind, there are still places where people cannot accept the fact that you stand out against society. Don’t be afraid to get a tattoo or to show off your tattoos in Singapore. There are a lot of artists hidden within the city and who knows, there might be a few of them who would appreciate your looks. Don’t be afraid to show your ink in Singapore.

Bad Decisions: Understanding and Recovering

Everybody makes mistakes because nobody is perfect. Uneventful circumstances brought about by our wrong choices are something we either repeat or learn from. Most of the bad decisions we create in our lives involve an immediate convenience or reward—it’s about choosing to live for now even though the chances of paying its price later is high. This seemingly a carpe-diem philosophy is further strengthened when the consequences are uncertain to happen.

How do we come up with decisions?

According to an article on Mindless Eating, there are roughly 200 food-related choices each person makes on a daily basis. Other choices related to work, family, relationships etc. are not yet included in that approximate and it’s probably safe to tell that we make thousands of choices every moment of our day.

Decisions that don’t feel like one are “unconscious decisions” or more like habits—they are normally included in our routines that doing so becomes automatic in our system like taking a shower, getting out of bed or driving to work. While there are also conscious or “big decisions” a.k.a the ones that can cause you to have anxiety attacks. These are life-changing decisions like, what to do in life, having kids, quitting a job etc.

Psychologist Barry Schwartz points out that when making a decision, it should evaluate these areas:

  • What is your goal
  • Value of reaching that goal
  • Options for reaching that goal
  • Options that will likely produce the desired outcome

It all sounds pretty easy and simple but reason/s why most people screw up may be due to following factors:

Emotions, biases, memories and peers that cloud our thinking:

For the most of us, if only there was less reaction and more action, bad decisions would’ve been limited. Most of us are already aware on what we should be doing. You’re probably aware that you need to take your medicines, that it’s not right to hit your wife or cheat on your husband, or you shouldn’t lie.

Missed opportunities:

It’s when we make a choice, for example choosing a course in college; it seems that all other doors are shutting off. It seems definitive and final that once a path choice is made, all others are no longer an option.

Breaking bad habits

Most if not all of us follow certain habits that do more harm than good. In an article about Breaking Bad Habits on servishero.com/sg, these can be broken by changing our thought processes.

According to Mary Ann Chapman, Ph.D. and scientific communications writer, breaking a bad habit is possible we:

  1. Avoid or minimize the immediate reward
  2. Make the long-term negative outcome more immediate

For example, relying too much on credit card on every transaction can lead to a scary total bill at the end of the month. The most appropriate thing to do is to leave the credit card at home (use it for emergencies) and do a budget planning for the next day’s expenses using cash.

In this example, the immediate reward of incessantly swiping your credit card every time you like to buy something is avoided by planning your daily budget; and the possible long-term negative effect (high credit card bill) is immediately taken into account.

Starting good habits

If you’re eager to start making right choices like doing regular exercise, going back to school or mending a broken relationship, expect that the process will be difficult at first, but the potential benefits are worth it. The idea is minimize or avoid the immediate-negative-and prioritize the lone-term effect in the future, the positive stuff.

What is Hypothyroidism?

Although highly treatable, thyroid disorders are usually underdiagnosed because the symptoms can mimic other conditions. In Singapore, thyroid disorders are most common among adult males and females between ages 20 and 50. Hypothyroidism can be difficult to detect without proper diagnosis because the symptoms and their severity will vary and develop slowly over the years.

Hypothyroidism

The thyroid gland is responsible for regulating several metabolic processes int eh body through the production of hormones. If there is an imbalance of the hormones, the chemical reactions that take place are also affected. Hypo means that the thyroid gland is underactive and is not producing enough hormones. This is opposite of the other condition called hyperthyroidism where the thyroid is overactive.

Symptoms of Hypothyroidism

Sometimes the degree of the hormone deficiency determines the severity of the symptoms, which is why some people can go for years without a proper assessment from a doctor. Ove the years, however, complications can develop from hypothyroidism and that is when the problems emerge.

