5 Principles of Pilates That Beginners Must Know

Pilates is a popular form of exercise that uses a mat or a special apparatus to strengthen the body, increase flexibility, improve posture as well as promote calmness and mental awareness. Like yoga, it is not a high-impact workout, but its series of movements and poses offer a total body workout. Pilates improves your posture and strengthens your core.

You can search online to find pilates classes in Singapore. Due to increasing interest, most health clubs and gyms now offer classes. If you’re interested to try Pilates, here are 5 principles to take note of:


  1. Proper Breathing

Proper breathing opens up the body and relaxes tense muscles. It is not ideal to start a pilates or yoga class when one is tense. Proper breathing techniques are taught in order to supply the muscles with enough oxygen while doing the exercises. This prevents tension and tight muscles which will leave you unable to execute the moves properly. Relaxed and full breaths are essential to concentration and focus.


  1. Pelvic Position

Posture is extremely important in pilates. The pelvic positions can either be neutral or imprinted. The neutral placement follows the natural curve of your lower back. The hip bones as well as the pubic bones should be positioned parallel to the mat. Remember not to arch your back during neutral placement.


  1. Correct Rib Cage Placement

Proper breathing engages the rib cage and its position has a direct effect on the alignment of your spine. When lying on the mat, avoid lifting off or pushing your ribs. You should also take note of where it  is positioned as you do overhead arm movements. Remember to inhale through the nose and exhale through the mouth.


  1. Solid Shoulders

Solid and stable shoulders are essential in avoiding neck strain during exercises. To find proper placement, don’t round your shoulders too much, nor should you squeeze them together towards your spine. Square your shoulders and find a natural position. They should be stable but not rigid.


  1. Head and Neck

Posture is key in not sustaining injuries in Pilates classes. Sometimes, students are allowed to use a small pillow when lying on their back so that the neck and head are in a comfortable position. You can do this initially, but should learn the correct position as you progress.


You can watch online videos of Pilates to become familiar with the exercises but it is not advisable to rely only on that. Look for classes where a trained and skilled instructor can guide you. Once you’ve mastered the exercises and correct posture, you can then opt to do pilates classes at home.

5  Natural Ways  to Detoxify Your System


When you feel that you’re always tired, lethargic and unenthusiastic all the time, your body could be telling you that something is wrong. Inadequate sleep, lack of rest and other bad habits all adds up and makes your system toxic. You need to stop and do something before it shut downs completely.

Here’s how to detox your body naturally:1

  1. Quit Smoking and Drinking

Excessive smoking and alcohol intake are two of the things that make your body toxic. Apart from wreaking havoc on your lungs and kidneys, this combination also affects your ability to think clearly and make sound decisions. Most of the time, people would drink and smoke rather than eat a decent meal. If you’re one them – stop. You’re taking off years from your life by doing this.2

  1. Lay Low on Coffee and Energy Drinks

Coffee and energy drinks keep you awake and energetic. It helps you beat deadlines and have the strength to go to the gym after a busy and long day at work. But with the high comes a crash, and this is what happens after the effects of caffeine wear off. To detoxify your system, lay low on drinks with caffeine and sugar. You can have your coffee in the morning, but try not to have it at night so you can sleep soundly.

Collection from many fruits and jusices in glasses on white

  1. Drink Water and Fresh Juices

Drinking eight glasses or more of water will freshen your body up and hydrate you. You’ll also start noticing that your skin is brighter and less dull. Try to add fresh fruit juices and smoothies to your drink options. When dining out, have a fresh fruit shake rather than a beer or cocktail.4

  1. Stay Away from Processed Foods

Processed foods are laden with salt and other chemicals. These preservatives can cause damage to your kidneys and elevate your blood pressure. They also contain a high amount of fat which can cause you to gain weight in the belly area. Rather than consume processed foods, opt for fresh ones. Lean cuts of meat and grilled fish are also tasty and good for you.5

  1. Sleep and Exercise

The body naturally cries out for rest and sleep at the end of the day. When you’re trying to detoxify your system, sleep and exercise always go hand in hand. Exercise allows you to sweat the toxins out and it also releases chemicals in your system that make you feel happy. You can also try Pilates or yoga if you’re not yet ready for intense cardiovascular workouts. Finally, sleep. Sleeping eight hours a day restores the body’s natural rhythm and refreshes you. Think of it as a computer that you need to reboot.

