Benefits of DNA testing

Do you ever wonder how your DNA works? Are you curious to know where your ancestors originated from and which ethnicity you belong? Are you lactose intolerance or are you allergic to dust, egg, shellfish and dairy products? One good news! You do not need to go and see a doctor to know this essential information. All you need is a swab to collect your specimen sample, place it into a tube, send it back to the lab and wait for your results. No blood or needles involved! Yes! It’s that easy and convenient.

I have been curious to know what my DNA will say about me. I’ve been longing to take one, but I always back off due to the price or doubts. Fortunately, I found the one that I can trust. I took my first DNA test with CIRCLE DNA. They offer a pretty reasonable price with a lot of information included in my kit. The process was easy, from purchasing, receiving, taking my saliva sample, returning it and waiting for the results. Things went smoothly.

ABOUT CIRCLE DNA

It was founded in 2014 and based in Hong Kong. There are about ten global offices up to this day. Their goal is to let people be aware of their possible cancer or health risks, eating according to our genes, exploring our lifestyles and many more.

There are three types of packages you can pick. Vital (Diet & Fitness), Health (Cancer) and Family Planning packages. They can be purchased separately, and it can also be purchased as a whole, Premium Bundle. Prices range from USD 189 - USD 629. The reports will usually be ready to view within 18 working days and can easily access through their app, both compatible with Android and IOS phones.

I have purchased a DNA test ”Vital” package as I wanted to know more about my diet, fitness and health. I am entirely pleased with the results, including the good and bad ones. I have finally understood why am I always bloated after consuming flour-based products such as wheat bread, noodles and pasta. That is because I have high sensitivity in gluten products. I have also found out that my risk of getting injuries from working out is high. All the information has helped me understand what I needed to do when I’m exercising. Moreover, I am more aware of my health now, and I’m glad that I was able to get my DNA results done.

Check out their website to know more - CIRCLE DNA

WHAT WILL YOU KNOW

What you will know will be based on which package you have purchased.

(This information is based as of October 2019)

VITAL DNA TEST - 125+ reports within 14 categories

You will know about - Diet, Nutrition, Sports and Fitness, Stress & Sleep, Ancestry, Behavioural, Personality, Gender, Success and Physical Traits, Skin, Music and Dance, Pollution and Well-Being.

Also included in the package - 30 minutes complimentary consultation with a health coach, mobile and PDF reports.

Price - USD 189

HEALTH DNA TEST - 115+ reports within 4 categories

You will know about - Cancer Screening, Dementia and Brain Health, Disease Risk and Common Health Risks.

Also included in the package - 30 minutes complimentary consultation with a genetic counsellor, mobile and PDF reports.

Price - USD 509

FAMILY PLANNING DNA TEST - 155+ reports within 1 category

You will know about - Family Planning reports

Also included in the package - 30 minutes complimentary consultation with a genetic counsellor, mobile and PDF reports.

Price - USD 509

PREMIUM BUNDLE DNA TEST - 500+ reports within 20 categories

You will know about - All the 20 categories across Vital, Health and Family Planning DNA tests including Drug Response

Also included in the package - 30 minutes complimentary consultation with a health coach and 30 minutes complimentary consultation with a genetic counsellor, mobile and PDF reports.

Price - USD 629

HOW DOES IT WORK?

After purchasing your kit, there are 3 easy steps to follow.

STEP 1 - ACTIVATE YOUR KIT

After opening, you must register your kit first by first downloading CIRCLE DNA app or scan the QR code.

View photo below for reference.

STEP 2 - COLLECT SAMPLE

In this step, you will need to collect your sample. But before you do that, make sure that you didn’t eat, drink, chew gum or smoke. If you do, you have to wait for 30 minutes before collecting your sample. Then, put your sample from the swab in the test tube provided.

View photo below for reference.

Watch the video below to show you how it is done.

STEP 3 - RETURN SAMPLE

Once you are done placing your sample in the test tube, you must store it in a specimen bag provided. Shut it tightly and place the bag inside the box. Then, put it the return bag or go to the delivery office to ship back your sample.

View photo below for reference.

BENEFITS OF DNA TESTING

There are plenty of benefits knowing your DNA. It could detect early signs of serious health disease risks. It could help with your lifestyles and how to eat promptly too.

Here are eight positive things about DNA testing:

• EARLY DETECTION

• KNOWING YOUR POTENTIAL HEALTH RISKS

• HELP TO MAKE GOOD LIFESTYLE CHOICES

• EATING PROPERLY

• KNOWING YOUR CANCER RISK

• BETTER FAMILY PLANNING

• LEARNING AND UNDERSTANDING YOUR FAMILY HISTORY

• GETTING TO KNOW YOUR ALLERGIES

THINGS TO KNOW BEFORE TAKING YOUR DNA TEST

I try to avoid to be biased, so I would like to include some things to know before taking DNA testing - the disadvantages, for short.

