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Your skin tells your story. I’m always super shy when people get too close to my face or when photos zoom in - no thanks to my big gaping pores. They made their grand entrance when I hit puberty, and my friends were quick to comment that my face looked dirty all the time. Ouch! My 12-year-old heart was not amused. So when Celevenus Aesthetic & Wellness Clinic recently suggested I try their Sylfirm X treatment for melasma, post-inflammatory hyperpigmentation (PIH), redness, scars, tightening, and pores, I was all in! Sylfirm X is a US FDA-approved Dual Wave Radio Frequency (RF) micro-needling treatment that combines Continuous and Pulsed Waves to tackle various skin conditions. It’s a superhero for your skin! It targets abnormal blood vessels to treat pigmentation, rosacea, melasma, acne, and scars while tightening and rejuvenating your skin. With 8 modes and a depth range of 0.3 - 4.0mm, it’s one of the most versatile RF micro-needling systems in Singapore. Wait, micro-needles? Eek! I’m already squeamish about needles for blood sugar checks, and now we’re talking about a bunch of them on my face? No, thank you. But before I could chicken out, Cindy and Shelly from Celevenus assured me it’s manageable even for someone with a low pain threshold like me. They suggested numbing cream for 30 minutes before the treatment, and I was sold! Plus, they served delicious ginger tea while I browsed magazines in the waiting area. When the room was ready and the treatment began, it was surprisingly bearable. I almost dozed off! The tiny pricks were more noticeable on areas with thinner skin, but overall, it was a breeze. The whole treatment took just 30 minutes, and I spent it chatting with Shelly about our day and other Celevenus treatments I could try next. Hehe! Here’s how my face looks after each treatment: slightly red, but the redness subsides within an hour. After 4 sessions of Sylfirm X, my pores are looking finer, and my smile lines are softer. Goodbye sagging, hello radiance! Seeing my favorite YouTubers in the UK trying Sylfirm X and sharing amazing results made me even more confident. Shelly says my skin will continue to improve for the next 10 to 12 weeks due to continuous collagen regeneration triggered by the treatment. Yay! And for those wondering about hygiene, each treatment uses a brand-new needle probe, so it’s super clean and safe. Everyone gets their own set, ensuring top-notch sanitation. Got questions? Let’s tackle them! What can Sylfirm X treat and improve? Using Continuous Wave and Pulsed Wave, Sylfirm X treats: Skin Pigmentation: melasma, post-inflammatory hyperpigmentation (PIH), dull complexion Skin Texture: acne scars, open pores Skin Redness: rosacea, active acne Skin Laxity: loose, sagging skin Skin Rejuvenation: overall improvement How many sessions do I need? I did 4 sessions, but I saw a difference after the first! Celevenus says it depends on individual skin conditions, with 3 to 6 sessions recommended for optimal results. Treatments are spaced 2 to 4 weeks apart. Here are my results after 4 treatments: How long do the results last? Results can last 1 to 2 years, depending on the skin issue and your skincare routine. Maintenance treatments and daily SPF 30 are highly recommended. After every Sylfirm X treatment, Shelly applies moisturizer and high SPF sunblock on my face and reminds me to continue the regimen to maintain my skin. It's been 3 months since my last Sylfirm X treatment, and while my skin isn’t flawless, I’ve seen significant improvements. The pores are less noticeable, and my skin definitely doesn’t look “dirty” anymore. The texture is smoother too! Just the other day, someone asked me which high school I go to. That’s a huge compliment, considering high school was like 20 years ago for me. Haha! In the past few months, many people have also asked if I’m wearing makeup when I’m actually barefaced. That’s a true testament to the amazing results of Sylfirm X. Thank you Shelly for transforming my teenage nightmare into a distant memory. 🥲 Fun fact! Besides the face and neck, Sylfirm X can also treat the décolletage and abdominal skin, improving the appearance of wrinkly skin and stretch marks. So until scientists discover a fountain of youth, I’ll keep visiting my talented friends at Celevenus Wellness & Aesthetic Clinic! Celevenus Aesthetic & Wellness Clinic Address: 391B Orchard Road #16-03/04 Ngee Ann City Tower B Singapore 238874 Phone: +65 6410 9621 Operating Hours: Monday to Friday:  11:00 am to 7:30 pm Saturday:  10:30 am to 3:00 pm Closed on Sundays & Public Holidays Would you try Sylfirm X for your skin? Let me know in the comments below! Your friend, Juliana Disclaimer: Please rest assured that even though this post was created in partnership with Celevenus Aesthetic & Wellness Clinic, it does not have any bearing on the content of this post. Opinions stated are objective and genuine. Also note that all sources, information, content, links are valid to change at any time.