When the body is tired, you’ll not only get sick, you will also be moody and hungry all the time. Chances are you’ll reach for sweets and coffee or a soda. The vicious cycle continues until you end up ill. Don’t wait for that to happen. Follow these natural detox tips in order to take better care of yourself.

6 Ways To Tighten Loose Skin After Weight Loss


After working hard to lose weight, you’ll also need to overcome another problem: loose skin. This is caused by your skin’s elastic components that may require time to adapt to the newly changed shape of your body. If you lose your weight too fast, you’ll have higher chances of getting them. Here are six things that you can do to tighten loose skin:1

  1. Take proper care of your skin To promote tighter skin, you can increase skin circulation and remove dead skin cells by doing exfoliation on a daily basis. You can also use cream for stretch marks or skin tightening creams formulated from ingredients such as Vitamin A, Vitamin C, Vitamin E, soy protein, yeast extract, hyaluronic acid, aloe vera, and herbs. These formulations help to increase the skin’s elastic formation and collagen. To improve skin tone of the affected area, take a hot bath with minerals and sea salts. Avoid hot chlorinated water, tanning booths, harsh detergents (i.e. sulphates in dishwashing liquids, shampoos and soaps), and limit sun exposure; all of which could decrease your skin’s elasticity.2
  2. Have a good diet To keep your skin stay elastic and plump, you need a good dose of elastin and collagen in your body. You need to consume protein-rich foods that contain elastin forming components and collagen, such as fish, nuts, seeds, beans, tofu, legumes, milk and cottage cheese.3
  3. Get proper hydration Stay hydrated. Two litres of water each day is highly recommended. Stay way from sugary drinks as they’ll make you sluggish slows down the process.4
  4. Maintain a healthy lifestyle A bad lifestyle or habit could affect your skin’s elasticity. To avoid getting elephant-looking skin, stay away from excessive drinking, smoking, and sun exposure. Limit your alcohol intake to one drink a day if you’re a woman, and two if you’re a man. Smoking ruins your skin so it’s best to cut it out for good. If you need to be out in the sun, make sure you wear sunscreen at all time.5
  5. Avoid losing weight too fast Working out excessively and crash dieting will not only harm your health, it will cause you to have more ugly, loose skin throughout your body. A sudden loss of fat and muscle would shock your skin, leaving no time for it to adjust to the newly changed shape of your body. Instead, aim to lose between 0.45kg-1kg of fat a week. Include strength training and weight lifting in your programme to avoid losing lean muscle, a crucial component to maintain skin elasticity.6
  6. Do skin-tightening exercises You can also try a few skin-tightening exercises on different parts of your body that help to tighten your loose skin once you’ve finally achieved your weight goal, such as planks, crunches, bicep curls, tricep kickbacks, squats, and lunges.

In essence, your skin’s elasticity will decrease as you age. Rather than focusing on something that you can’t control, keep your focus on maintaining a healthy lifestyle by staying away from things that further decrease the skin’s elasticity, eating healthy food, staying properly hydrated, and taking proper care of your skin on a daily basis. Try not to lose weight too fast to prevent the forming of loose skin.

5 Fast And Effective Ways To Treat Minor And Moderate Wrist Pain


For those who are athletic and actively play sports games, they have higher chances of getting wrist pain, though it could practically happen to anyone. This is because when you play a sports game, there’s extreme pressure being exerted on the wrist, or you could have twisted it in certain movements in order to make the score. Being hit on the wrist and falling could also cause wrist pain.