Here are the four things to know before getting your DNA test done:

• MAY CAUSE ANXIETY AND STRESS

• TESTING IS ONLY FOR KNOWING AND PREVENTING, NOT FOR CURING

• SOME REPORTS MAY NOT BE 100% ACCURATE

• IT CAN BE EXPENSIVE

WHY DID I DECIDE TO TAKE ONE

Since late 2018, I’ve been more health-conscious. However, I still feel like something is still missing. I am not very sure if I am eating the right food and doing the right workouts. Then, I happen to see CIRCLE DNA advertisements on Facebook and Instagram. They’re everywhere whenever I’m browsing, and quite frankly, it was Vanness Wu, an endorser of the product, who had caught my full attention.

But what exactly made my purchase was the 500+ reports that we will be receiving, that is for Premium Bundle package. I only purchased the Vital as I wanted to see how relevant the results would be and honestly, the premium bundle was out of budget for me.

MY DNA RESULTS

Since I took the Vital DNA package, my results were mainly focusing on my diet, nutrition and fitness journey. I want to share some of the information included in my reports. I can view my reports through my mobile via CIRCLE app, and they have also sent me a PDF copy of my reports. However, the mobile app has more information to show. So here go my results…

ANCESTRY

My DNA result tells me that I’m definitely and 100% Asian! I’m not very surprised to know that but what I’m pleased about is that I was right about guessing that I am a Han Chinese. I have that “I knew it” moment while I was reading my result. But which Asian side do I belong? The answer is East Asian. This also means that I may have teeny bits of Mongolian blood too. Remember the Genghis Khan war? If you know about it, need I say much? If you don't? Google it!

DIET

There are 18 results in this part - Alcohol, Caffeine, Theophylline, Fat, Carbohydrate, Salt, Spice and Taste Sensitivity, Coeliac Predisposition, Lactose Intolerance, Sweet Tooth, Weight Regain, Detox Needs and Egg, Milk and Dairy, Peanut and Seafood Allergies.

I have ‘higher sensitivity’ on Alcohol, Salt, Coeliac Predisposition (Gluten), Spice and Taste. Genetically, I couldn’t handle alcohol. However, I was once an alcoholic; my intolerance for alcohol has improved. I don’t drink as often now, and I can feel that yes, I am sensitive to alcohol. I eat a lot of salty food so I need to avoid that whenever I can. I also cannot handle spicy food, but I love eating them. I will suffer from red lips and painful tongue, but I still find spicy food yummy nonetheless. I am also sensitive to gluten products such as wheat products, noodles, beer and soy sauce. It is no wonder why I get so bloated so often whenever I eat noodles, bread and drink beer. Fortunately, I can swap them with rice crackers, vermicelli, wine and herbs spices.

I tested ‘normal sensitivity’ on Caffeine, Tea, Fat, Carbohydrate and Sweet Sensitivity. I am also ‘not likely’ allergic to Egg, Milk and Dairy, Peanut and Seafood. However, I get itchy or spots whenever I eat shrimp, clams and some nuts. That is due to my hives and eczema.

I am ‘likely intolerant’ in Lactose. Now, this is very accurate as I do get an upset stomach after drinking milk or any food with high milk ingredient. The good side is I can swap cow’s milk to soy milk, butter to olive oil, sorbet instead of ice cream, yoghurt to tofu and dark chocolate instead of milk chocolate.

NUTRITION

There are 20 results in this part - Antioxidants, Calcium, Folic Acid, Iodine, Iron, Magnesium, Omega-3, Phosphorus, Vitamin A, B12, B2, B6, C, D and E, Selenium and Zinc.

I have ‘higher needs’ on Folic Acid, Iodine, Omega-3 (ALA), Vitamin B12 and Vitamin B6. I am lack of water-soluble vitamin, and the bad news is that our body doesn’t store folic acid. Therefore, we need actually to eat them to have them in our body system. I need to consume more kai lan, Chinese cabbage, beans, asparagus, mango and lentils. I need to eat more canned tuna, oysters, eggs, seaweed and yoghurt to increase my Iodine substance. I am also low on Omega-3 (ALA). I need to eat more plant-based fatty acid such as walnuts, edamame, kidney beans, flaxseed and chia seeds. As for vitamins, I lack B12 and B6, which are both water-soluble vitamin. I need to eat more chicken breast, yoghurt, beef liver and tenderloin, sardines, tuna, avocado and mackerel.

On the other hand, I have ‘normal needs’ for the rest of the nutrition categories.

WELL-BEING

There are 7 results in this part - Appetite Control, Bone Mineral Density, Inflammatory and Metabolic Response, Life Longevity, Tendency for Mosquito Bites and Stress Fracture Risk.

I tested 'normal' and 'average risk' in those categories. However, I think I should be ‘higher tendency' for Mosquito Bites as I do get a lot of bites when I am outdoor and especially when I go hiking or when I step in a garden or farm.

STRESS AND SLEEP

There are 8 results in this part - Sleep Apnoea Risk, Sleep Depth, Duration, Movement, Quality and Time, Stress-Induced Obesity and Stress Tolerance.

Apparently, I am a 'warrior' for Stress Tolerance. I have to agree with that as I don’t back down on any stress. I may look fragile, but I’m a lot stronger than I look. I am also an average sleeper which means I only need to sleep for 7-8 hours every day to survive the day. It’s true as I feel super tired when I sleep longer than 9 hours. I am at 'average risk' for the rest of the stress and sleep categories.

