20 ways to be motivated to excercise and how to see the results in a week

Staying motivated to exercise can be challenging, but here are 20 strategies to help you stay motivated and see results in a week:

1. Set Clear Goals: Define specific, achievable goals for your exercise routine, whether it's weight loss, muscle gain, or improved fitness levels.

2. Create a Schedule: Schedule your workouts like appointments and stick to them to develop consistency.

3. Find an Exercise Buddy: Partnering up with a friend or joining group classes can provide accountability and motivation.

4. Mix Up Your Routine: Incorporate variety into your workouts to keep things interesting and prevent boredom.

5. Reward Yourself: Set up a reward system for reaching milestones in your fitness journey, such as treating yourself to a massage or new workout gear.

6. Visualize Success: Visualize yourself achieving your fitness goals to stay motivated and focused.

7. Listen to Music: Create a workout playlist with energizing music to boost your mood and motivation during exercise.

8. Track Your Progress: Keep track of your workouts, progress, and achievements to see how far you've come.

9. Set Realistic Expectations: Understand that significant changes won't happen overnight and be patient with yourself.

10. Get Enough Rest: Ensure you're getting adequate sleep and rest days to allow your body to recover and prevent burnout.

11. Focus on How You Feel: Pay attention to the positive effects of exercise on your mood, energy levels, and overall well-being.

12. Visualize the Benefits: Remind yourself of the long-term benefits of exercise, such as improved health, increased confidence, and longevity.

13. Find Activities You Enjoy: Choose activities and workouts that you genuinely enjoy, whether it's dancing, hiking, or playing sports.

14. Set Mini-Goals: Break down your larger fitness goals into smaller, achievable milestones to celebrate along the way.

15. Stay Hydrated and Eat Well: Fuel your body with nutritious foods and stay hydrated to support your workouts and recovery.

16. Get Inspired: Follow fitness influencers, read success stories, or watch motivational videos to stay inspired and motivated.

17. Visualize Your Progress: Take progress photos or measurements to visually track your changes over time.

18. Join Challenges or Competitions: Participate in fitness challenges or competitions to push yourself and stay motivated.

19. Practice Positive Self-Talk: Replace negative thoughts with positive affirmations to boost your confidence and motivation.

20. Celebrate Small Wins: Acknowledge and celebrate your small achievements and victories along the way to stay motivated and encouraged.

While seeing significant results in just one week may be unrealistic, implementing these strategies can help you stay motivated and set the foundation for long-term success in your fitness journey. Remember to listen to your body, be patient, and enjoy the process of becoming healthier and stronger.

What are the 10 improvements we can envision in Singapore in 20 years time?

Envisioning improvements in Singapore over the next 20 years involves considering advancements in various aspects of society, technology, infrastructure, and governance. Here are ten potential improvements that Singapore could see in the next two decades:

1. **Green Infrastructure and Sustainable Development**: Singapore may prioritize sustainability by implementing green infrastructure, such as eco-friendly buildings, renewable energy sources, and urban green spaces. This could lead to a healthier environment and reduced carbon footprint.

2. **Smart Nation Initiatives**: Singapore could further evolve into a Smart Nation, leveraging technology to enhance efficiency, connectivity, and citizen services. This might include widespread adoption of Internet of Things (IoT) devices, data analytics for urban planning, and digitalization of government services.

3. **Transportation Innovations**: Singapore could witness advancements in transportation, including the expansion of public transit networks, integration of autonomous vehicles, and the development of high-speed rail connections with neighboring countries.

4. **Affordable Housing Solutions**: With land scarcity being a challenge, Singapore may innovate in housing solutions to ensure affordable and sustainable housing for its residents. This could involve vertical urban planning, modular construction methods, and enhanced public housing policies.

5. **Healthcare Accessibility and Innovation**: Singapore's healthcare system could become more accessible and innovative, with advancements in telemedicine, personalized medicine, preventive healthcare initiatives, and affordable healthcare options for all segments of the population.

6. **Education Reform and Lifelong Learning**: Singapore may continue to reform its education system to emphasize critical thinking, creativity, and adaptability. Lifelong learning programs could become more prevalent, ensuring that citizens are equipped with the skills needed for a rapidly changing economy.

7. **Cultural Diversity and Inclusivity**: Singapore could celebrate and embrace its multiculturalism even more, promoting greater understanding, acceptance, and integration among diverse communities. Initiatives to preserve and promote cultural heritage could flourish.

8. **Innovation and Entrepreneurship Hub**: Singapore may solidify its position as a leading global hub for innovation and entrepreneurship. This could involve fostering a conducive ecosystem for startups, attracting top talent, and investing in research and development across various industries.

9. **Climate Resilience and Adaptation**: Given the threat of climate change, Singapore may intensify efforts to enhance resilience against rising sea levels, extreme weather events, and environmental degradation. This could involve coastal protection measures, sustainable water management, and climate-friendly infrastructure.

10. **Governance and Citizen Engagement**: Singapore could continue to evolve its governance model to be more transparent, participatory, and responsive to citizen needs. Digital platforms and civic engagement initiatives might be expanded to foster greater collaboration between the government and the public.

These improvements are speculative, but they reflect potential areas of focus and development for Singapore over the next two decades, driven by technological advancements, societal needs, and policy priorities.

What are the 50 things that waste Money in Singapore / Malaysia / Indonesia?

Wasting money can happen anywhere, including Singapore. Here are 50 common things that can drain your finances in the Lion City:

1. Eating Out Frequently: Singapore has a vibrant food scene, but dining out regularly can quickly add up.

2.Buying Coffee Daily: Those morning lattes or midday pick-me-ups can accumulate a hefty bill over time.

3. Taking Taxis Everywhere While convenient, taxis are more expensive than public transportation options.

4. Not Using Public Transport Cards: Failing to utilize fare cards like EZ-Link or NETS FlashPay can result in higher transport costs.

5. **Paying Full Price for Movies**: Look out for discounts, promotions, or movie memberships to save on cinema tickets.

6. **Impulse Shopping at Malls**: Singapore has numerous malls, but impulse purchases can wreck your budget.

7. **Paying for Gym Memberships You Don’t Use**: Subscriptions to gyms or fitness classes can be wasted money if you don't utilize them.

8. **Subscribing to Multiple Streaming Services**: Consider consolidating your subscriptions to save money.

9. **Not Packing Lunch**: Buying lunch every day can be expensive. Preparing meals at home can save a significant amount.

10. **Ignoring Discount Coupons**: Keep an eye out for discount vouchers and coupons to save on various purchases.

11. **Buying Bottled Water**: Tap water in Singapore is safe to drink, so there's no need to spend money on bottled water.

12. **Not Utilizing Cashback or Rewards Credit Cards**: Credit cards offering cashback or rewards can help you save on everyday purchases.

13. **Paying ATM Fees**: Plan your withdrawals to avoid ATM fees, or use banks that offer fee-free withdrawals.

14. **Buying Brand Name Medications**: Generic medications are often much cheaper and just as effective.

15. **Paying for Unnecessary Insurance**: Review your insurance policies regularly to ensure you're not overpaying for coverage you don't need.

16. **Overusing Air Conditioning**: Singapore’s hot climate can lead to high energy bills if you're not mindful of your air conditioning usage.

17. **Not Comparing Prices**: Always shop around and compare prices before making significant purchases.

18. **Ignoring Bank Fees**: Pay attention to bank fees for services like ATM withdrawals, overdrafts, or monthly maintenance.

