Three Great Exercise Routines to Help You Build Up Your Triceps

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When it comes to building up your strength, it’s not just the biceps that are doing all the work for you – your triceps’ muscles are just as important and deserve just as much attention, seeing how they make up about sixty percent of your entire upper arm.

It’s also more likely that the real issue that happens when you’re stalling on the bench press is with your triceps rather than your chest muscles. To get past this, here are a few great exercises you can use to help you tone your arms:

Close hand push-ups

The standard push-up is great for upper body strength, but by moving your hands closer together, you have an exercise that specifically brings the attention squarely to your triceps.

While you’re still going to feel the effect it has on the rest of your body, the emphasis of the burn will be on these particular muscles once you’re done.

To do this, all you need to do is lower yourself down into a standard push-up position, but bring your hands close to each other so that your thumbs are touching. Be sure to keep your spine straight, and your core should be squeezed tight for this particular routine.


Bodyweight exercises are great not just because they use less equipment, but also because they help you train to lift your own weight better than a triceps-isolating exercise.

To do dips, hoist yourself up on parallel bars while keeping your torso perpendicular to the floor, bending your knees and crossing your feet. Next, start lowering your body slowly until your shoulder joints are actually below your elbows.

Be sure to maintain your posture by keeping your knees bent and feet crossed during this routine. It’s also important to keep your torso perpendicular since leaning forward will shift the weight to your chest and shoulders.

Kettlebell floor press

Another exercise that will help you build up your triceps is the kettlebell floor press, which is a variation of the bench press that emphasizes the lockout aspect of the lifting that puts more of the weight on that particular muscle group.

It’s also much better than a typical bench press with a barbell since the load is distributed more evenly with two kettlebells, meaning that each arm has to exert more effort to balance the weights.

You can do the kettlebell floor press by lying down flat on the ground with a kettlebell on each hand. Next, hold the kettlebells overhead and let them hang outside of your wrists.

Lower the kettlebells by bending your arms and making sure the elbows touch the ground, pause, and then lifting the bells back up. Bend your knees while doing this.

Three Amazing Tips for Keeping Your Luggage Light

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One of the biggest concerns travelers, especially frequent fliers, can have is all about luggage. While it’s important to have everything you need for the trip, it’s also just as important to pack as lightly as possible.

But while there’s no definite procedure when it comes to packing – you can even choose to not pack at all – there are a few things you can keep in mind to avoid dealing with baggage fees or storage when travelling:

Pack only the things you absolutely need to have

This is the first, and arguably, the most important rule you need to follow: you can’t possibly have everything for every situation, so it’s best to approximate by only packing for the things that definitely will happen.

One rule you can follow for this is by making sure what you pack meets these criteria:

  • Takes up a small space
  • Doesn’t show stains
  • Can be worn for any weather or occasion

Another good rule of thumb for this is the 80-20 rule: 20% of what you pack will be 80% of what you will end up wearing for the duration for the trip.

If you’re travelling for a week or more, packing for about one week is your optimal decision. Not only is it a manageable amount of time, but is also much easier to prepare for and adjust, especially when you will need to do laundry.

Find the right bag

Packing one huge bag is just as difficult as packing several smaller bags, so the natural option when travelling light is to simply use a bag that’s ten or twenty percent smaller than the size that you think you need.

Next, be sure to stuff it full – the reason why your bag still feels bulky is because of the many nooks and crannies you can see between your things, which means you’re not using the space well enough.

One way to solve this is by starting with your clothes. Choose ones that are made of light but strong materials, and be sure to roll them rather than folding. There are many ways to roll clothes, especially pants and jeans, and rolling takes us much less space.

Pack the lighter pair of shoes

It’s a good idea to an extra pair or two of shoes when you’re going to be staying somewhere for about a week or more. However, when you do, it’s important to wear the bulkier one among the bunch since this saves more space in your luggage.

You should also consider investing in durable shoes that can both be worn in a casual setting as well as more formal one, since this reduces the number of pairs you actually need to bring.

The same can even be said with clothes: pack multipurpose and versatility rather than for one-time occasions.

Everything You Need to Know About Bonsai Trees

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Bonsai trees make for a great addition to any modern home, and has captured the interests of everyone, from expert horticulturists to beginners curious about developing their green thumbs.

However, there’s a lot more to creating bonsai trees that’s beyond simple aesthetic appeal. In fact, one could easily say that bonsai is an art form using a tree as a medium, shaping and styling it in a highly specific and controlled manner.

Types of Bonsai Trees

The term “bonsai” itself is used to refer to the different types of plant species used to create bonsai, and because there are all kinds, it can be difficult to choose the one to your liking.  

Here are just some of the many different types of bonsai you can find:

  • Azalea
  • Boxwood
  • Ficus
  • Jade
  • Tamarind

If you’re not a fan of buying an already-grown miniature tree and would like to grow your own yourself, you can start with a pre-bonsai or a nursery plant (bonsai starter trees are usually nursery stock in most garden centers).

