Personal Wellness Instructor

Lose weight, Gain weight, or maintain healthy active lifestyle!!

Call / SMS / WhatsApp us for an appointment:

 +6012 615 9165 / +6012 640 9165

Email: waichon1985@gmail.com / rachelng307@gmail.com 

Let’s talk about...Arginine

Arginine is an amino acid, or building block of protein, that is both produced by the body and ingested through food and supplements.

In 1998, Dr. Louis Ignarro received the Nobel* in Medicine for his research discoveries revealing the cardiovascular benefits of nitric oxide (NO), a gas made by the cells lining the tiniest blood vessels in the body.

The amino acid Arginine, which is consumed as part of a typical diet, fuels the production of Nitric Oxide in the walls of tiny blood vessels, for vascular and circulatory health support.

Arginine may also help enhance blood flow to the heart. It helps maintain healthy blood vessel tone for improved circulation.

This important amino acid is found in a wide variety of foods, including animal sources, such as dairy products, beef, poultry and seafood; as well as plant sources, like nuts, seeds (pumpkin, sesame and sunflower), chick peas and cooked soybeans.

The minimal amount of supplemental Arginine used to support cardiovascular health is 5g per day.

Key Facts

• Is needed to produce Nitric Oxide (NO), a naturally-occurring compound important in many physiological and cellular processes

• Supports heart, vascular and circulatory health

Key Benefits

• Supports NO production for vascular and circulatory health

• May help enhance blood flow to the heart

* The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse

 Herbalife® products

BE HAPPIER: 4 REASONS TO GET ACTIVE

There are hundreds of reasons why being active is beneficial. Exercise is good for your body, your mind and for your social life.

Here are four reasons I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.

Reduced stress

Most of our lives are filled with stress - lack of time, financial struggles, difficult work deadlines, simply trying to herd your children to school, etc.

Stress can lead to weight gain and make losing weight more difficult, so finding time for activity has never been so important. Stress also often causes over-eating, which can lead to weight gain. This, in turn, increases your stress, and the cycle repeats itself.

Even I have succumbed to stress and hidden out in my pantry (where I keep the cookies!) during times of high pressure. Knowing that this wasn’t the best reaction, I took time out and realised that I needed to do something that would help me cope with the stresses of my life.

I found that adding an activity to my day allowed me to re-group and focus on myself and this helped me to reduce anxiety and stress.

Feel more productive in work and life I always used to think that in school we had recess to give the teacher five minutes of peace but the real reason is much more interesting. Studies have found that after activity our brains are more active and this makes it easier for us to learn and retain information.

(I’ve tested this philosophy on my own children and it definitely works for them.)

You may not be in school any more, but taking a brief recess for activity, especially when you feel drained, may improve your focus and make you more productive. Feeling that you’re more productive is a great way to beat stress!

A positive lifestyle attracts positive people

When you make a conscious effort to improve yourself through becoming more active, your confidence also gets a boost. Even better, your new positive approach can convince those around

you to also make a positive change. This is especially true if you decide to take a class or join a fit club.

Who knew that by improving yourself you¹d have the potential to improve others too?

Increase your happiness

Who doesn’t want to be happier? Being active promotes the release of endorphins in your body similar to those that are released when we eat foods such as chocolate. I’d much rather get my happy endorphins from activity because it's long lasting.

When you eat unbalanced sugary delights, your happy vibe is short lived and is quickly followed by a not-so happy energy drop.

What goes up must come down and if you constantly spike your blood sugar in this way, you¹ll find it hard to balance your mood. Instead, try involving yourself in a healthy activity. You’ll have more energy, your mood will be stable, and this will make you happier!

Activity really is good for everyone!

Think of these four life-changing benefits of exercise as routes to happiness. Less stress makes you happier, being alert and more productive makes you happier and happy people attract other positive, happy people.

Happily, I think that promoting an active lifestyle will eventually make the world happier, healthier.

Written by, Samantha Clayton

AFAA, ISSA. Samantha is Director of

Fitness Education at Herbalife.

Let’s talk about...Fibre

Dietary fibre, also known as roughage or bulk, includes all parts of plant foods that your body cannot digest or absorb.

Dietary fibre has many different functions and activities, such as delaying or increasing the speed of food moving through the gastrointestinal system or influencing the microbial activity in the large intestine.

The functions and activities of dietary fibre depend on physical and chemical properties of dietary fibre, which include solubility, fermentability, viscosity and waterholding capacity.