There are three grades of wrist pain which doctors would use to diagnose to ensure the right treatment for you. They are minor ligament damage with pain (grade 1), severe ligament damage with pain and some function loss and looseness of joint (grade 2), and a fully torn ligament with pain and severe function loss and looseness of joint (grade 3). For grade 3-wrist pain, you’re required to seek medical attention from doctors as soon as possible. The more serious your injury is, the more likely you are to need a surgery. For grades 1 and 2, there are five fast and effective ways to treat wrist pain1

  1. Do strengthening and stretching exercises Strengthening and stretching exercises could speed up healing when you hurt your wrist. Wait at least five to seven days after your injury to practice them. Start with gentle movements minus weights, such as extension, flexion, supination, and wrist pronation. Do two repetitive sets for each movement. Before you start any stretching and exercising, consult with your doctor first. If pain lingers, stop immediately and do them another day.2
  2. Keep wrist immobile by using a splint or cast This is a temporary solution until you seek further treatment from a doctor. He or she will then determine whether or not you’ll need to continue using it. Keep in mind that using any of them for too long, in some cases, can cause muscle weakness and more stiffness to the wrist.3
  3. Take non-steroidal anti-inflammatory painkillers (NSAIDs) Taking NSAIDs like Panadol, Motrin, Aleve, or Advil is the fastest way to overcome swelling and pain in a short time. Also, bear in mind that these medications come with side effects which include increased risks of ulcers and bleeding. Unless your doctor recommends taking them several times a day, the painkillers should only be taken occasionally to avoid serious side effects that could cause you more harm.4
  4. Do wrist compression Because wrist pain is due to overly stretched ligaments, putting a bandage and compressing your wrist could help the ligaments from stretching and breaking further, leading you to more pain. With bandages on the wrist, your movement will be somewhat limited to ensure no further injury is done.5
  5. Put ice on wrist This home remedy could help reduce swelling and pain. You can ice your wrist for 20 to 30 minutes every four hours for at least three days. You can also keep putting ice on your wrist until the pain is completely gone, if doing it soothes you.

Recovery time usually depends on the severity of your injury. In a rough estimate, it may take between 2-10 weeks for your injury to completely heal. Then again, everyone has a different healing rate. As you heal, consider doing an activity that won’t hurt the wrist, like stationary biking or jogging. If pain persists even after you’ve tried everything, consult with your doctor for further treatment.

All You Need To Know About Sports Injuries: Patella Dislocations

Patellar dislocations, also known as kneecap or patella dislocations, are common among athletes. Although they can happen to anyone, women are more likely to dislocate their knees than men because of the wider angle at which the patella and femur (thigh bone) attach to the hip bone, which causes greater stress on the knee.




Kneecap dislocations are often caused by a sudden change in direction while the foot remains firmly planted on the ground, causing undue stress to the knee. Direct trauma may also dislocate the kneecap.




Consult your doctor right away if you notice pain and swelling in your knee. Here are the signs and symptoms to look out for if you are injured.

– The appearance of a deformed knee

– A bent knee which cannot be straightened

– Pain and tenderness

– Swelling

– A large bump on the outside of the knee

– A “sloppy kneecap” (you can move the patella around from right to left)

The more often a dislocation occurs, the less pain and loss of movement a patient may experience, but the dislocated knee must not go untreated, because it damages the joint, leading to more serious injuries.



visit-an-orthopaedic-clinic-for-knee-problemIf your knee is injured and swelling, and you suspect a dislocation, here are some things you could do before help arrives.

1) Remain calm. Do not panic, so you can perform or participate in the necessary first aid.

2) If you can, straighten out your knee, but if it hurts too much, keep the knee in place by using a knee immobilizer or a splint.

3) R.I.C.E. Rest your knee. Ice it. Wrap it in a bandage, and keep it above your heart. These are essential to reduce pain and swelling, but the latter two may wait until help arrives if doing them will disturb your knee.

4)Wait patiently for medical help to arrive. When the doctor arrives, he will be able to confirm the presence of a dislocation.



Treatment depends on whether or not the dislocation damaged any of your bones or cartilage, so an X-ray (and sometimes an MRI) need to be performed.

If there is no damage, you will need to keep your knee in an immobilizer for about three weeks. Afterward, you will need to undergo physical therapy to regain strength in your leg.

If there is bone or cartilage damage, or if the knee continues to be unstable, you must undergo surgery, either arthroscopic (a small incision is made to the side of the knee) or open (your knee is opened up).

After your treatments, please inform your doctor if there is continued instability in the knee, or if the pain and swelling return. Your doctor will also need to know if you re-injure your knee.




