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For a long time (and maybe you can relate), I believed the key to achieving anything challenging was to hype myself up and ride on motivation . Whether it was fitness, academics, or my career, I thought motivation was the fuel that would get me to my goals. Here’s a little confession: I used to watch the Victoria’s Secret Fashion Show and think, “Wow! I want to look like those models.” So I started playing the shows in the background while I worked out. At first, it worked. I felt inspired, pushed harder, and even saw my body becoming more toned. But soon, the spark faded. Even with the same setup, VS shows on repeat, music pumping, familiar workout routines, my motivation disappeared. I tried every trick to reignite the fire: new fashion shows, new playlists, new routines. And yes, they worked… but only for a while. That’s the thing about motivation. It’s exciting, it gives you a rush, but it never lasts. Enter discipline. Motivation’s quieter but far more reliable cousin. Discipline is the force that keeps you moving long after the excitement is gone. And if there’s one thing I’ve learned, through running a clinic, my fitness journey, and even creating content, it’s this: motivation gets you started, but discipline keeps you going. But how does discipline really keep you going? Let’s dig deeper. What K-pop Taught Me About Discipline You’ll be surprised by the places I’ve found lessons in discipline. One afternoon, while having lunch, I was browsing Disney+ for something to watch and stumbled across BTS Monuments: Beyond The Star . I had heard of BTS before, but I didn’t know much about their music or their rise to stardom. The docuseries description intrigued me: “It follows BTS from struggles and setbacks to becoming global icons, while sharing their lives and search for meaning.” What I saw blew me away. These young men trained like Olympic athletes, dancing until the early hours of the morning, being told they weren’t good enough, and still showing up again the next day. That isn’t motivation, that’s discipline. They broke down many times, got injured many times but one thing they never did was give up. And we all know where that persistence took them. I never thought I would be into K-pop, but their work ethic inspired me so much I even added their songs to my Spotify playlist . Not long after, I watched Pop Star Academy: KATSEYE  (yes, they recently won awards at the VMAs, which made me curious!). The girls in the group are incredibly young, but their mindset floored me. Despite the tough competition, there was no drama, no negativity, just relentless encouragement and an astonishing level of discipline. One contestant, Emily, said something that stuck with me: “It doesn’t matter how long it’s gonna take, but at the end it’ll be all worth it.” She was only 16, but she already understood what many adults still struggle with - results don’t come from mood swings, but from persistence. Go watch them if you haven’t. You might just walk away with a whole new respect for these idols and for the discipline that fuels their success. Discipline in Everyday Life For me, fitness is non-negotiable. I work out five times a week, which means my neighbour often sees me heading out early in the morning for work and again in the evening for gym. One day, he asked, “You must be tired. Why don’t you rest today?” I smiled and said, “Because this is my way of life. It’s like eating, drinking, and sleeping. I can’t do without it.” He looked confused, but that’s the point: fitness, for me, is essential. It’s not tied to motivation. It’s a habit built through discipline, showing up even when I’m exhausted, especially when I’m exhausted. Discipline at Work This one’s close to my heart, because it shifts the focus from personal discipline to how I view discipline in my team. As a founder, I’ve learned that discipline isn’t just about me showing up for myself, it’s also about how I set the tone for my team. Discipline, in leadership, means building trust and believing that the right people will hold themselves accountable. I’ve always believed that true discipline comes from within. Professionals don’t need someone standing over them with a clock, they set their own standards and live by them. In Singapore, it’s common for workplaces to require employees to clock in and out or get a medical certificate (MC) from a doctor when they’re sick. These rules are meant to enforce discipline, but to the people who already hold themselves accountable, they can feel like a lack of trust. At my own clinic, I’ve chosen a different approach. I trust that my team has the right attitude and self-discipline, which means I don’t micromanage their hours. As long as the work is done, I don’t pry. One of my team members even asked me recently why I don’t monitor their hours more closely. My answer was simple: “If I have to discipline you like that, it means I’ve hired the wrong team.” So How Can You Get Discipline? There’s a science to everything. And a lot of what I’m sharing here isn’t just my opinion, it’s backed by how the brain actually works. To build discipline, you need to achieve something called limbic control . Here’s why motivation never lasts: it’s tied to the limbic system, the emotional part of our brain that craves instant gratification, the snooze button, the comfort food, the “I’ll do it tomorrow.” Discipline, on the other hand, comes from the higher brain (your prefrontal cortex), the part that plans, reasons, and makes choices based on long-term goals instead of short-term feelings. Think of it this way: motivation is your limbic brain chasing moods. Discipline is your rational brain choosing the plan. That’s why you can’t rely on motivation alone. You need discipline to override impulses and keep you aligned with your bigger vision. And here’s where it gets even more interesting: studies show that dopamine, the feel-good chemical isn’t just released when you finally achieve a reward. It’s also released when you anticipate one. That means when you train your mind to see small acts of discipline as wins like getting out of bed early, showing up at the gym, eating the right meal, your brain rewards you right away. Resisting the urge for instant gratification becomes its own victory. You don’t just wait for the big results to feel good, your brain starts celebrating the disciplined choices themselves. And that’s how you override limbic friction. The Hard Truth About Discipline Let’s be real. Discipline doesn’t always feel good. It can feel like punishment in the moment: waking up early, saying no to comfort, repeating the same routines day after day. But when the results come, you realise it was never punishment. It was preparation. Once discipline becomes habit, success feels less like a finish line and more like the natural outcome of your choices. My Takeaway My takeaway is simple: motivation follows your mood, but discipline follows your plan. If you want to achieve anything meaningful, in fitness, business, love, or life, you can’t rely on motivation alone. You need the determination and discipline to move the needle every day. It won’t always be comfortable, but that discomfort is proof that you’re growing. I’m still in the middle of building the big empire I’ve dreamed of. And I’ve confronted the brutal facts: it won’t be easy, and it won’t happen tomorrow or even by Christmas. But I never lose faith that it will happen. I often tell my husband, “I don’t hope I’ll be successful, I know I will. As long as I keep doing the hard things, even when I don’t feel like it, success is inevitable.” And here’s the strange thing: because of this mindset shift, I actually find myself excited even when I’m slogging away with barely any time for vacations or temporary pleasures. I’m not discouraged it’s not happening now, because I’m thrilled about what’s to come. Maybe that’s the dopamine we talked about earlier. This also reminds me of something I once read from Viktor Frankl in Man's Search for Meaning . He wrote that freedom without responsibility can easily dissolve into drifting. And just like freedom, motivation without discipline slips away. Discipline is what grounds us, choosing responsibility over feelings, long-term growth over short-term comfort. Frankl even suggested that maybe the Statue of Liberty on the East Coast should be balanced by a Statue of Responsibility on the West. And to me, that’s exactly what discipline is: responsibility in action. I hope this was useful for you. Want to keep the momentum going? Explore my productivity posts and if fitness is where you’re ready to level up, check out my power plans . Have fun and keep sparkling, you guys! ✨ Your friend, Juliana