Did you know that if you tell Universal Studios it’s your birthday… you basically become royalty? Last month, my husband secretly planned a birthday staycation and a surprise trip to USS and I had zero idea what was coming. Turns out, if the characters know it’s your birthday, the Minions sing to you and everyone hugs you like you’re the main character (because, obviously, you are hehe). 💛 Who knew being a year older came with theme park superpowers? 🦸‍♀️🎂 Well… except Megatron. He took one look at me and said: “I don’t care that it’s your birthday.” The villain arc was strong…. and hilarious. Lol! Keep scrolling to see the very magical, slightly chaotic, and totally unforgettable day. ✨ I’m about to say something that might be a little controversial… I actually did enjoy my birthday at USS a lot. I really didn’t expect to. Back in March, we went to Disneyland to celebrate Bobby’s birthday, and I have to admit, there was a part of me that felt quietly jealous watching him get all the special treatment - all the characters wishing him happy birthday, all the little moments of magic just for him. I thought going to USS for my own birthday would feel like a smaller version of that, something less special somehow. But I was so wrong. Not only did the cast members wish me happy birthday, they went out of their way to sing and dance for me too. It was unexpectedly heartwarming. Psst! A full-length vlog coming soon! And here’s the part I never thought I’d say - I think this might have been even better than Disneyland. Maybe because I went in with no expectations, or maybe because it just felt so genuine. I would honestly love to come back here to celebrate my birthday every year. Big shoutout to my husband for being the best surprise planner ever 💐 And of course, Jovet and Angie for dressing me like a birthday princess on vacation mode. This vest I’m wearing? Jovet. And yes - I felt cute all day. ☀️ Your friend, Juliana

Ohana Means Family… ... and Disney Knows How to Party! 🥹🌺 I had the absolute joy of attending the Lilo & Stitch  movie preview and I’m still not over how cute, chaotic, and unexpectedly emotional it was. Before the movie, I popped by the 626 Party at VivoCity , packed with photo ops, games, and exclusive Stitch collectibles (yes, I may have brought some home…). Check out this reel to see the magic! The film hit me right in the feels , not just because of the nostalgia, but because it brought me straight back to my childhood trip to Hawaii. 🌈 I still remember being told on Day 1 in Hawaii by locals, “You just need to know three things: aloha, mahalo… and hang loose.” No schedules. No socials. Just sunshine, millions of rainbows and pure joy. Watching Stitch crash onto the big screen again? It hit differently . 💙 The Hawaiian culture glows even more. 💙 The storyline is richer. 💙 And Stitch? Cuter than ever (didn’t think that was possible). And yes, we left the theatre convinced we now need  a life-sized Stitch plush. Watch our vlog to meet our new Stitch buddy! This one’s a must-watch . I laughed, I cried, I clutched my popcorn… and walked out with a full heart. The movie is in cinemas now. Go watch it! And of course don’t miss the 626 Party at VivoCity in Singapore , happening from now till 29 June! Thank you for reading this. Stay magical and keep sparkling you guys! ✨ Your friend, Juliana

Ever feel like you’re always busy, but somehow not getting anything done? For years, I struggled to explain why I can’t be disturbed when I’m deep in the zone, whether I’m building a wireframe, writing a fitness eBook , or creating content from scratch. I’d say, “I’m working on a project,” and people would instantly assume I was free to run errands, attend appointments, or help with something “quick.” Why? Because to them, if I wasn’t physically working in the clinic, then my schedule must be flexible. And yes, I’m incredibly lucky. Thanks to my amazing team, I no longer have to work in my clinic, I get to work on it . But that doesn’t mean I’m always available. To them, flexibility meant accessibility. To me, it meant guilt. I’d feel bad for saying no, even though the work I was doing required deep focus and creative energy. It felt like I should be flexible. But every time I tried to “just squeeze something in,” my output suffered. I’d go for a meeting, run a quick errand, come back… and stare at my screen thinking, What’s wrong with my brain?! Why can’t I focus? The next day, I’d scrap the whole thing and redo it from scratch. And suddenly, it would flow. It would make sense. It would actually be good. Was it better because I had more sleep? Was I in a better mood? Was I just in a creative funk? Eventually, I realised something simple but powerful - my schedule was empty that day. That’s why the work turned out better. You Can’t Switch Gears That