You can prevent a dislocation by practicing proper techniques in exercises and sports. Exercises that keep your knee strong and flexible help prevent dislocation, so be sure to exercise your quadriceps (muscles in your thigh), because they help stabilize your knee. Maintaining a healthy weight is also important to reducing the stress on your knees.

So when you exercise and play sports, be careful and play well. Your body will thank you for it!

What Is Coolsculpting And Why Is It Highly Recommended For Losing Weight?

What Is Coolsculpting?

The most important thing you should know about the procedure is that it’s non-invasive. This means that you don’t have to go through surgery to get rid of those extra pounds. It’s a non-surgical fat-reduction treatment that utilizes controlled and tracked cooling to eliminate fat from your body. Another important feature of this treatment is that it targets the stubborn fat that won’t just go away even with dieting and intensive workouts. And of course, coolsculpting has been cleared by the Food and Drug Administration (FDA) so you have nothing to worry about.


What To Expect When You Decide To Go Through The Procedure

First of all, you need to make sure that the clinic you go to has all the necessary equipment for coolsculpting. There are several places where you can try Coolsculpting in Singapore. The initial step in the procedure is a consultation wherein a clinician will devise a treatment plan for you depending on the areas in your body where you want fat to be eliminated. This is what’s great about this treatment procedure because it’s customized to your body shape. The physician takes a holistic approach in sculpting your body to the shape that you want.


Does The Treatment Procedure Work? 

It works because it’s backed by rigorous scientific research. The fact that it was approved by the FDA means that there’s ample evidence to show that the procedure really generates significant results. There were more than sixty scientific papers that have been published about coolsculpting and majority of these prove the procedure’s efficacy. What differentiates coolsculpting from other weight-loss procedures is that it focuses on the fat, not the weight. There’s a big difference between the two.


It’s Effective For Both Men And Women 

Because it’s specifically designed for immediate fat-reduction, coolsculpting is highly recommended for men and women who want to lose fat in specific areas of their body. Always keep in mind that the procedure doesn’t target the whole body. Instead, it targets areas in the body where there are bulges caused by accumulated fat. Every treatment plan will be tailored to your specific goals. On average, one treatment session lasts about one hour. The duration really depends on the size of the area in your body that needs to go through the cooling. And last but not the least, it’s absolutely painless. You may feel intense cold and some tingling but these will soon dissipate within a few minutes.


”Scratching” Your Scalp: Treatment for Dandruff, Lice, and Ringworm

Got itchy flaky scalps? Never fear! Itchy scalps are no cause for concern. Curing them, although tedious, is relatively easy. Although it takes a while, itchy scalps can usually be treated using medicated shampoos.

Since Singapore is a humid country, hair often becomes oily and grimy at the end of the day. That’s the perfect setting for all sorts of pests to fester! Here are three common causes of itchy flaky scalps and their fixes.



  • Dandruff

Dandruff causes many small white flaky skin cells to detach from the scalp. These detached cells often are caught in the hair. Dandruff is caused by a common skin disease called seborrheic dermatitis and is more common in men rather than women.

While it usually goes away by itself, it is also often a recurring problem that is a great cause for irritation. However, while irritating, dandruff has one of the easiest treatments, and you can try this scalp treatment in Singapore without leaving your home: just use shampoo! You can eliminate dandruff by using shampoo with any of the following (or a combination of the following) ingredients: coal tar, ketoconazole, salicylic acid, selenium sulfide, and zinc pyrithione.



  • Head Lice

Lice can be found in both children and adults, but are more common in children. They are also more common in girls than in boys. They are tiny insects that burrow into a person’s scalp. They feed on blood and lay eggs (called nits) in the hair. Nits are small and white and cling to the hair. They may be mistaken for dandruff, but are harder to remove.

Lice can be killed and removed when you use medicated shampoo that has pyrethrin or permethrin. A fine-toothed comb can also be used to detach the nits from your hair.

If a person in your family contracts lice, stop sharing combs, towels, and pillows immediately. All other members of your family should also be checked for lice to prevent them from passing the lice.



  • Ringworm of the Scalp (Tinea Capitis)

Ringworm is a fungal infection caused by dermatophytes. It can occur in many different areas of the body, including the scalp. Ringworm of the scalp appears as a circular bald patch surrounded by red scaly pieces of skin. It often comes with itchy pus-filled sores.