19. **Not Using Mobile Payment Apps**: Apps like GrabPay or PayNow often offer discounts or cashback rewards.

20. **Paying for Unused Subscriptions**: Regularly review your subscriptions and cancel those you no longer use.

21. **Ignoring Utility Usage**: Being mindful of water and electricity usage can lead to significant savings on utility bills.

22. **Not Buying Groceries Wisely**: Look out for promotions, discounts, and bulk deals when grocery shopping.

23. **Not Carpooling or Using Ride-Sharing Apps**: Sharing rides can significantly reduce transportation costs.

24. **Paying for Brand Name Clothes**: Consider buying generic or less expensive clothing brands to save money.

25. **Not Taking Advantage of Public Libraries**: Singapore has excellent public libraries where you can borrow books, movies, and more for free.

26. **Buying Books Instead of Borrowing**: Instead of purchasing books, borrow them from libraries or consider e-books.

27. **Overusing Data on Mobile Plans**: Monitor your data usage to avoid exceeding your plan limits and incurring extra charges.

28. **Paying for Excessive Data or Call Plans**: Review your mobile plan to ensure it suits your usage patterns and adjust if necessary.

29. **Ignoring Early Bird Promotions**: Take advantage of early bird promotions for events, flights, or hotel bookings.

30. **Not Carrying a Reusable Shopping Bag**: Paying for plastic bags at supermarkets can add up over time.

31. **Buying Expensive Gifts**: Consider thoughtful but budget-friendly gifts rather than expensive ones.

32. **Not Packing Snacks for Outings**: Buying snacks while out can be costly. Packing your own snacks can save money.

33. **Paying for Premium Cable TV**: Evaluate your TV-watching habits and consider downgrading to a cheaper package.

34. **Ignoring Free Events and Activities**: Singapore offers numerous free events, concerts, and exhibitions. Take advantage of them.

35. **Paying for Premium Parking**: Opt for cheaper parking options or utilize public transportation where possible.

36. **Not Utilizing Work Benefits**: Take advantage of perks like company-sponsored events, discounts, or wellness programs.

37. **Not Planning Meals**: Planning meals in advance can reduce food waste and impulse buying.

38. **Ignoring DIY Repairs**: Learning to fix minor household issues yourself can save on repair costs.

39. **Paying for Excessive Data Storage**: Consider deleting old files or using free cloud storage instead of paying for extra storage.

40. **Buying Expensive Cosmetics**: Look for affordable alternatives or wait for sales to stock up on cosmetics.

41. **Not Using Energy-Efficient Appliances**: Energy-efficient appliances can lead to long-term savings on utility bills.

42. **Overlooking Free Health Screenings**: Take advantage of free health screenings and check-ups when available.

43. **Buying Lunch at Tourist Areas**: Eating at tourist spots can be more expensive. Explore local eateries for cheaper options.

44. **Ignoring Loyalty Programs**: Join loyalty programs for your favorite stores or restaurants to earn discounts or rewards.

45. **Not Negotiating Prices**: Don’t be afraid to negotiate prices, especially for big-ticket items or services.

46. **Paying for Excessive Data Roaming**: Use Wi-Fi whenever possible and purchase local SIM cards when traveling to avoid high roaming charges.

47. **Ignoring DIY Household Cleaning**: Making your own cleaning solutions can be cheaper than buying commercial products.

48. **Buying Single-Use Plastics**: Invest in reusable alternatives to single-use plastics to save money in the long run.

49. **Not Carrying a Water Bottle**: Staying hydrated is important, but buying drinks while out can be expensive. Carry a reusable water bottle instead.

50. **Ignoring Financial Planning**: Not having a budget or financial plan can lead to unnecessary spending and financial instability.

Certainly, here are 50 common expenses that can waste money in Malaysia:

1. **Dining Out Frequently**: Eating out at restaurants and cafes regularly can drain your finances quickly.

2. **Buying Coffee Daily**: Those daily trips to coffee shops can add up significantly over time.

3. **Taking Taxis Everywhere**: Relying on taxis for transportation instead of using public transport can be costly.

4. **Not Using Public Transport Cards**: Failing to utilize public transport cards like Touch 'n Go can result in higher transportation costs.

5. **Paying Full Price for Movies**: Look for discounts, promotions, or movie memberships to save on cinema tickets.

6. **Impulse Shopping at Malls**: Malaysia has many shopping malls, but impulsive purchases can hurt your budget.

7. **Subscribing to Multiple Streaming Services**: Consider consolidating your subscriptions to save money on entertainment.

8. **Not Packing Lunch**: Buying lunch every day can be expensive. Packing meals from home can save a significant amount.

9. **Paying for Unused Gym Memberships**: Gym subscriptions can be wasted money if you don't utilize them regularly.

10. **Ignoring Discount Coupons**: Keep an eye out for discount vouchers and coupons to save on various purchases.

11. **Buying Bottled Water**: Invest in a reusable water bottle to avoid constantly buying bottled water.

12. **Not Utilizing Cashback or Rewards Credit Cards**: Credit cards offering cashback or rewards can help you save on everyday purchases.

13. **Paying ATM Fees**: Plan your withdrawals to avoid ATM fees, or use banks that offer fee-free withdrawals.

14. **Buying Brand Name Medications**: Generic medications are often much cheaper and just as effective.

15. **Paying for Unnecessary Insurance**: Review your insurance policies regularly to ensure you're not overpaying for coverage you don't need.

16. **Overusing Air Conditioning**: Malaysia's hot and humid climate can lead to high energy bills if you're not mindful of your air conditioning usage.

17. **Not Comparing Prices**: Always shop around and compare prices before making significant purchases.

18. **Ignoring Bank Fees**: Pay attention to bank fees for services like ATM withdrawals, overdrafts, or monthly maintenance.

19. **Not Using Mobile Payment Apps**: Apps like GrabPay or Boost often offer discounts or cashback rewards.

20. **Paying for Unused Subscriptions**: Regularly review your subscriptions and cancel those you no longer use.

21. **Ignoring Utility Usage**: Being mindful of water and electricity usage can lead to significant savings on utility bills.

22. **Not Buying Groceries Wisely**: Look out for promotions, discounts, and bulk deals when grocery shopping.

23. **Not Carpooling or Using Ride-Sharing Apps**: Sharing rides can significantly reduce transportation costs.

24. **Paying for Brand Name Clothes**: Consider buying generic or less expensive clothing brands to save money.

25. **Not Taking Advantage of Public Libraries**: Borrowing books, movies, and other materials from public libraries can save money.

26. **Buying Books Instead of Borrowing**: Utilize libraries or e-books instead of purchasing books.

27. **Overusing Data on Mobile Plans**: Monitor your data usage to avoid exceeding your plan limits and incurring extra charges.

28. **Paying for Excessive Data or Call Plans**: Review your mobile plan to ensure it suits your usage patterns and adjust if necessary.

29. **Ignoring Early Bird Promotions**: Take advantage of early bird promotions for events, flights, or hotel bookings.

30. **Not Carrying a Reusable Shopping Bag**: Paying for plastic bags at supermarkets can add up over time.

31. **Buying Expensive Gifts**: Consider thoughtful but budget-friendly gifts rather than expensive ones.

32. **Not Packing Snacks for Outings**: Buying snacks while out can be costly. Packing your own snacks can save money.

33. **Paying for Premium Cable TV**: Evaluate your TV-watching habits and consider downgrading to a cheaper package.