Easily Every time I attend a meeting and try to jump back into creative work, I struggle. My brain’s still in conversation mode and creative flow? Nowhere to be found. If you’ve ever felt constantly busy but strangely unproductive, here’s why, You’re mixing two completely different types of work, Manager Work and Maker Work. They demand different energy. Different mindsets. Different environments. Trying to treat them the same is exactly what leads to overwhelm and burnout. Where This Idea Came From This concept isn’t new. Paul Graham, founder of Y Combinator, first wrote about it in his classic essay “Maker’s Schedule, Manager’s Schedule.” He explained that managers thrive on hourly schedules filled with meetings. Makers (creators, strategists, builders) need long, uninterrupted time blocks to produce anything meaningful. Last year, I came across a video by Leila Hormozi that brought this concept back into focus, especially for entrepreneurs juggling both business and creative work. That video? A total aha moment. Her advice was simple but powerful: Theme your time. Block out entire days, or even specific hours - based on whether you’re in Manager Mode or Maker Mode. The Two Modes Manager Work = Reactive Mode Fast. Fragmented. Essential for operations, but not typically where creative breakthroughs occur. Examples: Meetings Admin Emails Approvals Project management You’re reacting all day. Maker Work = Deep Work Mode Slow. Focused. Intentional. This is where breakthroughs happen. Examples: Writing Filming Design Product strategy Building systems You’re creating assets that compound over time. Why This Matters Manager and Maker work use completely different parts of your brain. Switching between them kills momentum. Every time you shift gears, you lose focus and it can take hours to fully recover. So how do you protect your focus? Theme your time. Theme your days (e.g., Mondays for meetings, Tuesdays for deep work) Or theme your hours (e.g., Mornings = Admin, Afternoons = Content Creation) Even if you can’t block out an entire day, batching similar tasks helps your brain stay in the right zone longer and get more done with less mental drag. My Own Experience I’ve worked with colleagues who are mostly in Manager Mode. When I suggest handling something over WhatsApp or email, the response is often: “Let’s meet next week.” Which is totally fine - if we’re all in Manager Mode. But I’m not. I’ve said things like, “Unless it’s urgent, please don’t contact me during these hours, I’m deep in strategy work.” Or, “Feel free to attend the meeting without me.” But these comments have sometimes been misunderstood. At one point, a team member even told me, “The rest of the team thinks you don’t value their work, and that you’re… a little arrogant.” 😅 That’s definitely not the case. I respect meetings. I value collaboration. But the truth is - pulling me out of Creator Mode can cost an entire day of progress… and that means money lost for the company too. As Paul Graham said, it would be ideal if everyone understood the difference between Manager and Maker schedules. Because when they don’t, it creates unnecessary tension and it weakens the quality of the work. What We Do at the Clinic Even in our clinic, our Clinic Manager whose role includes the word “manager” operates in dual modes. She handles meetings and operations, but she also creates systems, SOPs, and workflows. That’s Maker Work. So we’ve made it clear to the team: When she’s in Maker Mode, she shouldn’t be disturbed. We even adjusted her duties to minimise distractions during those periods. And the results? Clearer communication, better systems, and a clinic that’s evolving in the right direction. The Bottom Line I’m definitely not saying that Manager Work is less important than Maker Work. Without managers, a company wouldn’t run smoothly. What I am saying is that we need to understand what mode someone’s in, so we can better respect each other’s time and protect our own. If you’re feeling stuck, unfocused, or always drained, look at your schedule. You’re probably not lazy or unmotivated. You’re likely just context-switching yourself into burnout. So protect your deep work. Create space for it. Respect both Manager and Maker time, for yourself, and for others. That’s how the best work gets made. I hope this was helpful. Have you ever faced pushback for protecting your creative time? I’d love to hear your story. Let me know in the comments! Your friend, Juliana