Once you have the plant you want, try to imagine what it would look like as a bonsai and take the steps accordingly.

Indoor vs. Outdoor Bonsai

Like most kinds of plants, bonsai can either flourish indoors or outdoors. Indoor bonsai plants are more difficult to maintain since they need only a certain amount of sunlight each day, and need to be brought back into shade afterwards.

Meanwhile, outdoor bonsai plants are much easier to maintain since you can leave them in the sun for longer. They also come in two types: coniferous, which keeps its foliage all year, and deciduous, which sheds its foliage and enters a dormant period. Of these, coniferous bonsai trees are a more popular choice.

Bonsai Styles

Aside from considering the climate, style is also one of the things you need to consider – and is arguably one of the more enjoyable aspects of growing your own miniature tree inside your home.

You can style bonsai trees in all kinds of ways, such as the following:

  • Formal upright – With this form, the bonsai tree has a perfectly straight trunk with minimal taper
  • Informal upright – The most common way to grow a bonsai, where it starts off curved but straightens out as it grows
  • Slanting –While this style has a mostly straight trunk, the tree itself grows at an angle, which depicts uni-directional growth
  • Cascade – This style is designed to replicate a tree growing on the side of a cliff, and the branches sometimes reach lower than the pot itself
  • Windswept – This style can be applied to other forms, such as slanting or cascade, but is meant to resemble a tree that grew in strong winds
  • Exposed root – The roots appear like extensions of the trunk and appear to “sit” on the ground, but can also be made to grow across the terrain

How to Perfectly Make Your Bed like a Professional

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Making your own bed for yourself is easy to do, but doing it in order to impress and set the mood for your day can be slightly trickier.

The secret to any well-made bed is in the corners. For instance, hospital corners lets your top sheet stay taut and gives your bed a more “finished” appearance. And when you’re making your bed to show it off to guests, it’s definitely much better than simply tucking it under the mattress.

While it may take a few times to master it, it becomes easier after that. Here’s how you can start making your bed like a professional:

1. Spread out the bottoms and fit the sheet corners around those of the mattress. Once that’s done, stand at the foot of the bed and spread a top sheet over your fitted sheet.

Be sure to leave a small space between the headboard and the top of the sheet. To avoid confusion, keep in mind that the top sheet is part with the large hem.

2. Tuck the sheet ends at the foot of the bed and make sure that the sheets are tucked smoothly in. Next, make a hospital corner on one side of the mattress by lifting the draping sheet from the side. Be sure to give about sixteen inches of room when doing this.

If you see a triangle-shaped drape between the mattress and the bedding, tuck it in. With your free hand, hold the corner in place and fold the drape over to form a forty-five degree angle.

Repeat the last step for both sides of the bed as well as the blanket.

3. Add the duvet using the “burrito technique”, where you lie it flat on the bed showing the wrong side, and then roll it up along with the comforter as you go along. Next, flip the cover over the end and zip up the duvet.

Unroll your duvet and spread your comforter out – this time, you will see the right side instead. Give your comforter a light shake to even it out on the bed.

4. Add the finishing touches such as the pillows, which you can choose to either let show above the duvet or simply have tucked in beneath them.

If you choose to do the latter, give them a good fluffing and pat-down before placing them on the head of the bed and gently fold the duvet back over them. However, if you prefer the former, simply arrange them according to size, color, or design.

For any finishing touches, you can add things such as extra blankets and cushions to fit your room’s design.

5 Financial Rules You Should Know by 30

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In your 20s, you can still be a bit immature about your finances, but thou shall strive hard in your 30s and beyond.

Here’s our short list of financial rules every person in their 30s should know. Now that you are older and (hopefully) wiser, these tips should be able to help you protect and enrich the wealth you built in your 20s and lead you towards financial security. 

  1. Reevaluate your budget

You’ve established a reasonable budget in your 20s, and perhaps have already accumulated some savings. However, your expenses, ambitions, wants and needs will likely change as you get older. Your budget will have to adjust to certain changes like getting married, having kids and/or having a business. It is about balancing act—how you spread around your income. If you have gotten a raise, consider increasing your savings instead of your expenses.

  • Adjust your insurance policies

By now, you have probably invested on some properties and assets, so make sure to cover them all. Perhaps, you have rented a bigger space or have probably bought a more private one. Maybe you are planning on buying a car or a house. How about that family member who is dependent on you financially? Have you got them life insurance yet? All these call for additional protection.

  • Save 15 percent of your salary for retirement

When you first started saving for retirement, you may only have contributed enough to earn your CPF, or maybe you just let your CPF’s automated policy to dictate the income percentage you save, which is typically at three percent. However, experts recommend slashing off at least 15 percent of your gross income to your retirement. The good news is that your employer’s contribution counts. So, if your employer gives four percent to your CPF, you only have to save 11 percent.

  • Boost your emergency fund

Check your emergency fund, and ask yourself whether it’s enough to support the lifestyle you have? Chances are, you have more bills to pay now than you did when you were in your 20s. The emergency fund you have a decade ago is not enough now that you’re in your 30s.