34. **Ignoring Free Events and Activities**: Malaysia offers numerous free events, concerts, and exhibitions. Take advantage of them.

35. **Paying for Premium Parking**: Opt for cheaper parking options or utilize public transportation where possible.

36. **Not Utilizing Work Benefits**: Take advantage of perks like company-sponsored events, discounts, or wellness programs.

37. **Not Planning Meals**: Planning meals in advance can reduce food waste and impulse buying.

38. **Ignoring DIY Repairs**: Learning to fix minor household issues yourself can save on repair costs.

39. **Paying for Excessive Data Storage**: Consider deleting old files or using free cloud storage instead of paying for extra storage.

40. **Buying Expensive Cosmetics**: Look for affordable alternatives or wait for sales to stock up on cosmetics.

41. **Not Using Energy-Efficient Appliances**: Energy-efficient appliances can lead to long-term savings on utility bills.

42. **Overlooking Free Health Screenings**: Take advantage of free health screenings and check-ups when available.

43. **Buying Lunch at Tourist Areas**: Eating at tourist spots can be more expensive. Explore local eateries for cheaper options.

44. **Ignoring Loyalty Programs**: Join loyalty programs for your favorite stores or restaurants to earn discounts or rewards.

45. **Not Negotiating Prices**: Don’t be afraid to negotiate prices, especially for big-ticket items or services.

46. **Paying for Excessive Data Roaming**: Use Wi-Fi whenever possible and purchase local SIM cards when traveling to avoid high roaming charges.

47. **Ignoring DIY Household Cleaning**: Making your own cleaning solutions can be cheaper than buying commercial products.

48. **Buying Single-Use Plastics**: Invest in reusable alternatives to single-use plastics to save money in the long run.

49. **Not Carrying a Water Bottle**: Staying hydrated is important, but buying drinks while out can be expensive. Carry a reusable water bottle instead.

50. **Ignoring Financial Planning**: Not having a budget or financial plan can lead to unnecessary spending and financial instability.

In Indonesia, like any other country, there are various things that can drain your finances if you're not careful. Here are 50 common expenses that might waste money in Indonesia:

1. **Eating Out Frequently**: Dining out regularly can quickly add up, especially in popular tourist areas.

2. **Buying Coffee Daily**: Those daily cups of coffee can accumulate a significant expense over time.

3. **Taking Taxis Everywhere**: While convenient, relying on taxis for transportation can be costly. Opt for public transportation when possible.

4. **Not Using Public Transport Cards**: Failing to use public transport cards like e-money or e-tolls can result in higher transportation costs.

5. **Paying Full Price for Movies**: Look out for discounts, promotions, or movie memberships to save on cinema tickets.

6. **Impulse Shopping at Malls**: Indonesia has many shopping malls, but impulsive purchases can hurt your budget.

7. **Subscribing to Multiple Streaming Services**: Consider consolidating your subscriptions to save money on entertainment.

8. **Not Packing Lunch**: Buying lunch every day can be expensive. Preparing meals at home can save a significant amount.

9. **Paying for Unused Gym Memberships**: Gym subscriptions can be wasted money if you don't utilize them regularly.

10. **Ignoring Discount Coupons**: Keep an eye out for discount vouchers and coupons to save on various purchases.

11. **Buying Bottled Water**: Invest in a reusable water bottle to avoid constantly buying bottled water.

12. **Not Utilizing Cashback or Rewards Credit Cards**: Credit cards offering cashback or rewards can help you save on everyday purchases.

13. **Paying ATM Fees**: Plan your withdrawals to avoid ATM fees, or use banks that offer fee-free withdrawals.

14. **Buying Brand Name Medications**: Generic medications are often much cheaper and just as effective.

15. **Paying for Unnecessary Insurance**: Review your insurance policies regularly to ensure you're not overpaying for coverage you don't need.

16. **Overusing Air Conditioning**: Indonesia's hot climate can lead to high energy bills if you're not mindful of your air conditioning usage.

17. **Not Comparing Prices**: Always shop around and compare prices before making significant purchases.

18. **Ignoring Bank Fees**: Pay attention to bank fees for services like ATM withdrawals, overdrafts, or monthly maintenance.

19. **Not Using Mobile Payment Apps**: Apps like GoPay or OVO often offer discounts or cashback rewards.

20. **Paying for Unused Subscriptions**: Regularly review your subscriptions and cancel those you no longer use.

21. **Ignoring Utility Usage**: Being mindful of water and electricity usage can lead to significant savings on utility bills.

22. **Not Buying Groceries Wisely**: Look out for promotions, discounts, and bulk deals when grocery shopping.

23. **Not Carpooling or Using Ride-Sharing Apps**: Sharing rides can significantly reduce transportation costs.

24. **Paying for Brand Name Clothes**: Consider buying generic or less expensive clothing brands to save money.

25. **Not Taking Advantage of Public Libraries**: Borrowing books, movies, and other materials from public libraries can save money.

26. **Buying Books Instead of Borrowing**: Utilize libraries or e-books instead of purchasing books.

27. **Overusing Data on Mobile Plans**: Monitor your data usage to avoid exceeding your plan limits and incurring extra charges.

28. **Paying for Excessive Data or Call Plans**: Review your mobile plan to ensure it suits your usage patterns and adjust if necessary.

29. **Ignoring Early Bird Promotions**: Take advantage of early bird promotions for events, flights, or hotel bookings.

30. **Not Carrying a Reusable Shopping Bag**: Paying for plastic bags at supermarkets can add up over time.

31. **Buying Expensive Gifts**: Consider thoughtful but budget-friendly gifts rather than expensive ones.

32. **Not Packing Snacks for Outings**: Buying snacks while out can be costly. Packing your own snacks can save money.

33. **Paying for Premium Cable TV**: Evaluate your TV-watching habits and consider downgrading to a cheaper package.

34. **Ignoring Free Events and Activities**: Indonesia offers numerous free events, concerts, and exhibitions. Take advantage of them.

35. **Paying for Premium Parking**: Opt for cheaper parking options or utilize public transportation where possible.

36. **Not Utilizing Work Benefits**: Take advantage of perks like company-sponsored events, discounts, or wellness programs.

37. **Not Planning Meals**: Planning meals in advance can reduce food waste and impulse buying.

38. **Ignoring DIY Repairs**: Learning to fix minor household issues yourself can save on repair costs.

39. **Paying for Excessive Data Storage**: Consider deleting old files or using free cloud storage instead of paying for extra storage.

40. **Buying Expensive Cosmetics**: Look for affordable alternatives or wait for sales to stock up on cosmetics.

41. **Not Using Energy-Efficient Appliances**: Energy-efficient appliances can lead to long-term savings on utility bills.

42. **Overlooking Free Health Screenings**: Take advantage of free health screenings and check-ups when available.

43. **Buying Lunch at Tourist Areas**: Eating at tourist spots can be more expensive. Explore local eateries for cheaper options.

44. **Ignoring Loyalty Programs**: Join loyalty programs for your favorite stores or restaurants to earn discounts or rewards.

45. **Not Negotiating Prices**: Don’t be afraid to negotiate prices, especially for big-ticket items or services.

46. **Paying for Excessive Data Roaming**: Use Wi-Fi whenever possible and purchase local SIM cards when traveling to avoid high roaming charges.

47. **Ignoring DIY Household Cleaning**: Making your own cleaning solutions can be cheaper than buying commercial products.