Today, we rediscover health and happiness in this whole new complex world. These days, I feel like I'm constantly pulled in different directions, juggling numerous commitments and pursuits. But amidst this chaotic whirlwind, I've come to realize that maybe I don't need it all. Maybe, just maybe, it's time to simplify. This realization extends to my own home, where my overflowing closet seemed like a bottomless pit, housing an ever-growing collection of clothes. But after a series of purging, donating, and recycling, something shifted within me. I felt a sense of refreshment and clarity, and a newfound desire to live with intention. In a world that never seems to slow down, I invite you to join me on a journey of embracing simplicity and unlocking the true essence of health and happiness. Let's dive into the transformative power of living a more intentional, clutter-free life and discover how it can reshape our well-being for the better. 1) Embrace the freedom of letting go Picture this - clearing out the physical clutter and feeling that instant wave of liberation washing over you. Maybe it's time to bid farewell to the unnecessary and create space for peace and tranquility in our lives. 2) Fashion finesse Dress with ease - Say goodbye to a bursting wardrobe and hello to a curated collection of fashion that truly speaks to your unique style. Explore the art of a simplified wardrobe, where fewer pieces ignite creativity and outfit dilemmas become a thing of the past. #GoodbyeDecisionFatigue 3) Mindful consumption Make every choice count - It's time to put our purchasing power to good use! I used to buy things on a whim, thinking, if I do not do it now - the sale will be over or someone else will buy the last piece and I'll regret and forever hold my peace. These days if I want to purchase something that is not a necessity, I give myself a few weeks to think. If I'm still pining and whining over this item, I'll get it. Most of the time, I forget about it and move on. This has really helped curb the mindless spending as I do find myself buying less impulsively. Discover the joy of mindful consumption as we uncover sustainable brands, ethical choices, and products that align with our values. Break free from mindless shopping and embrace a more conscious approach that celebrates quality over quantity. 4) Digital detox Unplug to reconnect - In a world dominated by screens, let's find our way back to the beauty of real-life connections. Explore the art of a digital detox, reclaiming our time, focus, and creativity. We need more meaningful moments and less 'endless scrolls'. 5) Nourishment simplified Fuel your body, feed your soul - Let's embark on a culinary adventure where simplicity meets nourishment. Discover the power of whole foods, mindful eating, and intuitive nourishment. We don't need complex diets. Instead, embrace a balanced, joyful approach to food that fuels our energy and sparks our vitality. Psst! I've been busy curating and sharing my own collection of wholesome recipes on my fitness and nutrition platform, Flow Fysique Factory . If you're interested in exploring delicious and nourishing dishes, just tap on this link and discover a world of culinary inspiration! 6) Self-care uncomplicated Embrace the bliss - From soothing rituals to moments of self-reflection, let's unlock the magic of self-care in its simplest form. No complicated routines or exhaustive schedules required. I've reduced my 6-step skincare routine to just 2 steps. Not only have I regained some sleeping time, I find my skin less clogged and more radiant these days. We'll find joy in the little things, honoring our well-being and cultivating a sense of inner peace. 7) Time mastery Find your rhythm - As time slips through our fingers, let's reclaim our days and shape a life that truly resonates with our values. Explore practical time management techniques, set realistic goals, and create boundaries that protect our well-being. I've been a 'Yes' person for most of my life and I realised that this made me unnecessarily busy all the time. It distracted me from my actual goals and sometimes even prevented me from spending time with my family. These days, I'm saying 'No' to projects I am not 100% passionate about and just picking the ones that are fulfilling and help me move towards my end game. I'm truly enjoying work and life now, thanks to this new mantra. Bid adieu to the overwhelm and hello to a more balanced, purposeful existence. As we journey towards a simpler, more intentional life, remember that it's not about perfection or drastic changes overnight. It's about embracing the beauty of small steps, finding what works for us, and infusing our lives with the magic of simplicity. So let's shed the unnecessary, honor our well-being, and savor the joy of a life filled with clarity, purpose, and authentic happiness. Together, we'll navigate the complexities of this world, armed with the power of simplicity as our North Star. Here's to a life lived intentionally, and to the incredible transformation that awaits us all. Chin-chin! Your friend, Juliana * Rocking an outfit from Jovet Singapore in the cover photo.

