Facts of Lemons

How much water and lemon?

A glass of water approximately about 120ml to 150ml with half a lemon squeezed into the glass. This is best taken 15 minutes to 30 minutes before breakfast.

Benefits:

Gives your immune system a boost

• Packed with nutrients; Vitamin C, B-complex vitamins, calcium, iron, magnesium & fiber
• It has excellent source of potassium
• It contains more potassium than apples or grapes

Aids digestions

• Lemon acts as a cleansing agent in your body
• Aids in production of digestive juices

Cleanses your system

• Helps flush out the toxins
• May assist in weight loss

Helps to keep you skin blemish free & more

• Helps decrease blemishes / pimples and wrinkles
• Can be applied to sun burns to reduce the burning sensations
• If you have a small cut… to heal it faster; wash your hand with some lemon. Why? This is because lemon has antiseptic and coagulant properties. Does it hurts? Yes. 
• Personal Story: How I happen to know this? I had a cut a few years back, not knowing that I had a small cut. Also I was working behind the bar, so handling of lemons and other fruits are pretty common. While squeezing the lemon, I felt a major sting that I immediately drop the lemon. And does it hurt? Oh ya!! Very! (Tried that, done that & still doing that).
  A normal cut will averagely take about a week plus to heal. After this incident, to me, it healed within 3 to 5 days. Amazing!!

Mood Enhancer

• The lemony scent has a calming effect
• Helps to reduce anxiety or depression

Helps to cut out caffeine

• Morning cup coffee is good
• Having coffee after lunch, may cause you to be unable to sleep well in the night. Lemon water would be a great substitute to perk you up in the afternoon, and not having the problem of sleeping at night.

Helps fight viral infections

• Warm lemon water is an effective way to diminish viral infections
• Such as cold, throat infections, fever & etc

Please take note: Do not consume too much lemon. Lemon is very acidic, if you eat lemon; direct contact with the teeth, please drink a lot of water or rinse your mouth thoroughly. 

Easier & fun way to consume it: Make it into a lemonade. 

Recipe for a simple lemonade (by glass) 

Items needed: Lemons, Soda Water & Sprite

Methods:

1. Squeeze 1 lemon juice into the glass
2. Add in ice
3. Fill up the glass with 50:50 soda water and Sprite
4. Stir the mixture

For garnish: Place a lemon slice on the rim of the glass or into the glass and mint leaf. 

And you are ready to enjoy your cup of Lemonade =) 

Sources: lifehack.org, organicfacts, Wikipedia, foodmatters

Xryss Fitness featured on GLOW Mag & Groupon

Many people has been wondering what is Xryss Fitness. And why?

Xryss is a short-form from my nickname Christine. Xryss is pronounced as Chris or Kris. The reason I pull out all the vowels is because I want to make the name unique and different from the rest. There are so many fitness centres around and to make one stand out it to be different.

What makes Xryss Fitness different from the others?

Our main focus is to deliver Personal Training to your house or condo (park &etc).

People have said that “Fitness Starts from Home” but how many people has actually been doing that? Think about it….

Why House-Call Personal Training?

Most people are inborn with the “lazy” bug. Many will say, I will go and exercise “tomorrow”. The word “tomorrow” never comes. It just drags on….and never happens.

Here we could eliminate 70% to 80% of excuses and assist you to achieving your fitness goals. Everyone has something that they want to achieve. It could be small things such as; look better, rounder gluteus, stronger lower body, nicer body shape, increase of mobility, flat tummy and more.

This is NOW your time to get STARTED and stay FIT.

We specialised in House-Calls, we reduce your stress of:

• Braving through the traffic madness
• Yearly gym membership contract
• What attire to wear to the gym? Might meet someone there (& such)
• What shoes? (Which one looks better on me)

Benefits of House-Call Personal Training

• Fitness made easy
• Anyone can do it
• Exercise from home or at home
• Flexible workout timing

Each and everyone has a different goal. What is yours? 

Benefits that you will get from keeping fit

• Increase Metabolism rate
• Increase Muscles Endurance
• Increase Coordination
• Reduce Body Fat %
• Feel more energetic
• Better Functional Strength in your daily activities

Current Promotions/Deals that we have …. We NOW have with Groupon.

http://healthcare.groupon.my/deals/719894283

Featured on Watson’s GLOW Magazine, March-April 2015 edition

The Watson's GLOW Magazine Cover

Check out the article in the Magazine. It’s a combination from 4 trainers including myself. 