48. **Buying Single-Use Plastics**: Invest in reusable alternatives to single-use plastics to save money in the long run.

49. **Not Carrying a Water Bottle**: Staying hydrated is important, but buying drinks while out can be expensive. Carry a reusable water bottle instead.

50. **Ignoring Financial Planning**: Not having a budget or financial plan can lead to unnecessary spending and financial instability.

User What are the 45 healthy breakfast to eat in Singapore and where to buy it?

Here's a list of 45 healthy breakfast options commonly found in Singapore along with suggestions on where you can buy them:

1. **Whole Grain Toast with Avocado:** Available at cafes and bakeries like Toast Box, Ya Kun Kaya Toast, and Cedele.

2. **Greek Yogurt Parfait:** You can find Greek yogurt parfait at cafes and yogurt specialty shops like Yogurtland, Yole, and Llao Llao.

3. **Oatmeal:** Instant oatmeal packets are available at supermarkets like FairPrice, Cold Storage, and Giant. You can also find oatmeal bowls at cafes like Starbucks and Coffee Bean & Tea Leaf.

4. **Smoothie Bowl:** Smoothie bowls are popular at health food cafes and juice bars like Project Acai, An Acai Affair, and Haakon Superfoods & Juice.

5. **Egg Omelette:** You can make egg omelettes at home or find them at cafes and breakfast spots like Wild Honey, Marche Movenpick, and Eggs & Berries.

6. **Muesli:** Muesli can be found at supermarkets and health food stores like FairPrice Finest, Cold Storage, and Nature's Farm.

7. **Quinoa Porridge:** Quinoa can be purchased at supermarkets like FairPrice and Cold Storage. Try cooking it at home and topping it with fruits and nuts.

8. **Chia Seed Pudding:** Chia seeds are available at supermarkets and health food stores. You can make chia seed pudding at home or find it at cafes like Grain Traders and Daily Cut.

9. **Banana Pancakes:** Whole grain pancake mixes and bananas can be found at supermarkets. Make your own pancakes at home or visit cafes like Pancake House and The Providore.

10. **Avocado Toast:** Avocado toast is available at cafes and bakeries like Joe & Dough, Common Man Coffee Roasters, and Forty Hands.

11. **Egg Muffins:** Make egg muffins at home using muffin tins or find them at cafes like Cedele and Starbucks.

12. **Fruit Salad:** You can make fruit salad at home using a variety of fruits from supermarkets or find it pre-made at salad bars in supermarkets like FairPrice Xtra and Cold Storage.

13. **Cottage Cheese with Fruit:** Cottage cheese is available at supermarkets like FairPrice and Cold Storage. Pair it with fresh fruits for a healthy breakfast.

14. **Breakfast Burrito:** Breakfast burritos can be found at Mexican restaurants like Muchachos, Guzman y Gomez, and Baja Fresh.

15. **Breakfast Wrap:** Look for breakfast wraps at cafes and fast food chains like Subway, McDonald's, and Starbucks.

16. **Tofu Scramble:** Make tofu scramble at home using tofu from supermarkets and vegetables. You can also find it at vegetarian cafes and restaurants like Real Food and Loving Hut.

17. **Acai Bowl:** Acai bowls are available at acai specialty shops like Acai Affair, Project Acai, and Haakon Superfoods & Juice.

18. **Rice Porridge (Congee):** Rice porridge can be found at hawker centers and Chinese restaurants like Zhen Zhen Porridge, Tiong Shian Porridge Centre, and Imperial Treasure Cantonese Cuisine.

19. **Egg and Avocado Sandwich:** Look for egg and avocado sandwiches at cafes and sandwich shops like Subway, Starbucks, and The Sandwich Shop.

20. **Breakfast Salad:** Breakfast salads can be found at salad bars in supermarkets like FairPrice Xtra and Cold Storage. You can also make your own at home using mixed greens, eggs, and vegetables.

21. **Peanut Butter Banana Toast:** Peanut butter and bananas are available at supermarkets like FairPrice and Cold Storage. Make your own toast at home or find it at cafes like Toast Box and Starbucks.

22. **Yogurt with Granola:** Yogurt and granola are available at supermarkets like FairPrice and Cold Storage. Pair them together for a healthy breakfast option.

23. **Frittata:** Make frittatas at home using eggs and vegetables or find them at cafes and bakeries like Cedele and Wild Honey.

24. **Veggie Breakfast Bowl:** Veggie breakfast bowls can be found at cafes and health food spots like Kitchen by Food Rebel and Real Food.

25. **Chia Seed Smoothie:** Chia seeds and fruits are available at supermarkets. Blend them together for a nutritious smoothie or find them at juice bars like Boost Juice and Juice Works.

26. **Egg Wrap:** Look for egg wraps at cafes and sandwich shops like Subway, Cedele, and Joe & Dough.

27. **Nut Butter Overnight Oats:** Nut butter and oats are available at supermarkets. Mix them together and let them sit overnight for a delicious breakfast option.

28. **Baked Oatmeal:** Make baked oatmeal at home using oats, milk, and fruits or find it at cafes and bakeries like Cedele and Joe & Dough.

29. **Breakfast Tacos:** Breakfast tacos can be found at Mexican restaurants like Muchachos and Lucha Loco.

30. **Green Smoothie:** Make green smoothies at home using spinach, kale, and fruits or find them at juice bars like Juice Works and Simply Wrapps.

31. **Egg and Veggie Stir-Fry:** Make egg and veggie stir-fry at home using eggs and vegetables from supermarkets or find it at hawker centers.

32. **Rice Paper Rolls:** Look for rice paper rolls at Vietnamese restaurants like Wrap & Roll and Mrs Pho.

33. **Breakfast Pizza:** Breakfast pizzas can be found at cafes and pizza joints like PizzaExpress and Skinny Pizza.

34. **Egg and Cheese Quesadilla:** Look for egg and cheese quesadillas at Mexican restaurants like Muchachos and Guzman y Gomez.

35. **Fruit and Nut Toast:** Fruit and nut toast can be found at cafes and bakeries like Cedele and Toast Box.

36. **Vegan Breakfast Bowl:** Vegan breakfast bowls can be found at vegan cafes and restaurants like VeganBurg and Real Food.

37. **Egg and Veggie Wrap:** Look for egg and veggie wraps at cafes and sandwich shops like Subway and Cedele.

38. **Yogurt Parfait with Nut Butter:** Look for yogurt parfaits with nut butter at cafes and yogurt specialty shops like Milk & Honey and Smitten Cafe.

39. **Breakfast Sushi:** Look for breakfast sushi at cafes and Japanese restaurants like Sushi Tei and Ichiban Boshi.

40. **Egg and Veggie Hash:** Make egg and veggie hash at home using eggs and vegetables or find it at cafes and breakfast spots like Wild Honey and Cedele.

41. **Nutty Banana Bread:** Nutty banana bread can be found at bakeries and cafes like Cedele and Toast Box.

42. **Egg and Spinach Muffins:** Look for egg and spinach muffins at cafes and bakeries like Cedele and Starbucks.

43. **Breakfast Tostadas:** Look for breakfast tostadas at Mexican restaurants like Muchachos and Guzman y Gomez.

44. **Quinoa Salad:** Look for quinoa salads at cafes and salad bars like SaladStop! and The Salad Corner.