POLLUTION

There are 5 results in this part - Dust Allergy, Pesticide, Automobile Pollution, Environmental Pollution and Second-Hand Smoke Sensitivity.

I have ‘higher sensitivity” to Dust Allergy and Automobile Pollution. Now that explains why I always tend to sneeze whenever it’s dusty, or my nose seems always to feel itchy. I tested ‘normal sensitivity’ in the other pollution three categories.

SKIN

There are 14 results in this part - Skin Age, Acne, Glycation, Oxidative Stress, Wrinkle Formation, Keloid Scars, Skin Photoaging, Hyperpigmentation and Sunburn Risks, Cellulite Formation, Stretch Marks, Skin Bruising Tendency, Skin Hydration and Skin Lightening Ability.

I have 'higher risk' on Cellulite And Wrinkle Formation. I need to be mindful not leave my fats unattended. Either I transform them into muscles, or I try to lose them. As for Wrinkle, it’s in my genes as I’ve seen it in my mother and aunts. However, my Skin Age is young looking so at least there’s still good news. I tested 'average risk' and 'normal' for the rest of the skin categories.

SPORTS AND FITNESS

There are 11 results in this part - Risk of Achilles Tendon Injury, Blood Flow, Body Composition, Endurance Capacity, Heart Rate Response to Exercise, Injury Risk, Risk of Anterior Cruciate Ligament Rupture, Oxygen and Recovery Efficiency, Power Capacity and Strength Profile.

My Endurance Capacity is high, which means I can tolerate intense workouts. However, I am at 'higher risk' for Injuries, and my heart rate can go very fast when I do an intense workout. I notice that because my right knee feels tight each time I workout, but that doesn’t happen when I do proper stretching beforehand. My level of Recovery is 'low'. It’s true as it takes me usually 2-4 days or sometimes even up to 1 week to fully recover my body.

SUCCESS TRAITS

There are 9 results in this part - Intelligence Quotient (IQ), Emotional Quotient (EQ), Entrepreneurship Tendency (AQ), Creativity, Educational Attainment, Information Processing Power, Language Ability, Mathematical and Memory Skills.

I am 'gifted' in Creativity. I am super glad to know that as I do have a creative mind and most of my ideas come from my mind. I have a ‘high’ Educational Attainment. It’s true because I always wanted to finish my studies and earn a college degree and indeed I made it happen. My Language Ability and Mathematical Skills are excellent. I would agree with the language part but Maths, really? I find it hard to believe that. I tested all ‘normal' for the rest of the success categories. However, I was hoping I would get at least an excellent, if not gifted for Memory Skills. I can remember every detail, especially of those people, who fail to notice.

MUSIC AND DANCE

There are 3 results in this part - Dancing Ability, Musical Ability and Perfect Pitch.

Both Dancing and Musical Abilities are 'normal'. However, I feel like it should be gifted as I do love to perform and not to brag about it, but I know I can move well. However, this is base on my genetics, and none of my family members dances or are in the music industry. I didn’t know I can dance until my first dancing teacher picked me. I was selected to perform in an outside school event. Then, I have discovered my passion for dancing and I’ve been performing since then. Before finishing high school, my teachers and friends thought I would pursue dancing, but then things went differently. I choose a different path. I still love dancing. However, my life goals change as I get older.

As for Perfect Pitch, I’m 'less likely' perfect, which didn’t come as a surprise because I know i’m not gifted in singing. I love to sing, though, and I am not afraid to perform. I have performed many times in front of many people. I embrace those stage frights.

PERSONALITY TRAITS

There are 5 results in this part - Agreeableness, Conscientiousness, Extraversion, Neuroticism and Openness.

I am 'likely' compassionate and helpful, organized and disciplined, reserved and reflective. I am 'likely balanced' for confident and calm and sensitive and concerned. Finally, I am 'likely' pragmatic and consistent. Now I 100% agree with all these. I am exactly what my DNA says I am. I was all smiley while I was reading this part. This is definitely my turf.

BEHAVIOURAL TRAITS

There are 5 results in this part - Alcohol Addiction, Altruism, Food Addiction, Obsessions with Washing and Cleaning and Smoking Addiction.

Food Addiction is 'more likely'. It’s 100% true as I love food and food is my way of surviving the day apart from sleep and my tea, food is the most important to me. While I am 'less likely' in Smoking Addiction, Obsessions with Washing/ Cleaning, Altruism and Alcohol Addiction. I sort of disagree with me being 'less likely' for Alcohol Addiction as I was once an alcoholic. However, I have changed my lifestyle. In a way, my DNA is telling me that being alcoholic is not in my blood; it was just a short phase in my life.

PHYSICAL TRAITS

There are 13 results in this part - Facial and Body Hair, Body Odour, Ear Protrusion, Ear Wax Type, Eye and Hair Colour, Pain and Smell Sensitivity, Photic Sneeze Reflex, Sweat Tendency, Persistent Thinness, Waist Circumference and Premature White Hair.