Dietary sources of fibre include fruits and vegetables, beans, peas and other legumes, as well as nuts, seeds and whole-grains products like oats and brown rice.

Fibre promotes a sense of overall well-being by maintaining healthy digestion, promoting regularity, improving nutrient absorption and supporting the growth of friendly bacteria in the colon.

The recommended dosage of dietary fiber is 25g for women and 38g for men. However, the average

American consumes only 14g of dietary fibre daily, well below the recommended dosage.

When reading the label, keep in mind “good source” means at least 3g of fibre per serving, while “excellent source” means at least 5g of fibre per serving.

Meeting the daily recommended intake of fibre can best be achieved by eating a variety of whole grains, fruits and vegetables. Other foods and dietary supplements that contain fibre can also be a healthy way to achieve the daily amount.

Key Facts

• Essential to human diet

• Indigestible parts of plant foods

• Recommended daily intake is 25g to 38g

• Fibre content of food may change when processed, so eat fresh foods whenever possible and eat the peel

Key Benefits

• Promotes a sense of overall well-being by maintaining healthy digestion

• Promotes regularity

• Improves nutrient absorption

• Supports the growth of friendly bacteria in the colon

Better Nutrition for the Greater Good -- Luigi Gratton, M.D., M.P.H.

Nutrition is key to public health. And as a practicing physician of the Center for Human Nutrition in the Risk Factor Obesity Program at the University of California, Los Angeles (UCLA)*, Luigi Gratton, M.D., M.P.H., sees the consequences of poor eating habits and lack of exercise.

Gratton became concerned about public health during his master’s studies. “I was drawn to public health by people who loved what they did. And I realized that keeping the public healthy meant emphasis on nutrition and exercise,” he says. As Vice President of Worldwide Product Marketing at Herbalife, Gratton believes that developing simple nutrition solutions that make it easier for people to get the right balance of nutrients needed on a daily basis can help millions of people live better lives.

Before joining Worldwide Product Marketing, Gratton spent several years as Vice President of Medical Affairs and Nutrition Education and worked closely with Herbalife Independent Distributors at training events to provide them with the information they needed to better serve the needs and concerns of their customers. “I liked the public health angle of the role,” he says. “Teaching the principles of nutrition to independent Distributors is very powerful because it enables us to spread information about good nutrition through a network that reaches millions of people. And that’s true public health.”

As Herbalife continues to refine its product catalog, Gratton helps ensure that Herbalife® products are developed with a science-based approach to nutrition. And his experience and knowledge gained from working with independent Distributors around the world will be invaluable to him and his team as they develop new products.

Interesting Facts

• Awarded Diplomat of The American Board of Family Practice and The American Board of Physician Nutrition.

• Earned his degree in family medicine from Mount Sinai Medical School of New York University and fulfilled his residency in family medicine at Los Angeles County Hubert Humphrey Family Medicine.

• Ran track in high school and in college while earning his undergraduate degree from UCLA*

* The University of California does not endorse specific products or services as a matter of policy.

Free Fitness: 3 Ways to Find A Free Workout

Are you on a tight budget but still looking to get fit? If the answer is yes, then I have a few free fitness solutions for you!

Often, people are unaware of the free fitness opportunities in their neighborhood. With a little investigation, you’ll find fitness freebies that are a little more exciting than a jog around the park

– not that there’s anything wrong with a simple jog!

You shouldn’t let a lack of budget get in the way of your fitness goals. With a little creativity, there are many ways to get a low-budget or free workout. All you need to do is keep your eye on the prize and make it happen!

Top places to find free fitness

Free Fitness At Work

Many workplaces are investing in employee well-being and now offer wellness programs. After all, it’s better to have a staff that stays happy and healthy year-round. If you’re unsure about what your workplace offers in terms of a wellness program, contact your Human Resources Department – you may be pleasantly surprised as many companies offer to reimburse some or all of local gym membership costs. 

Alternatively, if you can round up a group of like-minded colleagues, then you can probably negotiate a bulk discount at a local gym – try reaching out to your HR

team for help.

Some companies even offer a gym on the company premises. If you are lucky enough to work for a company that offers a fitness facility at the workplace, then there is your key to free fitness! Some common excuses for not using a company gym are not wanting to sweat in the office, not wanting to exercise in front of colleagues, and lack of time.

Though I admit that there are times when I hate messing up my hair from workouts, I believe my health goals must come before vanity. In addition, using the gym at work is convenient, saves time and most of all: saves money!