45. **Egg and Veggie Frittata:** Look for egg and veggie frittatas at cafes and

How to do Dividend Investing in Singapore

Dividend investing in Singapore involves purchasing stocks of companies listed on the Singapore Exchange (SGX) with the objective of receiving regular dividend payments. Here are the steps to get started with dividend investing in Singapore:

1. **Educate Yourself:**

Understand the basics of dividend investing, including how dividends work, different dividend payment schedules, and factors that influence dividend payouts. Check out the www.sgx.com. From there you can check the stock screener whereby you can filter the dividend yields on every company. Take note high dividend yield does not mean it is a good company and a low dividend yield does not mean the company is not growing. There are a lot of youtube videos to check on what is dividend investing and what stocks and ETFs to go for. Always start with a small amount and as you educate yourself more and more comfortable, you can go for higher amount. 

2. **Set Investment Goals:**

Define your investment objectives, risk tolerance, and time horizon. Determine how much you can invest in dividend-paying stocks and what level of income you aim to generate from dividends. The reason is so that you only invest on the money that you do not need and take note. Investment is always for the long term as market will go up and down over the years. For my own target, i'm looking at generating $50k per year whereby it will be sufficient to cover my household expenses. The next bound i'm looking at is $100k per year whereby i can afford to invest the other $50k in other riskier assets like bit coin, antiques, collectibles and art collection or additional stocks, real estates etc. After that my next bound is $250k per year. 

3. **Open a Brokerage Account:**

Choose a reputable brokerage firm in Singapore that offers access to the SGX. Compare brokerage fees, trading platforms, research tools, and customer service to select the best option for your needs. I have 3 trading accounts, poems, tiger and Moomoo. My largest portfolio is in my poems account, follow by Moomoo and tiger. There are f

4. **Research Dividend-Paying Stocks:**

Conduct thorough research on dividend-paying stocks listed on the SGX. Look for companies with a history of consistent dividend payments, strong financial performance, and sustainable business models. Consider factors such as dividend yield, payout ratio, dividend growth, and company fundamentals. Also on the industry and whether you are familiar with it. Must understand the business model and whether the business have economic MOATS. 

5. **Diversify Your Portfolio:**

Build a diversified portfolio of dividend-paying stocks across different sectors and industries to reduce risk. Avoid concentrating too much of your investment in a single stock or sector. I make a mistake of focusing on a few stocks and right now my portfolio is down about 25%. I'm focusing on the bank stocks this year and build up my bank portfolio for this year before going for other industries like REITS. 

6. **Evaluate Dividend Metrics:**

Analyze key dividend metrics such as dividend yield (annual dividend per share divided by the stock price), dividend payout ratio (percentage of earnings paid out as dividends), and dividend growth rate. Focus on stocks with attractive dividend yields and sustainable payout ratios. One of the things i learn is that as i buy a certain stock after the research, instead of going all in. i should dollar cost averaging. Take example i want to buy DBS bank, as the price is $36, how can i ensure that i did not buy at the highest price, i will slowly dollar cost averaging for the next 12 months so over time even if the price goes up and down, my average price will still be lower than the highest point as it is impossible to time the market. 

7. **Monitor Company Performance:**

Stay informed about the financial performance and dividend policies of the companies in your portfolio. Monitor quarterly earnings reports, dividend announcements, and corporate developments that may impact dividend payments. It can also be a buying opportunity as long as the company still maintain it's economic MOAT. 

8. **Reinvest Dividends:**

Consider reinvesting dividends to compound your returns over time. Many brokerage platforms offer dividend reinvestment plans (DRIPs) that automatically reinvest dividends to purchase additional shares of the same stock. For my account in SRS, i've been investing into the S&P 500 and reinvest all the dividends that i got back. So far for the 15 months i've been investing, my portfolio has been up for 17%/ 

9. **Review and Adjust Your Portfolio:**

Regularly review your dividend portfolio to assess performance, make necessary adjustments, and rebalance holdings if needed. Reevaluate your investment goals and adjust your strategy accordingly. Definitely need to review to see which industry to keep a balance. Currently i'm building my portfolio based on industries. Banking, Telecommunications, Reits, Consumer, Technology, Waste management. I'm adjusting my portfolio as i progress. This year i'm going to increase my percentage for Banks to go up to at least 30% of my portfolio. 

10. **Stay Patient and Disciplined:**

 Dividend investing requires patience and discipline. Stay focused on your long-term investment objectives, avoid emotional decision-making, and be prepared to ride out market fluctuations. Nobody would want to see the portfolio goes down but this will happen. Just need to have conviction as long as the company do not go bust. 

By following these steps and maintaining a disciplined approach to dividend investing, you can build a portfolio of dividend-paying stocks that generate regular income and contribute to long-term wealth accumulation.

50 Savings Hacks for Singapore

Here's a list of 50 savings hacks tailored for Singapore:

1. **Track your expenses:** Use apps like Seedly or Money Lover to track where your money is going.

2. **Set a budget:** Allocate fixed amounts for different categories like groceries, dining out, entertainment, etc.

3. **Use public transport:** Utilize Singapore's efficient public transportation system instead of relying on taxis or private cars.

4. **Cook at home:** Eating out can be expensive. Cook meals at home and pack lunch for work.

5. **Buy in bulk:** Purchase non-perishable items in bulk to take advantage of discounts.

6. **Use cashback and rewards credit cards:** Look for credit cards that offer cashback or rewards for your everyday expenses.

7. **Comparison shop:** Compare prices online and in-store before making a purchase to ensure you're getting the best deal.

8. **Leverage loyalty programs:** Sign up for loyalty programs at your favorite stores to earn points and discounts.

9. **Opt for generic brands:** Generic brands often offer similar quality at a lower price compared to name brands.

10. **Cancel unused subscriptions:** Review your subscriptions regularly and cancel those you no longer use or need.

11. **Utilize free activities:** Explore free attractions and activities in Singapore like parks, museums, and cultural events.

12. **DIY maintenance:** Learn basic maintenance tasks like changing light bulbs or fixing leaky faucets to save on repair costs.

13. **Reduce energy consumption:** Turn off lights and appliances when not in use, and switch to energy-efficient appliances.

14. **Use coupons and vouchers:** Look for coupons and vouchers online or in newspapers to save on groceries and dining.

15. **Sell unused items:** Declutter your home and sell items you no longer need on platforms like Carousell or Facebook Marketplace.

16. **Host potluck dinners:** Instead of dining out with friends, host potluck dinners where everyone brings a dish to share.

17. **Utilize free Wi-Fi:** Save on data charges by using free Wi-Fi available at many cafes, libraries, and public spaces.

18. **Refinance loans:** Consider refinancing loans like your mortgage or car loan to take advantage of lower interest rates.

19. **Negotiate bills:** Negotiate with service providers like your internet or cable company to get better rates.

20. **Carpool:** Share rides with colleagues or friends when commuting to save on transportation costs.

21. **Grow your own herbs:** Start a small herb garden at home to save money on buying herbs for cooking.

22. **Unplug electronics:** Unplug chargers and electronic devices when not in use to save on electricity bills.

23. **Buy pre-owned items:** Purchase pre-owned items like furniture or electronics to save money.

24. **Use reusable bags:** Bring your own reusable bags when shopping to avoid having to pay for plastic bags.

25. **Plan meals:** Plan your meals for the week and make a grocery list to avoid impulse purchases.

26. **Opt for no-frills gym:** Choose a no-frills gym membership instead of more expensive options.

27. **DIY gifts:** Make homemade gifts for birthdays and holidays instead of buying expensive ones.