Usually the first signs are fatigue and weight gain, but slowly your body will show some of the following signs, too: constipation, high blood cholesterol levels, slow heart rate, sensitivity to cold, dry skin, hoarseness, muscle weakness, muscle pains and stiffness, joint swelling and pains, puffy face, thinning hair, depression, bad memory, and irregular menstrual periods for women.

Sometimes, the thyroid enlarges (called goiter) because of the pressure to release more hormones. There is also an advanced stage of hypothyroidism called myxedema which causes low blood pressure and a decrease in body temperate and breathing. Babies can also show signs of hypothyroidism, so parents should watch out for the following: puffy face, jaundice or yellowing of the skin and eyes, protruding tongue, constipation, excessive sleepiness, and frequent instances of choking.

Complications and Treatments

Hypothyroidism is caused by several factors such as an autoimmune disease, congenital disease, pituitary disorder, and iodine deficiency. But it can also be triggered by medications, thyroid diseases, radiation treatment, and postpartum hypothyroidism.

If left untreated, hypothyroidism can cause several complications such as cardiovascular diseases, enlarged heart, high cholesterol levels, goiter, peripheral neuropathy or damage to the peripheral nerves in the arms and legs, infertility, slowed mental functioning, depression, and birth defects if a pregnant woman has not undergone treatment previously.

Children with hypothyroidism will experience delayed puberty, poor mental development, poor growth, and delayed development of teeth. In extreme cases, myxedema can lead to a coma. Fortunately, there are ways to diagnose and treat hypothyroidism. Blood tests, T4 tests, and TSH or thyroid-stimulating hormone test are administered.

Treatment can alleviate most of the symptoms and prevent complications. This is done through thyroxine or T4 replacement to bring hormones back to normal levels. The hormone is a synthetic replacement in the form of a pill that must be taken daily. Regular blood tests can monitor hormone levels, but you should also be careful about your diet and which medications and supplements you can take.

Quick Ways to Freshen Up Your Beauty Look in the Office

We can’t be the only one to start out our work day looking lovely while getting all the tasks done, only to find our makeup melting down by 4PM. Sure, there’s something to be said about long-wear makeup, but long-wear can only go so far when fluorescent lights and desks are involved. Don’t despair though, for there’s hope for your work day makeup look. Here, we listed down five quick ways on how you could possibly refresh your look for that after-work party.

1.  Scrunch Your Hair With Damp Hands

Running a few drops of water through your tresses will help in refreshing and reactivating any product that you applied on it. Simply flip your head upside down and massage your scalp using your fingertips to enjoy increased hair volume. If frizz is your issue, use your palms to smooth down those unruly layers. If you’re thinking of sporting a super smooth look, rub a bit of hand cream on your palms and run them over the outer layers of your hair.

2.  Carry a Pick-Me-Up Blotting Paper

If you haven’t been carrying blotting papers in your purse, then let this tip be a sign that you should start investing on one. Blotting papers have a multitude of uses aside from controlling your oily skin. They can be used to blow down your lipstick and blend your concealer or foundation into perfection sans the need to apply more.

3.  Opt for a Tinted Lip Balm

We don’t need to remind you that lipsticks don’t always hold up after a long, stressful day at work. Even if its colour remains intact, there’s a huge chance that your lips will feel dry underneath. So instead of layering more lipstick, smooth on a complementary tinted lip balm to achieve a hydrated, plump-looking lips.

4.  Reapply Your Blush

Blush is the key to achieving that glowing look, but it’s also one of the first things that fade considerably as the hours pass by. If there’s one thing you should do before leaving the office, it is to put some colour back into your face. If you haven’t brought your blush with you, simply use your fingers to blend a bit of lipstick onto the apples of your cheeks.

5.  Curl Your Lashes

Avoid reapplying your mascara as it often results in clumping and spidery lashes, and just give your eyelashes a squeeze using your curler instead. It’ll instantly open your eyes, giving them a wider and more awake appearance. Just make sure that you curl your lashes gently if you’re already wearing some mascara so you could avoid breaking or pulling them out. Ensuring that your makeup lasts all day requires more than just using long-wearing beauty products. So be sure to keep these tricks in mind, and we guarantee that your 9 to 5 face will be very grateful.

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