Beginners Tip 

Why wait longer? Time to get yourself kick-start to a healthier lifestyle and enjoy life. 

For more information, kindly contact me at

Christine

xryss.fitness@gmail.com

Pineapples!!

Pineapples is known as the "King's crown" due to its shape. Isn't the photo below just cute ;P

Picture not relevant. It's just cute.

Let's now look at the benefits...

Why Eat Pineapples? 

• High in Vitamin C's and antioxidants
• Low in calories
• Promotes a healthy digestive system. A great way to natural detox
• It can help reduce the risk of macular degeneration, a disease that affects people's eye as they age
• It can help strengthen gums and will help keep your teeth healthy and strong
• A simple snack

From these few facts about pineapples, start stocking up the fruit and have it as a snack. It would be a healthier snack compared to chips or any other fried tit bits. 

Having itchy mouth that just wants to munch on something, change it to fruits or nuts. It's packed with nutrients, vitamins and low in calories...comparing to those other snacks out from the packet, or fried which has lots of calories but low in nutrients. 

Make choices of what you eat ..... and be happy & healthy!! 

Sources: fitnea, kingoffruit.au, nutrition, livescience, livestrong

Simple holiday workouts

There are a few exercises that one can do without needing to hit the gym. Just spend about 10 minutes every morning or evening to get these done. It's as easy as 123 =D

The simple exercises and key points

1) Squats (Thighs & Buttocks)

• Stand with your feet hip-width apart

• Weight slightly to the back with your chest open

• Put or stretch your hands forward for balance

• Do not let your knees pass your toes

2) Push Ups (Chest, Shoulders & Arms)

 

• Start from a normal wide-grip push up position, spread your hand wider than your shoulders

• Use your arms, with engaged core, to bring yourself down

• As close to the floor but not lying on the floor, and then push yourself back up to the starting position

2a) Modified Push Ups (Chest, Shoulders & Arms)

• Lie on your stomach with your knees on the floor. Your feet may be either crossed or just place it on the floor. Whichever you feel more comfortable

• Place your palm on the floor just slightly above your shoulders. Your face look straight to the floor

• Use your palms to bring yourself up, you will be balanced on your palms and knee. Do not lock your elbows

• Bend your elbows and lower your entire body all at once, as low as you can, but not lying on the floor, and slowly straighten your elbows back to the balance position

3) Tricep Dips (Triceps)

• Sit on the edge of the chair with your legs together. (Slightly apart if need to)

• Place your hands at the edge of the chair or beside your thigh

• Bend your elbows 90 degrees and lower yourself towards the floor

• Straighten your hand as your raise your body back to the starting position

4) Plank (Abs, Shoulders, Chest, & Thighs)

• Lie down on the floor with your elbows bend and on the floor just parallel to your shoulders

• On your toes and bring your body up with balance. No sagging body or raised buttocks.

• Focus on keeping your torso/body straight

Looks simple, sound simple & I'm sure you can do it.
Each exercises do about 15 reps each for 2 rounds, and plank for at least 30 seconds.

Happy Chinese New Year & Happy Holidays


Sources: realsimple, menfitness, fitnessmagazine

Burpees is an Excellent Workout

What is a burpee? Burpee exercise is a combination of Squats, Plank, Push Up, Abs & Jump…and wahlaa, you have done your first burpee =)

Burpee is a simple exercise that works out almost every part of your body. There are many variations on how to do a burpee and it’s quite easy to modify; whether you want to make it easier or more challenging.

Firstly, let me explain to you the simple steps of Burpees

1. Stand up straight, then lower yourself into a squat position, place both hands on the floor in front of you
2. Kick your feet straight back and land on your toes, to a plank position
3. Do a push up, then jump your feet back to your hands (pull through by using your abs to tuck your body); back into the squat position
4. Reach upwards and push off into a vertical jump (similar to squat jump), at the peak of your jump, clap your hands over your head
5. And you have done one(1) burpee 

Front View

Side View

Benefits of doing burpees

• It works out your entire body
• You can do it anywhere
• It will make you stronger
• Burn MORE calories

How to set the challenge for yourself?

Set a goal, write it down; start the timer and get going. Every time you do it, jot it down and time yourself. You will realise that it somewhat become easier (it’s just that, you've became stronger. Yay!)