28. **Use the library:** Borrow books, movies, and music from the library instead of buying them.

29. **Buy during sales:** Take advantage of sales events like the Great Singapore Sale to purchase items at discounted prices.

30. **Utilize free resources:** Take advantage of free resources like online courses and tutorials instead of paying for classes.

31. **Rent out unused space:** Rent out a spare room or parking space to generate extra income.

32. **Pack snacks:** Bring your own snacks and drinks when going out to avoid expensive convenience store purchases.

33. **Opt for DIY beauty treatments:** Do your own manicures, pedicures, and hair treatments instead of going to a salon.

34. **Take advantage of cashback apps:** Use cashback apps like ShopBack to earn cashback on your online purchases.

35. **Use public Wi-Fi:** Save on mobile data usage by using public Wi-Fi whenever possible.

36. **Avoid impulse purchases:** Wait 24 hours before making a purchase to see if you really need it.

37. **Use discount codes:** Look for discount codes online before making online purchases.

38. **Buy in off-peak hours:** Purchase groceries and other items during off-peak hours to take advantage of discounts.

39. **DIY home repairs:** Learn how to do basic home repairs like painting or fixing a leaky faucet instead of hiring professionals.

40. **Use a programmable thermostat:** Save on electricity bills by using a programmable thermostat to regulate your home's temperature.

41. **Opt for staycations:** Instead of traveling abroad, consider taking a staycation in Singapore to save on travel costs.

42. **Shop at local markets:** Purchase fruits, vegetables, and seafood at local markets instead of supermarkets for better prices.

43. **Cancel unused memberships:** Review your memberships and subscriptions regularly and cancel those you no longer use.

44. **Use public amenities:** Take advantage of public amenities like BBQ pits and swimming pools instead of paying for private facilities.

45. **Take advantage of free events:** Attend free events and festivals in Singapore for entertainment instead of paying for tickets.

46. **Barter services:** Exchange services with friends or neighbors instead of paying for them.

47. **Use free financial tools:** Take advantage of free financial tools like budgeting apps and calculators to manage your finances.

48. **Shop at outlet malls:** Visit outlet malls for discounted prices on branded items.

49. **Avoid ATM fees:** Use ATMs affiliated with your bank to avoid paying ATM fees.

50. **Plan vacations in advance:** Book flights and accommodations well in advance to take advantage of early bird discounts.

To utilize Skill Futures Credit for Courses

For people who are new to my blog. I'm always writing about things and stories happening in the south east region. Particular in Singapore which is my home base, Malaysia and Indonesia. Hope you enjoy and gain insights. 

For people who are Singaporean, the Government has given the skills future credit which can be utilize to pay for courses. Some of the websites that cover the course and provide additional subsidy and funding.

Basic Food Hygiene Course Singapore, NEA Accredited - WSQ (coursemology.sg)

Home | Myskillsfuture.gov.sg

The Complete Guide To Using SkillsFuture Credits - Singapore Institute Of Hospitality (sih.edu.sg)

How To Submit SkillsFuture Credit Claim: Step-by-Step Guide (fca.edu.sg)

SkillsFuture Enterprise Credit (SFEC) | Tertiary Courses Singapore

Home - NTUC LearningHub

I am looking at utilizing the skill futures credit for a course in the basic aircon

Basic Aircon Maintenance Course for Everyone- Skillsfuture Eligible (coursemology.sg)

The course fees are $113.10 as i am above 40 years old. I choose the course as it is only 1 day 8 hours and the course is conducted on Saturday or Sunday which is convenient for  me. So i need not take leave to go for the course. The other reason is that i need to utilize the $500 in the skillsfuture credit by 2025 if not it will be forfeited.  

Singapore Budget 2024

With the Budget announcement on 16 Feb 2024. 

Eligible Singaporeans will get the CDC vouchers $300 in Jun 2024 which can be used in supermarket or neighborhood shops. 

Singaporeans can check the amount of support in the link below. The amount of support will show for from 2024 / 2025 / 2026 / 2027.

Support For You Calculator - SupportGoWhere (life.gov.sg) 

Take for example my friend who is 66 years old this year 2024. The below is the package that he will receive from the Government for 2024 / 2025 / 2026 / 2027. In total he will receive $10,100 for his individual benefits. Average of $2525 per year over 4 years. 

Mindmap to improve efficiency and learning

 Learning about mind mapping can be beneficial for organizing thoughts, brainstorming ideas, and visualizing concepts. Here are some resources where you can learn more about mind mapping:

1. **Books**: There are numerous books available on mind mapping that cover various techniques, strategies, and applications. Some popular titles include:

   - "The Mind Map Book" by Tony Buzan

   - "Mind Mapping For Dummies" by Florian Rustler

   - "Mapping Inner Space: Learning and Teaching Visual Mapping" by Nancy Margulies and Nusa Maal

2. **Online Courses**: Many online platforms offer courses on mind mapping techniques. Websites like Udemy, Coursera, and LinkedIn Learning provide courses taught by experts in the field. These courses often cover topics such as mind mapping fundamentals, advanced techniques, and practical applications.

3. **YouTube Tutorials**: You can find numerous video tutorials on YouTube that demonstrate various aspects of mind mapping, from basic concepts to advanced techniques. Search for channels dedicated to productivity, creativity, or personal development for insightful tutorials.

4. **Mind Mapping Software Websites**: Many mind mapping software companies provide resources and tutorials on their websites to help users learn how to effectively use their tools. Explore the websites of popular mind mapping software such as MindMeister, XMind, and MindManager for tutorials, user guides, and tips.

5. **Blogs and Articles**: Look for blogs and articles written by experts in the field of mind mapping. Websites like Mind Mapping Software Blog, MindMapping.com, and Biggerplate offer valuable insights, tips, and resources for improving your mind mapping skills.

6. **Podcasts**: Some podcasts focus on productivity, creativity, and personal development, and occasionally feature episodes on mind mapping. Search for podcasts related to these topics and explore episodes that discuss mind mapping techniques and strategies.

7. **Workshops and Webinars**: Keep an eye out for workshops, webinars, and seminars on mind mapping offered by professional organizations, universities, and community groups. These events often provide hands-on learning experiences and opportunities to interact with experts and fellow enthusiasts.

8. **Community Forums**: Join online forums, discussion groups, or social media communities dedicated to mind mapping. Participating in these communities allows you to connect with like-minded individuals, ask questions, share ideas, and learn from others' experiences.

Here are 10 examples of mind maps, showcasing different applications and styles:

1. **Brainstorming Mind Map**: This type of mind map is used to generate ideas on a particular topic. It typically starts with a central idea or theme and branches out into related subtopics. For example, a brainstorming mind map for "Travel Destinations" might include branches for different countries, cities, attractions, and activities.

2. **Study Aid Mind Map**: Students often use mind maps to organize and review course materials. For instance, a mind map for a history lesson might include branches for key events, dates, historical figures, and their connections.

3. **Project Planning Mind Map**: Project managers can use mind maps to plan and visualize project workflows, tasks, and deadlines. Each branch might represent a different phase of the project, with sub-branches for specific tasks, resources, and dependencies.

4. **Decision-Making Mind Map**: When faced with a complex decision, individuals can create a mind map to weigh the pros and cons of various options. The central topic might be the decision to be made, with branches for different factors influencing the decision, such as cost, time, and risks.

5. **Goal Setting Mind Map**: Mind maps can help individuals clarify their goals and develop action plans to achieve them. A goal-setting mind map might include branches for long-term goals, short-term objectives, strategies, and action steps.