Holy smokes! The ultimate body transformation plan is finally here! After eight months of preparation work, we can finally present to you the Flow Fysique Factory , possibly the only resource you'll ever need for nothing but the truth about weight loss! 😜 So what's the brouhaha about, you ask? After seeing many patients with chronic diseases for the past few years at RESCU , we realised a fairly common causative denominator was low activity level and unfavourable nutrition plans. The ailments presented were often weight-related and the symptoms could potentially have been prevented with some simple tweaks to their lifestyles. Our Clinical Director (also my husband), Dr. Bobby Stryker has always had a keen interest in weight loss and exercise. Over the last few years, he managed to help a lot of our patients improve their health and some were even able to come off their regular chronic medicines by just being more aware of the underlying cause of their health problems. Because of these astonishing results, we often found ourselves being invited to present our proven, science-based fat loss methods at highly regarded medical conferences. Last year, we decided to put together a comprehensive fat loss programme for our patients and that's when we realised we could share Bobby's extensive knowledge of weight loss with the rest of the world so everyone can benefit and hopefully live longer for our loved ones. So here we are -  eight months later with three scientific evidence-based programmes that we hope can help you become your own celebrity coach, personal trainer, nutritionist and motivational speaker. I do have to emphasise that the books do not mince words. It is not a one-week plan to become a Victoria's Secret model kind of programme. You do require perseverance, a mindset change and some elbow grease to be able to achieve your fat loss goals and keep the body of your dreams. We also do not encourage eliminating food groups or going into starvation mode. We have already pre-written three blog posts and there will be new content on the Flow blog every week to help you guys redefine your healthstyle! Oh and fun fact! It is also my first time designing a website with mostly dark tones as I wanted to create an 80s gym vibe. But I have to constantly remind myself to take note of the halation effect. Well I guess that contributed to the eight months of work when it could have been seven. Haha! If you've been following my posts, you probably already know that we closed our studio and converted it into a gym space for Flow Fysique Factory content instead. For more behind-the-scenes scoop, check out my 3f.energy highlights on Instagram. I hope I’ve managed to galvanise some of you to visit the website and our IG page @3f.energy . Hehe! Thanks again for your support as always! With this renewed mantra about health and wellness, I'll also be sharing more about my new routines and hopefully contributing more to the Fitness and Nutrition category on this blog. You know what I'm gonna say next... please continue to watch this space! Meanwhile, do comment down below if there's any fitness or wellness-related topics you would like me to cover in the upcoming posts. Finally, keep muscling and sparkling, you guys! Your friend, Juliana

Today is a monumental day because I'm going to reveal the biggest secret to sustainable weight loss, and that is... The Thermic Effect of Food (TEF) Do you know that a portion of the calories we consume when we eat and drink are actually burnt off during digestion itself and this is referred to as the Thermic Effect of Food (TEF). The impact of this effect is different for each macronutrient. The three broad classes of macronutrient are proteins, carbohydrates and fats. So how exactly does it work? The thermic effect of food is the increase in your metabolic rate after eating and is the highest when consuming.... Protein! When you understand how the Thermic Effect of Food works, you can use this metabolic loophole to help you ch eat your way to attaining those weight loss goals faster and easier, without lifting an extra kilo. This diagram below is taken directly off the pages of our Flow Hyperthermic Cookbook ! What this means, is that if you eat 1000 calories worth of protein, 250 to 300 calories (25-30%) will be burnt away during digestion itself! This leaves only 700 to 750 calories available for use by the body, making it much easier to eat in a calorie deficit and lose weight! Amazing eh? On the other hand, if you eat 1000 calories worth of fat, only 20 to 30 calories (2-3%) will be burnt away during digestion. This leaves 970 to 980 calories available for use by the body, making it much harder to eat in a calorie deficit! Pretty lame! Still confused? Let's look at this in monetary terms. Now let's say, we now see calories as currency and our body as the wallet. Every calorie is a dollar and we have $1000 to spare everyday. When you spend $1000 on protein, you'll receive $250 to $350 back as rebates! So technically, you only spent $700 to $750! However, if you spend the same amount of money $1000 on fat, you'll only receive $20 to $30 worth of rebates. All in all, you spent $970 to $980 on fat. Pfft! What a bad deal. The savings are the highest when you spend on protein! With the extra savings that you enjoyed from spending on protein, you'll always have extra cash in your wallet to spend on other foods to maintain your current weight or not spend it at all so you can lose weight - whichever your goal is. So should we eat only protein? We do not encourage you to exclude food groups, starve yourself, cut out all your carbs and fat. How many times have you heard someone say they’re on a specific diet and then the next thing you know they’re off their diet! Diets are hard and never sustainable, just like the results they deliver! We are all for flexible eating so you can continue to enjoy your favourite gourmet dishes while you're alone or when you eat out with friends and family. So what should I eat? This is where our Flow Hyperthermic Cookbook comes in handy as it exploits the Thermic Effect of Food by tweaking the recipes of meals you already know and love to make sure you don't "break the calorie bank". 