For example 1:

Basic Burpees Challenge by Repetitions

Repetitions	Date	Time
50	5 Jan	15.07mins
50	8 Jan	13.37mins
50	13 Jan	12.00mins
50	16 Jan	10.57mins

Example 2:

Basic Burpees Challenge by Time

Time	Date	Repetitions
10 minutes	5 Jan	20
10 minutes	8 Jan	25
10 minutes	13 Jan	28
10 minutes	16 Jan	35

How much calories do you burn when you do burpees for 10 minutes non-stop?

For example:  

50kg person: +/- 66 calories

80kg person: +/- 106 calories

This is all by simple estimation and calculations. It will defer from individuals and their weight.

Comparing to walking on the treadmill for 10 minutes non-stop.

Example:

50kg person: +/- 20 calories

80kg person: +/- 33 calories

Personally for me, I prefer burpees comparing to treadmills. What about you??? 

Have questions of the variations of burpees? Need more challenging ones, drop me a message or comment. 

Christine

xryss.fitness@gmail.com

Have a Fantastic Time doing Burpees!! 

Sources: livestrong, just-health, mensfitness, mindbodygreen, leanandmuscular, musclesandfitness

XRYSS FITNESS (002394260-H)

Personal Training House Call at your Doorstep

Xryss Fitness’ main focus is delivering Personal Training to your house or condo. It’s very much like private tuition. Only different is, we are teaching / guiding / coaching you into a better and healthier lifestyle from your home.

How Xryss came about?

Xryss is a short-form from my nickname Christine. Xryss is pronounced as Chris or Kris. The reason I pull out all the vowels is because I want to make the name unique and different from the rest. There are so many fitness centres around and to make one stand out it to be different.

Exercise in a good form can prevent/reduce injuries, getting ill, feeling fatigue and more. Keeping one fit has always been a challenge, that’s why we are doing house-call; to ensure that you are in shape for any parties, events, festive season and more. By starting from home; it will be good influence on your children, relatives and friends that exercise is good.

Xryss Fitness is now active and delivering Personal Training at your house or condo. It’s time to get fit and stay fit.

Main Focus

• Home-Gym Fitness Training
• Private exercise sessions at your house or condo gym
• Bodyweight exercises

Benefits of House-Call Personal Training

• Fitness made easy
• Exercise from home or at home
• Flexible workout timing. Suitable for everyone.
• Don’t need to brave through the traffic to get to the gym
• No CONTRACT for gym membership

Benefits that you get from keeping fit

• Increase in Metabolism rate
• Reduce Body Fat %
• Tone or Shape your body
• Increase Muscle Endurance
• Increase Coordination
• Better functional strength in your daily activities
• Feel more energetic
• Feel good about yourself

For more details please contact me at

Christine
xryss.fitness@gmail.com

Drinking Water is good for you!

Why you should drink H2O?

Benefits:

Water Oxygenates Your Blood and Flushes Toxins

Drinking plenty of water ensures that your blood will carry plenty of oxygen to all the cells of your body. Your immune system functions best when your muscles and organs are function best.

Water allows your kidneys to remove toxins from your body.  It allows your cells to take in nutrients and remove waste products.

If you don’t think enough water, toxins will build up and weaken your immune system.

Drinking Water helps in maintaining the balance of Body Fluids

Your body is composed about 60% water. The functions of body fluids includes digestions, absorptions, circulations, creation of saliva, transportation of nutrients and maintenance of body temperature.

Assist in Weight Loss; Calorie Control

Drinking water could assist in weight loss. There are several studies that had found a connection between water consumption and losing some weight.

Suggestion: Try drinking a glass of water before each meal, it will help you in reducing about 70-90 calories per meal.

Skin looks good

Keeping yourself hydrated will make your skin look better. Dehydration makes your skin looks dry and wrinkled. While water helps flushes out toxins, it can reduce pimples =) 

Hangover Remedy

If by having too much alcohol and you have a hangover. Drink water to hydrate your body to reduce the pounding headache

Fatigue Buster

Besides drinking coffee; water can help fight those tired eyes. One of the common symptoms of dehydration is tiredness.

>>> To calculate your estimated water intake:

How much water one should drink (in estimation)?

1kg of your weight = 30ml of water

For example: 50kg person should drink about 1500ml of water each day.

Drink Up!! More water…but not tooooo much.  When I mention water, it means plain water, not those sugary or gassy drinks.

Estimate drinks and its calories.

Think again, before consuming those drinks. Change a glass of those drinks to water. And water is 0 calories =)

Sources: greatest, fitday, mayoclinic, webmd, Wikipedia,