I mostly tested 'likely normal' for most categories. However, I was shocked to know that my Eye Colour is 'likely brown'. I was like, “Hold on, aren’t my eyes black?”. Well, I guess not. I am more concerned with Premature White Hair as I tested ‘likely” which means I may grow grey hair before my 50s just like my mother. This is not good. I need to find some ways to prevent it from happening so early.

GENDER TRAITS

There are 3 results in this part - Breast Size, Female Sex Hormone Levels and Infidelity.

As for the Breast Size, I’m 'likely average', which means I have the average-sized pair of breasts. So when you find me with a pair of large breasts, it’s either I’m pregnant, or I had a boob job. My Hormones Levels are 'likely normal', just like the majority of the female population all around the world. My Infidelity is a bit odd. The test says that I’m 'less likely' loyal. I would say I am 50/ 50 on this. Yes, because I do have a green mind, but I have never cheated in my life. False, because I’ve always been loyal and still is up to this day. My DNA may say that I’m 'unlikely loyal', but I’m good at controlling too.

OVERALL EXPERIENCE

As mention to how pleased I was when I first got my results and apart from that, I feel more educated since reading the reports. The reports were plenty of information, and it took me a while to finish reading them all and to also understand each component.

I became more driven to have a better lifestyle and to watch out what I eat, most importantly. I am nearly 29 and soon will enter number 30. I am not getting any younger, and my immune system is not as strong as when I was younger. However, I believe that I can change and prevent whatever risks that I have.

Feel free to leave a comment for any questions or tips you may want to ask. I will be more than happy to help.

Yours Truly,

Michelle Chan

My Bodyweight Story

Losing weight for me is easier than gaining weight. In 28 years, I’ve transformed from being thin to chubby to skinny again and finally to current me now. I’ve been body shamed and have been told that I’m too thin and weak or I got fat.

In this blog, I’m writing about my experience with my weight, body changes, humiliation and struggles to lose and gain weight.

I have to gain weight to save myself when I was in my teenage years. I was very underweight and almost too weak to do much physical stuff. Then, I gained weight and got chubby. I try to change my weight and body appearance due to body shaming and self-insecurities. I want to share my bodyweight journey and ways to cope with body shaming and loving the body that was created for us.

FIRST OF, LET’S TALK ABOUT THE BODY SHAMING

I was a skinny child back then so a lot of my schoolmates used to teased me and even called me a 'broomstick'. I wasn't keen on food as a child. I love eating a lot of sugar, and I eat very little food, and I eat very slowly too. It's super hard for me to gain weight. I was just too thin for my size.

The skinny me before

When I moved to Hong Kong, that is when I started to gain weight. I gained about 15kg very quickly. I'm not sure why I gained so much weight, but I believe it's due to my excess consumption in junk food, and I was in my adolescent years. Anyways I became chubby after a year since moving to Hong Kong. I was told that I was too fat by my ex-boyfriend, so after some time, I started dieting and completely stopped eating rice. I grew up eating rice my whole life and getting rid of rice made me lose weight drastically. I became underweight in less than a year after I became chubby. The diet completely ruins my growth. I would've grown much taller if I didn't do dieting in such a young age.

I was again body-shamed for gaining a bit of weight when I was between 24-25 years old. I was merely happy, and I was in a very healthy relationship, but people don't approve of my size again. I started working out not because of what people say entirely. Although I was affected by people's words so, in a way, they were one of the reasons why I strive myself to get fit. It is also because I couldn't fit in my shorts and jeans anymore and I couldn't afford to buy new pairs so I workout instead of focusing on dieting.

Dieting doesn't go a hundred percent well with my body type. I am aware that dieting works for other people, but unfortunately, dieting does not work fully well with me. I would say dieting may only work for about 40% on me. When I do dieting, my body does reflect very quickly but very unhealthily too. My metabolism affects my body when I do dieting. I only do dieting when it is necessary; otherwise, I would continue to eatl the food I usually eat. I believe to be healthy, we all need greens, grains, proteins and even carbs and fats to make our body well-balanced.

I was body shamed more than a few occasions. I was hurt, and I took it personally. However, I learned to accept myself and not to let those judgemental words dictate me with my weight. As long as I am happy with my body, then no one should make me feel horrible. How did I do that? Well, the answer is simple, yet it took me a lot of effort to finally surpass it.

My chubby years

Whenever I look at myself in the mirror, I focus on the good deeds that I have done to myself and to others too. Then, I started to feel good about myself. Eventually, I learned to love my baby fats, and I accepted my flaws. I was not born with a nice pair of bums, pairs of long legs and balanced torso. You see my bums were flat, I got short legs, and I got two prominent ribs. These are not perfect, but I don't believe in perfection.

However, I do think that we can change that. I can't change the fact that I got short legs so; instead, I try to shape it up by doing some cardio exercises and legs workout such as lunges, squats and burpees. My bums were flat, so I do a lot of squats, lunges, pilates and yoga exercises. Unfortunately for my ribs, there is nothing much I can do, unless of course I remove them which is not very possible.

I have achieved so much since I started working out. I feel a lot healthier and stronger. I use all those criticisms as a way to redeem myself and to help myself love my body a lot better.