  • Buy a house the smart way

If you have waited until you are in your 30s to buy a home, make sure to do it the smartest way possible. Get a modest home that you know you can afford to avoid being mortgage poor and leave some resources for other expenses. If possible, get a house that you can buy directly from the owner to avoid real estate agents commissions.

There are a whole lot more of financial decisions you will have to make later in your life. Apart from keeping these tips in mind, the best you can do is to talk to a licensed financial adviser in Singapore.

10 Small Habits to Improve Your Overall Well-Being

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Low energy level and poor health negatively impacts your everyday life. Your creativity may decline, leaving you with poor ideas and zero inspiration at work or in school. Projects and tasks suddenly become too tedious and your social life comes to almost non-existent compared to how it used to be.

What you can do is to transform yourself and live a healthier lifestyle. Make it a habit to do some activities that will bring back your zest and energy for life. By making these practices part of your lifestyle, you will be able to get back to your optimum state of overall well-being.

  1. Chew your food well

Chew your food longer. It lets you enjoy your food more and helps you eat less as well.

  • Aim to complete 10,000 steps a day

This may sound a lot, but it isn’t really as difficult. You’ll get it done by taking a morning and afternoon stroll at the part, and taking the stairs instead of the elevator.

  • Keep fruits and veggies in the freezer

This ensures they’ll last until you are ready to eat them. Having ready-to-eat healthy snacks also helps avoid unhealthy snacking, especially during inconvenient times of the day.

  • Choose water over soft drinks
    Soft drinks are like liquidized sugar. They taste good, but leave you feeling bad. Just skip sodas and powdered juices altogether and have water instead.

  • Always bring a water bottle with you
    In line with the previous point, having water bottle with you at all times makes it easy for you to drink more water instead of soft drinks.
  • Tuck yourself to bed half an hour earlier than usual
    With Netfilx, Youtube and Facebook, it’s easy to lose track of your bedtime. Other than having an alarm that goes off every morning, set one at night that tells you it’s time to go to bed. Your mind and body will thank you for that.
  • Take a time off to explore Mother Nature

Being one with nature from time to time shows a profound effect on a person’s mental well-being, mainly because your body is exposed to natural daylight, inreasing your body’s serotonin levels.

  • Have something to look forward to

Plan something that you enjoy doing, whether it’s a brunch with friends, curling up in bed with a book or a holiday getaway with beau. It brings positivity and anticipation that increases your happiness level.

  • Learn to do things by yourself
    Low self-esteem or self-worth causes people to think that they cannot do anything on their own. Learn to be independent and start doing things by yourself. It helps build confidence and gives you a sense of freedom.
  • Avoid taking photos of every single thing

It’s fun to take photos, but spending too much time on it decreases your happiness. Be in the moment and appreciate what’s in front of you.

Take your picks from this list and focus on mastering them for a happier and more positive outlook in life.

5 Things You Can Do to Stop Dreading Your Next Birthday

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Is your birthday coming up soon? Instead of dreading your 30th, 40th, or even your 70th birthday, here’s how to embrace every milestone birthday of your life.

  1. Know that that feeling will eventually go away.

Dislike the thought of another year added to your age? Take comfort in the idea that this dreadful feeling of getting old won’t last. According to experts, self-esteem grows with age. As you get older, you get more comfortable of yourself. You experience more, learn more, and in result will have better understanding of the world around you—and yourself.

  • Rethink your birthday celebration

Sometimes, what we actually dread most about our birthday is not the idea of getting old, but the party we have to throw. If it seems exhausting to host a birthday bash, know that you don’t have to. Instead of planning for a grand celebration with cakes, balloons, drinks and loud music, consider devoting your time to have an intimate dinner with your loved ones or a Skype date with far-flung family members. Nothing cultivates gratitude than being reminded of how much you love and are loved in return.

  • Focus on the things you can do, rather than what you can’t

Focusing on things that aging has taken away from you will only lead you to a dark and unhappy path. Ultimately, you start questioning yourself of your ability to achieve greater goals in the next years of your life. Always remember that you also had limitations during your youth, just as you have now. You will have better chance of achieving your goals if you focus on your abilities, rather than dwelling on your disabilities.

  • Start a new project

Sure, your youthfulness brings so much energy to the table, but let’s also not forget that the older we get, the smarter we are at channeling our resources in a more effective way. Tap your accumulated knowledge and wisdom from years of experience to kick-start a new endeavor at an age that people often think of “past his prime.”

  • Boost your personal growth

If you feel confident inside, you’re much more able to embrace your outer being. Keep a gratitude journal, read inspiration books or explore things on your own. Find a new hobby and pour your energy into something that makes you feel accomplished. You could also consider signing up for a course, such as a photography lesson or a yoga class, perhaps. Concentrate on learning more. Age may have taken away your energy, but it certainly can’t take away your knowledge (at least for the next 40 years of your life).

Embrace your age. Make the most out of what’s in front of you, and stop wasting your time feeling like your best days are behind you.