😜 The cookbook outlines how to structure your nutrition and features over 40 delicious, high-protein recipes that you don’t need to be a MasterChef to follow! Giant portions, delicious foods, ice-creams, desserts, these are all things you can continue to enjoy while you get into the best shape of your life! Watch this video to help you better understand how our cookbook can help you lose weight without going on a diet. By keeping your protein intake high, you maximize the Thermic Effect of Food, minimize muscle loss and protect your metabolism, making it easier than ever to stay in a calorie deficit and BURN fat! I hope what I shared in this post can help you 'stash away' extra calories and help you achieve your weight loss goals in a more healthy and sustainable way. 💪 You can also check out www.3f.energy for more health and nutrition tips and tricks from both Bobby and I. Meanwhile, do comment down below if there are any fitness or wellness-related topics you would like me to cover in the upcoming posts. Finally, keep muscling and sparkling, you guys! Your friend, Juliana

I chanced upon this quote today, “I'd much rather eat pasta and drink wine than be a size zero.” Sophia Loren 1965. And thought we need to dispel this diet myth. I'm all for body positivity, loving yourself and setting realistic body goals but! Who ever said that enjoying our favourite foods and keeping our health in check have to be mutually exclusive? It’s misconceptions like these that sometimes stop people even starting a healthy lifestyle! Psst! Our cookbook even contains pasta recipes! 🤣 Everything can be enjoyed in moderation and anyone that tells you otherwise is not providing accurate, science-based information! Now let's address the elephant in the room. Can we have the best of both worlds? Of course! There are many ways to bio-hack the hell out of our body mechanisms and get the most mileage out of our meals. One way is making use of the metabolic loophole, the Thermic Effect of Food to help you ch eat your way to attaining those weight loss goals faster and easier, without lifting an extra kilo. In a nutshell, the thermic effect of food is the increase in your metabolic rate after eating and is the highest when consuming.... Protein! Let's explore the concept and explain it in monetary terms. Now let's say, we see calories as currency and our body as the wallet. Every calorie is a dollar and we have a budget of $1000 to spend everyday. Overspend and you'll gain weight, underspend and you'll lose weight! When you spend $1000 on protein, you'll receive $250 to $350 back as rebates! So technically, you only spent $700 to $750! However, if you spend the same amount of money $1000 on fat, you'll only receive $20 to $30 worth of rebates. All in all, you spent $970 to $980 on fat. Pfft! What a bad deal. The savings are the highest when you spend on protein! The more you stay in budget and save, the more you will lose weight in the real world! With the extra savings that you enjoyed from spending on protein, you'll always have extra cash in your wallet to either spend on other foods you enjoy, but you'll maintain your current weight, or not spend it at all and lose weight - whichever your goal is. Let's bring it up a notch. Okay, now on top of eating more protein, you decide to incorporate resistance training into your routine and you gain muscle along the way. Whoa! That's bio-hack x2! Hear me out. Muscle tissue consumes a lot of calories, which literally means you can eat more without putting on weight and that it can eat away at your stored fat! This means this wallet of yours has now turned its SGD1000 (Singapore dollar) to USD1000 (US dollar) , a stronger currency! Now $1000 can buy you EVEN MORE FOOD without compromising on your current health goals. With more muscles in your body, you have more calories to spare for your favourite foods! You'll probably also be losing weight even when you're at rest and doing nothing at all. So don’t worry about muscles making you look bulky, your muscles will help to remove the fat that is already making you look bulky in all the wrong places! I hope my explanation above can help you see the bigger picture. Our body is an amazing machine that already has everything well thought out for you. From its nervous, musculoskeletal, cardiovascular systems, etc - every system is designed to perform in the most optimal way, until you mistreat it with bad lifestyle habits. There are many research studies that have shown that exercise is literally like preventive medicine, reducing the risk of developing premature health problems. Regular