As of me in 2019

WHEN I STARTED GAINING WEIGHT

I have been skinny my whole life until I moved to Hong Kong when I was 13. I began to gain weight and eventually, I became chubby. From 44kg, I became 56kg in one year. How did that happen? For starters, I was more exposed to food when I move here as my parents allowed to hang out after school since I started high school. My go-to place is McDonald's. Imagine me eating every day in McDonald's, downing those junk food every day for a year. Of course, I would gain a lot of weight. Anybody would.

Since I gained weight, an ex-boyfriend of mine started body-shaming me, telling me that I've gone too fat so I need to go on a diet. He manipulated me to stop eating rice and to eat less instead of encouraging me to stop eating junk food. I was foolish enough to listen to that boy. Anyways, I lost about 18kg! I became 38kg. How did I know that? Well, we had this yearly check-up at school, and the nurse weighed me and told me that my BMI is too low and I am beyond underweight for my age, I was nearly 17 then. After learning, I started to quit dieting, and all I want to do is to gain more weight as I am already beginning to feel weak physically and mentally affecting me. It is so hard to get back on track in eating. My appetite had changed and was very low too. I can only consume a few spoonfuls of food. There were times that I would force myself to eat more, and I would feel like I need to vomit.

I will probably not let myself become very skinny again as it was a horrific experience and health should be on top of everyone's list. No one should tell us how we should handle our body or even change ourselves. We should be the one to know what is good for us.

STEPS I HAVE BEEN DOING OVER THE YEARS

1. EXERCISE REGULARLY

   Exercising can benefit you in many things such as better lifestyle, healthier body and mind, being productive and feeling strong. I find exercising somehow a bit hard to follow at first as I work full time and most of the time, I would feel tired from work. In spite of that, I still managed to find some time to exercise at least three nights a week. I feel less stressful after releasing all the sweat and unwanted stress in my body. I feel like I am whole again and ready to conquer the world.

   However, as much as exercising is good, it is not for everyone. You must check with yourself or with your doctor about your body types and what exercises are a good fit for you.

   When I started going back to the gym, the gym offered me to have my body assessed. I did the 360 fitness test. It is a machine that scans your body and let you know your muscles, fats and core percentages. As it turned out, my core muscle and thighs muscles are my strengths, and my arms are my weakness. In that test, I was nearly going to be overweight, so immediately I knew what to focus on to get fit and healthy. Doing that test had helped me understand my body more and what exercises are suitable for me to do.

2. YOGA MEDITATION

   Spending some time doing some yoga movement is a very positive way to meditate. Not only it helps calm your nerves and any tensions in your body, but it also makes your body flexible and helps you to have a proper posture. For those who work in an office and have to sit all day will experience their neck feeling stiff and their back feeling uncomfortable. That is because we spend so much time sitting, and eventually, we forget to adjust our posture, hence adding to our stress.

   Yoga has been such a big help for me and my back problem. I was a sloucher since I was a kid. I have never really improved my posture, not since I started doing yoga. It has helped me to remind myself to straighten my back from time to time. I would go and walk around from time to time and do a bit of stretching while at work. Stretching is good as it allows our blood to circulate and to avoid having blood clots.

3. DRINKING MORE TEA

   Tea is an excellent way to start a healthier lifestyle. However, tea consisting of caffeine-free are healthy ones. Drinking excessive of teas are not good though as your body will rely on it daily. I only drink one tea bag a day for five days a week, for instance. I do not want to overdrink tea as I don’t want my body to rely on tea so much that would lead me to be immune to it that will no longer take any effect on a sleepy kind of day when I most need it.

   Tea such as ginger tea helps me with my respiratory and green tea helps me with bowel movements.

   I got my tea from 'Teapigs' as they use real leaves and the flavours are definitely there. When I dip my tea temple into my cup for a few seconds, I can already taste the delicious tea. Also, the tea temples are biodegradable. Check out their website to find out more.

   Teapigs - https://www.teapigs.com/

4. LESS ALCOHOLIC DRINKS

   I used to be an alcoholic before. I drink almost every day in my early adult years. I was stressed and depressed, and alcohol was my way to forget all my problems. That was bad. However, I was fortunate to be able to stop that. I feel a lot better, not drinking as much as I did.

   The reason why I stop my binge drinking was because of my job. When I went back to teaching, I was no able to drink as much as I used to. It has helped me change my lifestyle and to handle stress in a lot different way. I don't see alcohol as my way to de-stress.

   I still drink occasionally, and I find it more enjoyable now that I don't do it very often. However, I don't like having a hangover, who does anyways?

5. AT LEAST 7-8 HOURS OF SLEEP PER DAY

   Studies show that sleeping for 7-8 hours a day is the standard, and it will help us survive the day while at work. I try my best to follow that. Having enough sleep also helps our memory and be more attentive during the day.

   However, I sometimes find it hard to survive the day without yawning or falling asleep. I believe a lot of people suffers from that as well. The problems are usually what we do before we go to sleep. We should avoid any electronic devices such as using mobile phones or laptop while at bed may disrupt our sleeping mode. Some food and drinks such as caffeine and chocolate or even eating a full meal while getting to bed can affect our sleep mode too.

   To have a good sleep, make sure to make yourself relax, make your bedroom comfortable and no lights as much as possible. Drinking a cup of chamomile tea can also be of help with your sleep.