The final chapter of my Christmas in Disneyland series is here and editing this felt like stepping back into a snow globe of pure magic. 🎄🏰 In this vlog, we try the dim sum lunch at Crystal Lotus and sip on drinks at an Avengers-themed café called The Archivist. Was the food worth it? Keep watching to find out. If you’ve never spent Christmas in Disneyland, promise me you’ll do it at least once in your lifetime. It’s the kind of magic you don’t just see… you feel. 💖 Thank you for joining me on this festive journey. And guess what? I couldn’t stay away.... I went back in spring! 🌸 So keep an eye out for more Disney vlogs coming soon! Your friend, Juliana

We met Iron Man. Had dinner in a Christmas-themed fantasy. Got chased on Jungle Cruise by an angry hippo. And spent an entire evening in an empty Arendelle. Disneyland is truly built for Christmas. The music, the lights... it’s magic!🎄 This vlog’s a chill one. I didn’t over-edit, I just wanted to show you the real, unfiltered joy of Hong Kong Disneyland during the holidays. Editing this made me want to go back again this Christmas. Come join me on this magical holiday ride! Your friend, Juliana

Here’s my RESCU to SingMedical story - how we went from a 24-hour house call doctor service in Singapore to building SingMedical, our trusted GP clinic in Clementi. Along the way, I had the support of some truly good people, my parents, my cousins, and friends who never left my side. We’ve been through a lot, but we’re still standing. Stronger. Clearer. And more united than ever. This is our story. 🩺 Your friend, Juliana

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.

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