Dermatophytes, like all fungi, thrive in warm, damp areas. So tinea capitis occurs most often among people who do not wash their hair or bathe often and leave their skin wet for a long time.

Most ringworm infections can be cured using a topical over-the-counter anti-fungal prescription, yet infections of the scalp can only fully be treated with an oral anti-fungal drug. This is because tinea capitis is burrowed deep in the scalp. So to treat this, you must get a prescription from your dermatologist.


Even while taking an oral drug, you will need to keep your scalp clean using a medicated shampoo containing ketoconazole or selenium sulfide.

All combs and brushes in your home must be soaked a one-part bleach and ten-part water solution. Do this an hour for three days. The other members, especially children, of your household may also use the special shampoo.

In most cases, itchy scalps are not a serious matter, and if they bother you, these remedies can be enough to stay them. However, if itching persists and starts to disrupt your daily activities, please consult your dermatologist.

Minimally Invasive Surgeries: Look Young Without Going Under the Knife


There is a new trend in surgical procedures that is guaranteed to be safer and more effective, the minimally invasive surgery. These past few years since the 1990s, the non-surgical cosmetic procedures have become more and more popular due to their effectivity and little to no recovery time needed by the patient.
A much better alternative
Minimally invasive surgeries are especially applicable with procedures dealing with the skin, such as cosmetic surgery.  These procedures usually result in less pain, less scarring, a short recovery time, and even less cost for some treatments.

Some medical surgeries that used to be traditional or open surgeries are now shifting to minimally invasive procedures, such as heart operations and vasectomy. In these surgeries, a small incision is made, and an endoscope (a thin tube with a camera at the end) is used by the surgeon to see and perform the procedure.

Minimally invasive cosmetic surgery makes use of different technologies such as lasers and chemicals, which are more accessible and affordable. Because of this, most cosmetic procedures, albeit considered as surgical, are performed on an outpatient basis. The latest in minimally invasive cosmetic surgery


  • Botox

The most popular cosmetic procedure is the Botox. It is done by injecting a purified form of the botulinum toxin around the area of interest. Botox is usually done to eradicate wrinkles such as crow’s feet, which are the squinting wrinkles found beside the eyes, and forehead furrows, or the lines in the middle of the forehead to between the eyebrows.


  • Chemical peel

For this treatment, a chemical solution is applied to the area of interest to assist with the peeling of the skin. This is done to treat wrinkles, age spots, freckles, and fine lines. Basically, this procedure is a type of exfoliation where the outermost layer of the skin is peeled off to reveal younger-looking skin.


  • Microdermabrasion

Much like the chemical peel, the aim of microdermabrasion is also to remove the outer layer of the skin. This is done by spraying small crystals onto the skin to gently remove the old skin. Though not effective in removing scars, acne marks, and stretch marks, it makes subtle changes such as softer, brighter, and smoother skin.


  • Laser hair removal

Unwanted hair is usually removed by plucking, waxing, and shaving. Nowadays, there is a more precise and faster procedure, which is the laser hair removal. The laser is basically a highly concentrated light that is focused onto hair follicles. The pigments present in these follicles absorbs the light, which destroys them in the process. This procedure is done to remove hair from the face, arms and legs, underarms, and bikini lines.

The popularity of these minimally invasive procedures is due to its affordability, accessibility, and effectivity. Because of these three factors, public demand continues to increase for these cosmetic procedures. As of now, this upward trend in the improvement of aesthetic medicine is expected to continue as these procedures are developed into better versions.

Fuller Bust Tips: How To Find The Right Bust Enhancement Product


Are you unhappy with your twin girls? You’re not alone. Many women have confessed their dissatisfaction over their less-than-desirable bust sizes, with many keen to explore bust enhancement treatment further.

How would you know if you might need a product or a service, or the more drastic procedure: a bust augmentation surgery? While it’s easy to find products or services that claim to make your bust fuller and more appealing, it’s also challenging when you’re spoilt for choice.