WORKING OUT IS NO EASY THING

When I see people working out in social media or when I watch tips from workout experts, it seems so easy, but it is not. When I went back to the gym in 2017, I struggled so much. My stamina was weak. My only source of exercise in the past was dancing, and pretty much that’s the only thing I did. I am not a sporty type of person, nor do I do any sports at all. Starting was not easy. I had to train myself and learn everything from the instructors.

Exercising needs a lot of self-motivation and commitments too. You have to make time to make yourself move around, and you can’t work out when you are too exhausted from work also because you will make yourself even tired and probably get sick from it. Eating and sleeping well are also another way to live healthily.

One thing I know for sure about working out is that it gets slightly better after some months of continuous workout. You will begin to feel that your tolerance for the intense workout will get higher and higher and the more you will be pushing yourself to do more laps and push up counts.

WATCHING WHAT YOU EAT

To live a healthy lifestyle, one must eat healthily too. Eating the wrong things can cause some deflation on the whole process. Excessive eating of junk food while working out, for instance, is not good as the calories that you lose from working out will go on waste in exchange of the amount of junk food that you consume.

I don't watch out what I eat in the past. I didn't care much about what I eat. I like to eat whatever I want at any time. It doesn't matter if I just finished working out. That was easy because I was younger, and my metabolism was fast back then, so I lose those fats quite quickly. However, the older I get, my metabolism is getting slower; hence, fats do stay in your system without proper care.

So what's so wrong about fats? It's nothing in general as long as you balance it off. We all need fats in or body system. There are two types of fats - the good and the bad ones. The good fats, for example, are avocados, dark chocolate, whole eggs, fatty fish, yoghurt, nuts and cheese. These are healthier to consume. Bad fats, on the other hand, are not so good to have, but we all need to have them from time to time to keep our nutrition well balance. The bad fats consist of junk food and processed food.

MY TRANSFORMATION

Over the years, my body weight has been shifting. From thin to chubby to thin again to chubby. It's like a cycle where it keeps changing depending on my lifestyle. I would say my lifestyle is a lot stable now. Although I am still stressed from work, I am more aware of my health and fitness. I take the time to detox and to exercise regularly.

As you can see, my transformation in the above image. It took me many years to finally settle into my current size and weight. Now I weigh 53kg, which is the right weight for my size and age.

I struggled to gain weight, and I have also experienced a hard time losing those weights and to finally decided to get fit.

My bodyweight journey will not stop here. I will continue to live a healthy lifestyle and discover myself more mentally and physically.

I have recently taken a DNA test for Diet and Fitness from 'Circle DNA'. I bought the vital package mainly focusing on diet and fitness. My result should be out soon. I will be sharing it as soon as I acquire my results.

I wish this blog has been of help. Just remember that you should change for yourself and not to for other people. You may treat other people's judgement as an inspiration to do and live better, but never do it for them entirely. Body shaming should be condemned, but in the world that we are living in is quite impossible. However, we can prevent that by not allowing ourselves to be affected by their words. We also shouldn't judge others.

If you have any questions or would like to share your experiences or thoughts, feel free to leave a comment below.

Yours Truly,

Michelle Chan

9 Ways To Get Organised

Have you ever felt disorganised lately? Have you thought that maybe you should start to be more organised to get things done easier and efficiently? Have you ever wonder when and how to start? Here are some ultimate tips for you to have an idea of how to be organised.

Before that, I want to share something first. In case, some of you might wonder why I created a blog like this. Well, the simple answer would be because I am a very meticulously organised person and I like to have everything - small or major things organised as I hate being messy and not being able to find my things whenever I want to. It is also because I dislike getting late for work or gathering simply because I can't find that one or two particular things.  So I decided to create this blog, hoping I can be able to help people who want to be more organised but don't know how and what to organise. The tips below are in no particular order. You may follow my suggestions, or you may also do a DIY according to your style or convenience. 

TIP #1 - SORT OUT YOUR FILES IN YOUR LAPTOP OR COMPUTER

I am pretty sure that no one wants to see a complicated and messy looking desktop screen in your laptops or computers, but I know quite a ton of people who probably have this problem. It would be nice to spare some time for at least an hour to sort out your files. Make sure to separate your data into different categories. For example, sort out your Movies, TV series, Documents, Music, Personal records, Work or school stuff and other stuff you may want to add into separate folders. How to do that? Here's a sample in the picture below.

Left picture - Sample of how to sort out your files in your laptop/ computer.

Right picture - Sample of how to sort out your Movies or TV series files when you have too much of it.

Another tip, I update my files every 2 weeks and I also back up all of my files into a hard disk.

TIP #2 - LABEL YOUR STUFF

You should consider putting labels onto your stuff to make it easier for you to find things. This method is highly recommended when you keep a lot of boxes, plastic containers or mini drawers.

There are three ways on how to make labels. You may buy a label machine from the stationery shops. Then, you type down your name, then click the print button, a piece of sticker will come out. Cut and stick the label to your designated container. Another way is to use your laptop to create a file by using " Microsoft Word". Then, type your name, and then you may print them out using sticker papers or an A4 size paper to stick it to your containers using glue or cellotape.  