6. **Book Summary Mind Map**: Readers can create mind maps to summarize and organize key concepts from books they've read. Each branch might represent a chapter or main idea, with sub-branches for key points, quotes, and examples.

7. **Creative Writing Mind Map**: Writers often use mind maps to brainstorm ideas, develop characters, and outline plot structures. A mind map for a novel might include branches for characters, settings, plot points, and themes.

8. **Problem-Solving Mind Map**: Mind maps can be useful tools for identifying and analyzing problems. Each branch might represent a different aspect of the problem, such as its causes, effects, and possible solutions.

9. **Meeting Agenda Mind Map**: Instead of a traditional list-based agenda, meeting organizers can create a mind map to outline topics, discussion points, and action items. Branches might represent different agenda items, with sub-branches for details and notes.

10. **Personal Development Mind Map**: Individuals can use mind maps to explore personal interests, strengths, and areas for growth. A personal development mind map might include branches for career goals, hobbies, skills to develop, and self-improvement strategies.

These are just a few examples of how mind maps can be used in various contexts. Mind mapping is a versatile tool that can be adapted to suit many different purposes and preferences.

By exploring these resources, you can gain a deeper understanding of mind mapping techniques and how to incorporate them into your personal or professional life. Remember to practice regularly and experiment with different approaches to find what works best for you.

What is considered low, medium, high income in terms of dollars in Singapore and Wealthy

As of my last update, the classification of low, medium, and high income in Singapore can vary based on different sources and perspectives. However, here's a general guideline based on the average monthly household income:

1. **Low Income**: Low-income households in Singapore may have an average monthly household income below SGD 2,500 to SGD 3,500. These households may struggle to afford basic necessities such as housing, healthcare, and education.

2. **Medium Income**: Medium-income households typically have an average monthly household income ranging from SGD 3,500 to SGD 10,000. These households can cover their basic needs comfortably but may still face challenges with saving for major expenses or unexpected emergencies.

3. **High Income**: High-income households in Singapore often have an average monthly household income above SGD 10,000. They have the financial resources to afford a comfortable lifestyle, including luxury goods and services, as well as opportunities for savings, investments, and leisure activities.

In Singapore, the classification of "wealthy" can vary based on different perspectives and criteria. Generally, individuals or households with significant financial assets, investments, and/or high income levels are considered wealthy. While there isn't a specific dollar amount that universally defines wealth in Singapore, here are some indicators that may suggest a person or household is considered wealthy:

1. High Net Worth Individuals (HNWIs): In Singapore, individuals with investable assets exceeding a certain threshold, typically ranging from several hundred thousand to several million Singapore dollars, may be classified as high net worth individuals. These individuals often have substantial financial resources, including investments in stocks, bonds, real estate, and business ventures.

2. Affluent Lifestyle: Wealthy individuals in Singapore may lead an affluent lifestyle characterized by luxury homes, expensive cars, designer goods, and exclusive memberships to clubs and recreational facilities. They may also have access to elite educational institutions, healthcare services, and leisure activities.

3. High Income Levels: Wealthy individuals and households in Singapore often have high levels of income from sources such as executive salaries, business profits, investments, and other forms of passive income. They may earn significantly above the national average, allowing them to afford a comfortable lifestyle and accumulate wealth over time.

4. Financial Independence: Wealthy individuals in Singapore may have achieved a level of financial independence where they no longer need to rely on traditional employment for income. They may have diverse investment portfolios and passive income streams that generate sufficient wealth to sustain their lifestyle without active work.

5. Influence and Status: Wealthy individuals in Singapore may hold positions of influence and power in society, such as corporate executives, entrepreneurs, or prominent figures in government, academia, or the arts. They may also be philanthropic donors or community leaders who contribute to social causes and charitable organizations.

It's important to recognize that wealth is subjective and can be measured in various ways beyond just financial assets or income levels. Factors such as quality of life, happiness, fulfillment, and contributions to society also play a role in defining wealth and success.

What are the 50 ways to keep stress at bay?

A family of 6 with my parents, daughters, wife. 

Managing stress is essential for maintaining overall well-being. Here are 50 strategies to help keep stress at bay:

1. Practice deep breathing exercises.

2. Take short breaks throughout the day to relax and recharge. (Definitely will help in relax)

3. Engage in regular physical activity. (Every morning i do a 30 mins jog around the park) 

4. Get enough sleep each night. (I am still working on it but my average is trending to be about 6 hours, experts say to have at least 7-9 hours, anything above is also not healthy)

5. Prioritize tasks and break them into manageable steps.

6. Practice mindfulness meditation.

7. Spend time in nature.

8. Limit caffeine and alcohol intake. (I have not been taking caffeine and alcohol for 1.5 years and i never have felt better) 

9. Maintain a healthy diet rich in fruits, vegetables, and whole grains.

10. Set realistic goals and expectations for yourself.

11. Learn to say no to tasks or commitments that cause unnecessary stress.

12. Cultivate a strong support network of friends and family.

13. Laugh often and find humor in everyday situations.

14. Practice gratitude by keeping a gratitude journal.

15. Listen to calming music or nature sounds.

16. Practice progressive muscle relaxation techniques.

17. Practice yoga or tai chi for relaxation and stress relief.

18. Engage in creative activities like painting, writing, or crafting.

19. Volunteer or help others in need.

20. Practice time management skills to reduce feelings of overwhelm.

21. Limit exposure to negative news or social media.

22. Take a hot bath or shower to relax tense muscles.

23. Seek professional help if stress becomes overwhelming or unmanageable.

24. Spend time with pets or animals.

25. Practice assertive communication to express your needs and boundaries.

26. Engage in hobbies or activities you enjoy.

27. Get organized and declutter your living or work space.

28. Practice visualization techniques to imagine yourself in a calm and peaceful environment.

29. Practice self-compassion and avoid harsh self-criticism.

30. Set aside time for relaxation and self-care activities.

31. Establish a bedtime routine to promote better sleep.

32. Practice aromatherapy with essential oils like lavender or chamomile.

33. Limit screen time before bed to improve sleep quality. (Still trying to manage that) 

34. Practice journaling to process emotions and reduce stress.

35. Spend time with loved ones and nurture relationships.

36. Practice deep tissue massage or self-massage techniques.

37. Engage in hobbies or activities that provide a sense of accomplishment.

38. Learn to identify and challenge negative thought patterns.

39. Practice progressive relaxation by tensing and relaxing different muscle groups.

40. Create a calming bedtime ritual to signal to your body that it's time to wind down.

41. Practice positive affirmations to cultivate a positive mindset.

42. Spend time in sunlight to boost mood and energy levels.

43. Use a planner or calendar to organize tasks and appointments.

44. Practice grounding techniques, such as focusing on your senses or breathing.

45. Take breaks from technology and spend time unplugged.

46. Cultivate a sense of humor and learn to laugh at yourself.

47. Practice forgiveness and let go of grudges or resentments.

48. Engage in relaxation techniques such as visualization or guided imagery.

49. Practice active listening in conversations with others.

50. Seek professional help from a therapist or counselor if stress becomes overwhelming or persistent.

Remember that managing stress is a lifelong journey, and it's okay to experiment with different techniques to find what works best for you.

How do i start with 10 mins per day excercise?