Free Fitness In Your Community

There are many places in local communities that offer low-budget or free fitness activities. You just have to take the time to search for these activities. Check out local websites, community colleges, or your local park and you may be pleasantly surprised to find free or low-cost fitness classes, boot-camps and dance classes.

Many local parks now have free outdoor fitness equipment for the public to use. These can be a great way to break up a walk or jog, and add in some strength and toning exercises. I recommend finding a fitness buddy who can accompany you on a daily outing. And, remember that catching up with friends over a nice long walk is a healthier and cheaper alternative to catching up over

coffee and cake!

With a little investigation, you can easily find a few free fitness options in order to reach your fitness goals while on a budget. I’m very excited to save some money and give some of my local fitness

options a try this year.

Free Fitness With Technology

If you want to work out in the comfort of your own home, you’re in luck because current technology is amazing! Long gone are the days when you had to collect numerous VHS tapes or DVDs that get boring after only a few plays.

Now you can simply log on to your computer or use your smartphone and work out for free. There are lots of options to choose from with mobile apps and websites where you can track your calorie count, plan your meals and monitor your exercise minutes.

Or you may visit my FACEBOOK page for more information and schedule of  my FREE workouts: 

https://www.facebook.com/funfitkl

How to Eat Less Without Noticing

January is all about resolutions and “turning over a new leaf”. So this month, we’re talking about the big nutritional benefits you can get from making just a few small changes. Let’s take a look at ways you can start to eat less without leaving your tummy grumbling.

When you have taken the time to shop smart and cook healthfully, it’s easy to assume that how much

you eat doesn’t really matter that much. But I see so many people in my practice who eat really, really well – they just eat way too much. So controlling your portions does matter – even when your plate is filled with ‘healthy’ foods – if you’re trying to keep your calories in check.

The idea that “your eyes are bigger than your stomach” really applies here. When you’re loading up your plate, you’re relying on what you see to determine your portion… and that is often a lot more than you can – or should – eat. And we’re programmed to finish whatever is put in front of us – whether it’s a lot or a little. That’s your ‘portion’. And the only way you know that you’re finished eating is when the empty plate tells you, “I’m done”.

My ideas to help you eat less

Since the amount of food you’re likely to eat is usually determined by how much food is actually in your bowl or on your plate, it makes sense to step back and look at how your food is served, because it can greatly influence how much you eat.

Size of the serving container

Serve yourself anything – from soup to nuts – from a large container, and you’ll allot yourself more than if you’d parceled out your portion from a smaller box or saucepan. And the difference isn’t small – we serve ourselves up to 45% more food when the package we’re serving from doubles in size!

Size of the utensils

You’ll serve yourself more if you use a large serving spoon than you will from a smaller one, so be aware of how much you’re putting on your plate. “Just a couple of scoops” of anything can add up really fast when the scoop is the size of a shovel.

Size of the plate

When you use a smaller plate, it looks as if it holds more food – which means your eyes are telling you that this plate of food will be more filling. So if you’re trying to cut calories by cutting portion sizes, trim the size of your plate, too.

Height and width of drinking glasses

If you’re trying to curb your intake of liquid calories, consider the size and shape of the glass you use. Tall skinny glasses appear to hold much more than short, wide ones – which fools your eyes into thinking that your stomach will be getting more.

Plating up in the kitchen instead of at the table

Serving food family style makes it easy for everyone to help themselves … which is precisely why it’s not such a good idea if you’re trying to control portions. With serving dishes on the table, it’s just too easy to have “just another spoonful”. Instead, portion out your meal in the kitchen. The only serving dishes you should keep on the table are those holding low-calorie veggies and salads.

Plate color

I’m not suggesting that you go out and buy new plates, but keep in mind that the color of your plate can affect your ability to visualize how much you’re eating. When there’s a large contrast between the color of the food and the color of the plate – picture a dark square of chocolate cake on a bright white plate – it’s easier to visualize the portion, which makes it easier to control how much you are eating.

Finally, you’re likely to eat less if you think about the foods you eat first I first wrote about how most people fill up on higher calorie foods first and it’s an interesting concept to think about. When you’re really hungry and you’re serving yourself a plate of food, you’re likely to serve yourself more of the highest calorie foods that are available – and to also dig into them first once you sit down to eat – which means you’re going fill up on those high calorie foods first, too. If this sounds like you, try digging into your salad or veggies first – that way, you’ll start to fill up with the lowest calorie items

first, which leaves less room for the heavier stuff.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid

consultant for Herbalife