I label majority of my stuff. I find it easier to find my belongings, to be honest. 

TIP #3 - GET A PLANNER

Keeping a planner, in my opinion, is extremely useful. Not only it helps you to be more organised but also to help you keep track of the essential things. Keeping a planner is highly recommended, especially for people who have a hectic schedule and precise tasks that need to be done with specific deadlines. You will be surprised at what and how much you have accomplished when you look back at your planner. Always find a time to work on your planner. You can spend less than 15 minutes to sort out your weekly plan; 15 minutes is not a lot of time. No more excuses!

I find it so helpful using a planner. I write down everything that I need to do, and I make sure I do the tasks that I have written down. I don't feel like I am missing out on anything, simply because I keep track on my planner every other day. 

I have used quite a few planners in the past, but I had only stuck with one excellent planner just three years ago. I would highly recommend "Passion Planner" because they have fantastic layouts, and there are many things for you to write down to help you organise yourself. This planner is legit, I promise!

Check out their website to find out more about their excellent planner www.passionplanner.com

TIP #4 - SEPARATE YOUR CLOTHING IN DIFFERENT WAYS

I would highly recommend everyone to sort out your clothes into different types of clothing. For example, organise your tops, bottoms, undies, outerwear, outdoor wear, sportswear and socks separately inside your wardrobes or drawers. Trust me on this, and it will make it easier for you to look for your desired clothing whenever you need them. There is also another way of maintaining tidiness and cleanliness of your clothes by storing them in good condition. I have experienced myself to have a messy wardrobe, and It is a disaster. 

TIP #5 - MAKE A SCHEDULE TO TIDY UP ALL YOUR BELONGINGS IN YOUR HOME

Try your best to find some time to schedule a time to tidy up and re-organised your crap; I mean your belongings! Nothing else feels better than to have your stuff stored in an ethical and tidy condition. Just don't be lazy and start sorting out your belongings. 

TIP #6 - STOCK UP

There are a lot of things you can stock up in your home. For example, buy some spare toothpaste, toothbrushes, toiletries, first aid kits, food supplies, essential home tools, emergency kit and anything else you may need. Stocking up things into your house is good as you never know when you might need them and if you have a busy lifestyle, it is smart to say that you should never leave your cupboards empty. 

TIP #7 - STORE YOUR LEAST ESSENTIAL THINGS IN BOXES

What are the least essential things exactly mean anyway? To put it in a shorter form, It is the "things you frequently use or never use". I can't name any particular least essential things as everyone has different preferences on the things we use and don't use. I would suggest making a list of the things you don't frequently use or even need at all for the time being. Once you're done making up your list, then you should be able to know what are the things you most likely need. After you are done sorting out, you can store your least essential belongings in boxes or plastic containers. There is no need to keep those things around in your home when you barely touch or even look at them. It can save up a lot of space, and it can also make your home look nice and clean. 

TIP #8 - CREATE A BUDGET FILE IN YOUR LAPTOP

Keeping a budget file concerning your money would be a good start to keep track of your money, including your savings and expenses. You will be able to see how much you have to spend for the month and how much you are saving. 

Let me share something. I was having a lot of difficulties to budget or to even stop myself from spending. So one day, I created a personalised budget file by using "Microsoft Excel". Ever since I started, I manage to decrease my spending and save more money. I think everyone should keep track of their money. I think this is just very essential to everyone. Just make sure that no one else has access to your laptop or computers. Make the file or the folder private just in case you lost your gadget.

Here's a sample template of the budget file that I had made. Feel free to download the file if you need it.

If you wish to download the Budget Plan template, feel free to click this link - Budget Plan to download the file to get started on your budgeting. Hope you find this is useful and Good luck! 

TIP #9 - ALWAYS PREPARE YOUR STUFF IN ADVANCE

Please take note that this is not an act of uber crazy or even close to being OCD (Obsessive-Compulsive Disorder). I would call this "Saving precious time". I believe it is best to prepare your stuff in advance. Take this as an example. There are plenty of times when you always find it hard to leave home on time for work or doing other personal errands. The problem could be you may have taken such a long time looking for your outfit, jewellery to put own or so on. It could also be because you woke up late and there is only less time for you to prepare before heading out. It is always the best choice to prepare your stuff for the next day, one day ahead or the night before. Don't worry about what other people would think, remember this all the time "Saving precious time". 

I hope you find these tips useful and effective. Please feel free to leave me a comment below or email me at michellesochan@gmail.com for any further questions you may want to ask. I will be more than happy to help.

Yours Truly,

Michelle Chan

Beach Essentials

Have you ever encounter a moment when you have no clue on what to bring to the beach or that maybe you might be carrying more than you should be? Well here's an ultimate guide of what you need and what are essential to bring when hitting the beach for some relaxation and sunbathing.

I know quite a bunch of people who tend to over bring stuff to the beach though most of them do not do that intentionally. I guess some people don't know or have no clue what to bring. Therefore I thought of writing a blog about it, and hopefully, this could be of any help to anyone who needs it or know someone who does.