workouts not only improve your energy levels but your overall quality of life, mental and physical well being. So where do I start you ask? If you want to give your health a chance, our health and nutrition Power Plans are here to guide you every step of the way. We cover hot topics like whether you need to do cardio on an empty stomach, is keto the best, why calories still count but more importantly, we show you clearly how to structure your nutrition and training in-depth, with references linking you to the latest and most relevant research, all presented in a way that everyone can understand. I know going to the gym may sound intimidating for some of you, we also have home workout plans that will show you how you can use household items, bottles of detergents, backpacks and trusty resistance bands to train wherever you are, whether you’re at home, on a future holiday, business trip, whatever your location, your location becomes the gym! Of course, if you already understand how your body works and have a comprehensive plan on how you want to attain your body goals, you don't have to purchase our plans. All I want for you reading this right now, is to be as healthy and health-conscious as you can so we can improve the quality of our lives and be there for our loved ones. Don't neglect your health because of work, social or other non-health related commitments. If you lose a job opportunity, you can probably find another one eventually. But if you lose your health, it's not reversible, you cannot replace your body and your good health is never going to come back. It's the beginning of a new month. Set new goals and do right by yourself. Good luck my friends! Your friend, Juliana

Also keep reading to learn a surefire way to attain sustainable weight loss. 😉 I feel the need... to lift. I'm sorry guys, I just saw Top Gun: Maverick and absolutely felt the need to do this. 😜 Anyway, just in case you're wondering what's up with the band around my arm in the picture above - well, when I'm working out at home, there's an understandably limited choice of weights, compared to our gym. I make sure I can still stimulate muscle growth by employing the Blood Flow Restriction (BFR) training method where I increase metabolic stress on my muscles safely with a tight band around my limbs. As the saying goes, Where there's a will, there's a way.😉 After I started our mobile clinic, RESCU , I found my 'will' to maintain my fitness objectives over the past few years stronger than ever. This is surprising for someone like me who used to hate PE (Physical Education) in school. One of the key services offered at our clinic is health screenings. On many occasions, I realised that patients' less-than-ideal blood test results are mainly attributed to their poor lifestyle choices. But the puzzling thing is that even with the poor results and less-than-pleasant treatments prescribed, many are still not inclined to change their lifestyles. Instead, seeing their predicament motivated me greatly and when I realised we can possibly out-exercise these bad health ailments, I stepped up my fitness routine instantly. After talking to some patients and our loved ones who were unable to lose weight even with their health scares, we realised the reason was simple. Their routines are just not sustainable . Recently, a fitness client of ours showed us his personalised one-month fitness plan from his previous PT and in my opinion, it was way too strenuous and unsustainable, some might even say it's absurd! One-Month Fitness Programme from a client's ex PT: * I removed the PT's company name for privacy reasons.* It basically suggested the client to do jumping jacks, crunches, squats and push ups, increasing the intensity every day for an entire month. The only humane thing the programme suggested was that the client rest on Sundays. Still, this is extremely dangerous. These are all high impact exercises that require ample rest in between so your muscles can recuperate. At this rate, you may suffer an injury which will decimate your fitness journey. The programme also suggested that the client drink three litres of water (and nothing else), avoid carbs at night (Why only at night? The time of day for meals usually doesn't make a difference to your daily calorie count) and 45 minutes of cardio training everyday on top of the exercises. Now I completely foresee the beginning of failure - eating less, exercising more without consideration for recovery, your food preferences, current lifestyle and schedule is just not sustainable. You can lose weight and stay that way, even without trying so hard. Did I mention this PT said consume 3 litres of water a day and nothing else ?! Oh come on! Let's be realistic, who can do this for the rest of their lives? If you answer you can, good for you! You're a rare disciplined gem. Well, for the rest of us, we'll probably be misery guts for a long time and possibly a candidate for revenge eating and drinking in the future. Some of you may argue that this programme is doable. Well, the only times we did see actual weight loss results with such programmes are when there's a self-imposed finish line such as a wedding, Christmas/Chinese New Year gatherings, photoshoots, etc. Usually after the stipulated deadline is over, old habits tend to kick back in. It's almost like seeing sprinters run during a competition like their lives depend on it and after they