Meanwhile, a bust surgery tends to be costly (and comes with other risks). For your first attempt, we suggest you try something far less drastic than a surgery: either you consume or use a bust enhancement product, or enrol in a bust enhancement programme which is mostly run by beauty centres (and some slimming centres).

In general, popular bust enhancement products come in two forms: pills/capsules (for consumption) and gel/cream (to be applied directly to the bust area). None is more expensive or cheaper than the other, as it all depends on the brand and formulation. Read these tips for a fuller bust:


Getting the right bust enhancement products (pills/capsules):

Before you purchase bust enhancement pills/capsules, make sure that you discuss it with a healthcare provider, or let him or her know about your plan on getting a specific product by telling him or her about the ingredients list of said pills/capsules. Only purchase the pills/capsules from major pharmacies or other legit sellers since they have already been approved by the Health Ministry. As a rule of thumb, your pills/capsules should always be clinically proven.

Getting the right bust enhancement products (gel/cream):

When it comes to gel/cream products that enhance your bust, the good ones should be able to be absorbed into your bloodstream to make it effective. In choosing the right one, the bust enhancement gel/cream should safely penetrate your skin without giving you a burning or painful sensation.

Try Clarins’ Bust Beauty Extra-Lift Gel which is suitable for those with oily, combination, dry and normal skin. The gel is non-oily and is formulated with plant extracts and oat sugar.

You can also try Volume Up’s Bust Enhancement Gel which is applicable to all skin types. The gel is formulated with olive oil, soybean seed extracts, rose hips oil, pomegranate flower extract, and others.

Applying the gel/cream:

For proper application to achieve maximum results, apply the gel/cream by stroking the nipples with it first. Then knead your breast and cup them gently, first by rotating clockwise and then counter clockwise. After a few times, compress your breasts inwardly and gently.

Other alternatives:

The other less well-known alternatives to pills/capsules or gel/cream products are aromatic candles, essences, hypnotic audiotapes (which are very rare to find and mostly deal with your psychological issues), and silicone-filled bras.


Bust surgery:

If you’d rather get a treatment at a bust enhancement centre, there is a bust treatment in Singapore that deals with all the hard work while you focus on getting treatments for a fuller bust, called The Tokyo Bust Express. The bust treatment centre offers three kinds of services: bust enhancement, bust lifting, and bust contouring.

All in all, remember to check the product manufacturer’s or service provider’s reputation and client feedback, which can be easily found online (or by word of mouth). Do your research before you finalise your decision, taking into account your budget, personal preferences and others.

Use this one tip to overcome post pregnancy hair loss



You’ve just given birth to a wonderful baby. Finally, after nine months of nausea, back pains, insomnia and crazy food cravings, you can look forward to a period of normalcy. Everything can go back to the way it was before.


Except… the pre-birth problems have now been replaced with post pregnancy ones. Hello stretch marks, watch out for the attack of the bloat monster, pain… the list goes on. They’re to be expected anyway, right? But wait, here’s another one for you: hair loss!


Now, hair for women isn’t just about having something on your head. For a woman, her hair is literally her crowning glory. A bad hair day can instantly make a woman feel less confident and less attractive. Imagine the psychological effect of losing her hair…


If you, like most new mothers, are struggling to understand why your wonderful locks of hair would suddenly want to go limp and drop off at an alarming rate, here’s a simple (and strangely, logical) explanation for you.


Your hair, the part you can see coming out of your scalp, is mainly composed of proteins called keratin. These used to be living cells that gradually get pushed upwards as newer cells replace them – you see this as your hair growing. Living cells at the bulb of each hair, just below your scalp, feed on nutrients from you as they are directly connected to your blood stream.


Now this is important to know: your hair plays no important role at all in helping your body to function. This means, that biologically speaking, your body does not consider hair to be important.


Therefore, in periods when your body is low in nutrients and vitamins, such as during pregnancy when your body is fueling your baby, your body will automatically divert important resources away from your hair, causing it to get less healthy and resulting in some hair loss.


The good news is that this means that post pregnancy hair loss is only temporary!

And because it is a result of temporary loss of nutrition, you can prevent hair loss or help your hair recover faster when you take health supplements or use vitamins for hair growth. Luckily, these are easily available over the counter or at hair treatment specialists.


A vitamin a day keeps the hair growing away!