WHEN TO HIT THE BEACH

So when do we start hitting the beach? It has to be during the summer season, of course. If you enjoy being in the crowd, then weekends would be the best option for you. While if you prefer some peaceful yet relaxing beach moment, then you should go during the weekdays, where it is less crowded. 

Secondly, make sure always to check your local weather forecast a few hours before you head to the beach - depending on before your travel journey to the beach you're planning to go. 

Take some time to plan some beach, sunbathing sesh or picnic with your best pals. This beach day does not only help you relax, but it also allows you to bond with your friends, especially if you barely meet them due to your busy schedule.

According to the scientific experts, it is advisable to head to the beach during morning time in between 8:00 am to 11:00 am. These time around is good timing if you are after sunbathing as it is safer to stay under the sun during morning time to avoid some possible skin complications or skin disease and some other health issues that may affect you. Avoid going for sunbathing during the sun's prime hour, that's around the afternoon time.

Be sure to always apply some sunscreen from time to time to protect your skin.

BEACH ESSENTIALS (THINGS YOU REALLY NEED)

• TOWEL (for showering)

• BEACH TOWEL OR BEACH MAT

• BIKINI OR BEACH SHORTS & TANK

• A PAIR OF SUNGLASSES

• EXTRA CLOTHES (optional)

• A PAIR OF SLIPPERS

• PORTABLE CHARGER (for your mobile phone, optional)

• A SMALL BOOK TO READ (If you fancy reading, optional)

• CAMERA OR MOBILE PHONE CAMERA

• SHAMPOO & SHOWER GEL (in small containers)

• SUNBLOCK LOTION OR TANNING LOTION

• EXTRA UNDERWEAR, BRA

• COMB OR BRUSH (for hair)

• A PLASTIC BAG (for wet clothes)

EXTRA THINGS THAT ARE NOT ESSENTIAL BUT COULD BE USEFUL

• CARD GAMES (such as playing cards, Monopoly Deal, UNO, etc)

• A SMALL BOTTLE OF COLOGNE/ PERFUME (if you want to smell good)

• A SMALL BOTTLE OF LOTION (ALOE VERA - good to apply on your skin after sunbathing)

• BLUETOOTH SPEAKER (if you want to share your music with other beach-goers)

• A PAIR OF EARPHONES (if you want to listen to your own music privately)

• WATER SPRAY (this is good to spray off your face and body while sunbathing to cool yourself down)

• ESSENTIAL MAKE-UP SET (for people, who can't live without applying make-up)

• INFLATABLE FLOATS (some relaxation in the water)

• BASIC INFLATABLE PUMP (OPTIONAL - some beaches may have pumping services)

• SMALL UMBRELLA (in case of rain or too sunny and hot weather)

• LITTLE SNACKS AND DRINKS (in case you get hungry and don't want to leave your spot to buy some food or if there's zero food stall on the beach you're going to)

WHAT "NOT" TO BRING OR WEAR

• YOUR ENTIRE MAKE-UP KIT (for once be natural after spending your day at the beach, pease don't bring your entire kit, especially when you are just heading back home)

• YOUR ENTIRE COSMETICS (just like what I have mentioned above, be natural)

• BRINGING MORE THAN 2 OUTFITS (you're not doing any photo shooting, so bringing 1 outfit should be more than enough)

• BRINGING OR WEARING TOO MANY JEWELLERY (trust me, you'll feel lighter and you might even lose it accidentally)

• DON'T WEAR HIGH HEELS OR WEDGES (that is just unnecessary and it is not the most comfortable footwear to wear at the beach)

• DON'T WEAR SHOES (not unless you want to have sands as souvenirs inside your shoes)

 

TIPS ON HOW TO FEEL LIGHT AND CARRY LESS CRAP (OR THINGS!)

• WEAR THE SAME OUTFIT (wearing the same outfit on the way to the beach and leaving the beach would be for your own convenience as you can save space in your bag and the weight of your bag too)

• CARRY ONE BACKPACK OR TOTE BAG (it will be nice to carry just one bag or a tote bag so it will be hassle-free and you only need to check on one thing whenever you are away fromt your spot - if you're in the water)

• SEPARATE YOUR THINGS IN SMALL PURSES (stuffing everything in your bag would be a bad idea. Not only it will look messy but it will also give you a hard time finding your things)

• BUY SNACKS OR DRINKS WHEN YOU GET TO THE BEACH (it will make you feel a lot lighter if you don't bring your snacks or drinks on your way to the beach. Not unless there isn't any food stall at the beach you're going to or you're planning a beach/ picnic date with your loved ones)

• SHARE SUNSCREEN LOTION, SHAMPOO AND SHOWER GEL (it's good to have at least one person to bring one of these, so it can reduce everyone some weight in everyone's bag. Not unless you have to use a specified brand for personal reasons or if you are going alone)

• BRING A SMALL WALLET/ PURSE FOR MONEY, CARD AND PERSONAL ID (trust me don't bring your big wallet, it will save a lot of space storing your money and cards into a smaller wallet or purse.)

I hope you find these information useful and I hope this could help you organise yourself when heading to the beach. If you got any other questions, feel free to leave a comment or send me an email. I will be more than happy to help!

Yours Truly,

Michelle Chan