cross the finish line, you don't see them sprint anymore, instead we usually see them throttle back and just walk/jog on the track. The thing is - there's no finish line in fitness journeys. In order to have long term weight loss results, we need to treat this like a life-long leisure walk in the park. Slow and steady will win this race. Over the years, I learnt that health scares, major events and even others' positive/negative opinions don't motivate people enough to keep up with their fitness routines in the long term. But! Sustainable fitness and nutrition plans do! Remember it has to feel like a walk in the park. So where do we go from here? Firstly, I want to ask you, were you ever at a point in your life where you were happy with your weight and lifestyle? If you did, what did you do then that you're doing differently now? For you lot, the method may be quite simple - you could just trace back your steps to see if you could replicate the same lifestyle habits? Same methods, same happy results! A lot of folks I’ve spoken to want to get back to a body weight they once had. The funny thing is that when I ask them to think back to what they were doing, they realise, like a light bulb moment, that they weren’t starving themselves and they weren’t exercising 24/7! It doesn’t have to be so hard! It’s the gradual accumulation of a little here and there that overtime, repeated again and again, brings you where you are and in the same way, just a little here and there can get you back to where you want to be! But in the same way, the weight gain didn’t occur over night, you won’t lose it over night either, it’ll take some time but you bet it’ll be easier than scammo programmes that say you can do this in just a few weeks, counting on you to fall for their quick fix, instant gratification scams! Thankfully, you’re smarter than that! For the rest of you, if you're still looking for a sustainable programme, Bobby and I have come up with a comprehensive programme with a menu of exercise routines and recipes with calorie info included so you can plan your routine more realistically and healthily. If you think I’m trying to blow our own trumpet here. That may be true but it's because we truly recognize the problem and we’ve already done all the research for you, calculated the nutritional info and created an exercise plan that will not tire you out in minutes. With our evidence-based fat loss programmes, we hope we can help you become your own celebrity coach, personal trainer, nutritionist and motivational speaker. Of course, if you prefer to engage your own fitness instructor, I highly recommend it too. Just make sure it's not an unrealistic programme like the one above. You know the red flags. 😏👆 If you want to lose weight, it has to become your daily lifestyle and habit. Saying you're going to cut out a food group or macronutrient completely is not sustainable. If you do choose to use our plans, I have to emphasise that the books do not mince words. It is not a one-week plan to become a Victoria's Secret model kind of programme. Well, you know that already too. 👆 All you need right now is a little perseverance, a mindset change and some elbow grease to be able to achieve your fat loss goals and keep the body of your dreams. I could do this all day! Check out our Flow Fysique Factory Power Plans here - 3f.energy/powerplans (Don't forget to download our free ebook!) We also have a blog and YouTube channel where we address the misconceptions and debunk the myths about weight loss on a weekly basis. Alright, thank you so much for being here. Let me know what you think about what I discussed in this post in the comments below. Talk to me, boos! Hehe! I'm sorry - I just had to do it. Have fun and keep sparkling, belles and beaus! 💪✨ Your friend, Juliana

It’s-a me, Mario! (And me, living my best childhood dream!) We’re reporting live from Jewel Changi Airport, where the highly anticipated  Nintendo Pop-Up Store has officially landed and it’s everything we ever wished for! ✨ Brace yourselves: over 500 Nintendo goodies await, including 150 new and exclusive merch items you literally  can’t find anywhere else outside of Japan! (Cue the fangirl/boy screams.) Relive the magic with iconic fan-favourites like Super Mario, The Legend of Zelda, and Animal Crossing. Walking into the store, I swear I felt like I had hit a warp pipe straight back to my childhood. 🍄 Mark your calendars - the pop-up is here till 24 July 2025, so don’t sleep on it! But wait, the adventure doesn’t stop there! 🏎️ Channel your inner racer at the Mario Kart Jewel Circuit Challenge! We zoomed through six amazing installations featuring Mario, Luigi, Peach, Yoshi, and the whole crew. (Pro tip: Bring your most comfortable shoes because you’re gonna want to explore every inch!) And omg! It’s one of Jewel’s biggest installations EVER. Standing there, I honestly felt like I had jumped inside  the game itself. The life-sized characters! 🍄 Bonus Level: Complete all six stations, collect stamps on your game card, and win an exclusive Mario Kart sticker pack ! (Yes, I’m proudly sticking mine everywhere.) A huge thank you to Jovet  for sponsoring my outfit for the event . I felt stylish, comfy, and 100% adventure-ready! We had an absolute blast! So grab your friends, family, and fellow Nintendo lovers, and join the Mario crew for all the epic fun at Jewel! Ready, set, GO! Your friend, Juliana