Starting with just 10 minutes of exercise per day is a fantastic way to establish a routine and gradually build up your fitness level. Here's a simple guide to get you started:

1. **Choose an Activity You Enjoy**: Pick an exercise that you like or that seems manageable for you. It could be walking, jogging, cycling, swimming, yoga, or even just dancing around your living room. The key is to find something that you look forward to doing. I started by doing exercise at home with a 10 min work out. Youtube link Workout To Lower Your Blood Pressure Permanently – 10 Minutes Per Day (youtube.com) Do check it out. It is simple and i benefitted a lot by doing it daily.

2. **Set a Regular Schedule**: Designate a specific time each day for your 10-minute exercise session. Consistency is important for forming a habit, so try to stick to your schedule as much as possible. Slowly i graduated to a 15 mins jog in the morning near the park that i stay at Teban Gardens and a 15 mins jog in the evening.

3. **Warm Up**: Spend a few minutes warming up your body before you begin your exercise routine. This could include light stretching or some dynamic movements to get your muscles loosened up.

4. **Start Slowly**: Begin with a low-intensity exercise that feels comfortable for you. If you're walking or jogging, for example, start with a leisurely pace. If you're doing a home workout, start with simpler exercises or movements.

5. **Gradually Increase Intensity**: As you become more comfortable with your 10-minute routine, gradually increase the intensity or duration of your exercise sessions. You can add in intervals of higher intensity or incorporate more challenging exercises over time.

6. **Listen to Your Body**: Pay attention to how your body feels during and after exercise. If you experience any pain or discomfort, dial back the intensity or try a different activity. It's normal to feel some muscle soreness, but you should avoid pushing yourself too hard, especially when you're just starting out.

7. **Stay Hydrated and Fuel Your Body**: Drink plenty of water before, during, and after your workout to stay hydrated. Also, fuel your body with nutritious foods to support your energy levels and recovery. I drink 1/2 of cup of water before i jog and 1 cup of water after my 30 mins jog in the morning. 

8. **Cool Down and Stretch**: After your 10-minute exercise session, take a few minutes to cool down and stretch your muscles. This can help improve flexibility and reduce the risk of soreness or injury.

9. **Celebrate Your Progress**: Celebrate each successful workout and acknowledge the effort you're putting in to improve your health and fitness. Even small victories are worth celebrating! You can also see that your sense are much sharper and do not get so tired over he day. 

Remember, consistency is key when starting any exercise routine. Focus on building the habit of daily exercise, and over time, you can gradually increase the duration and intensity as your fitness improves.

My Journey to control Hypertension

 

I was first diagnosed with hypertension on the 10-Aug-2022. It was through a routine health check on the 5-Aug-2022. I was doing the 2 yearly check at Raffles hospital whereby the check up cost $300 but as a ST Engineering executive, i only need to pay $36 for the whole body checkup which include blood test, urine, stool, x-ray, ultrasound. I was a bit shock that my blood pressure was at 150/100 as i thought i have the blood pressure in control since i was exercising in year 2022 whereby i want to keep fit due to Covid19.

Upon the doctor’s advice for the blood pressure, i monitor for the subsequent days from 6-Aug-2022 till 10-Aug-2022, the blood pressure readings varies from 139/105 till 170/120 and also i was not having good night sleep whereby i need to take a leak a few times during the middle of the night. From there i did some research and my high blood pressure could be due to sleep apnea problem that i have. With this in mind, i look for my company doctor on the 10-Aug-2022 morning to have the diagnoses. The blood pressure that he measure for me is at 170/100 where he insisted that i take medication to bring the hypertension down first as he writes a letter of recommendation for myself to go Ng Teng Fong’s hospital for the ENT specialist check. I was prescribe 30 tablets of

amlodipine of which to consume 1 tablet per day. After the first day i consume the tablet, my blood pressure drop to 154/110. On the 11-Aug, my blood pressure drop to 142/105. On the 12-Aug, my blood pressure drop to 133/95. On the 13-Aug, my blood pressure drop to 125/85 almost to normal.

Doctor also tell me to take complex carbohydrates then process carbohydrates. This combine with exercise will control the hypertension. Doctor also share that eat fruits then juices as the raw form of fruits have a lot of fiber which is important. Banana is good for reducing blood pressure. Less salt / sodium so that the body does not retain more water and does not feel so thirsty. Examples of complex carbohydrates.

List of complex carbohydrates

Fruits include Apples, Bananas, Strawberries, Pears,

Legumes and Seeds include Chickpeas, Green Beans, Soy Beans

Vegetables include Broccoli, Carrots, Cucumbers, Onions, Potatoes, Spinach, Tomatoes,

Whole Grains include Brown Rice, Barley, Oats, Wheat

Complex Carb food to avoid as it has less fiber include bake foods, cakes, cookies, crackers, hamburger buns, pancakes, pizza, rice cake, sandwich bread, waffles, white rice, pasta

In between 10-Aug till 13-Aug, i read up on information with regards to Sleep Apnea. With regards to Sleep Apnea, it affects everyone who snore for extended period of time. For myself, i have been having snoring problem ever since i get to know it in the army but i can always wake up fully charge in the morning as i have 7-8 hours sleep but i do feel tired in the afternoon, it could be i did not have a good sleep as i have sleep Apnea.

Tongue Exercise

With the research i did, i was able to identify the exercise that i can on my tongue to train as a muscle. Stretching the tongue to touch the chin by opening up the mouth for 5 times and holding for 5 secs. Stretching the tongue to touch the nose by for 5 times and holding for 5 secs. Tilting back the head and stick out the tongue for 5 times and holding for 5 secs. Closing the mouth, rolling the tongue back and stretch to the front teeth for 5 times and 5 secs. Closing the mouth, stretching the tongue to the left side of the chin and using a hand to push against it, like wise do it for the right side of the chin and using a hand to push against it. Do it for 5 times and hold for 5 secs. Lastly stretch the tongue by closing the mouth and pushing it against the lower teeth for 5 times and hold for 5 secs.

Breathing Exercise

Breathing in deeply and exhale and do it for 20 times. Massage the nose and face around the nose for 10 times. Doing a snort for 5 times. Base on medical experts, doing it everyday will yield results. So far from 10-Aug till 13-Aug, the frequency that i wake up indeed become lesser.

Sleeping Positions

Sleep on the side and also popped the pillow to where your neck and body can be fully supported. I will be trying that on the 13-Aug and hope that this will enable me to have deep sleep and better rest.

Day 5 : 14-Aug-2022

I have a good night sleep from 10pm to 2am and from 2am to 6:30pm. Total i got 8.5 hours sleep. I felt refreshed with 2 pillows rather than 1 pillow. I measure my blood pressure in the morning before i exercise. The blood pressure reading is measure at 137/92. After the exercise i measure my blood pressure, it is reading at 117/85. I will continue to sleep with 2 pillows. It is evening time at 6:11pm, i measure my blood pressure after exercise, it is reading at 117/86. Hope that i will have another good night sleep with 2 pillows

Day 10 : 19-Aug-2022

Visited Raffles Medical Hospital to get my health screener report. Everything looks good, i got no diabetics and no high cholesterol. Except for my blood pressure which i told the doctor i will be going to a specialist to check whether i have sleep apnea issues. I also showed her the high blood readings that i have diligently taking down. The blood pressure has been trending down since i took medication and my reading was at 110/78 when i took it on the 20-Aug. The doctor advice mi since the dosage of the high blood medicine i took was small, high probability that i will be off the medication but this has to been confirmed by the doctor. I thank her and it is great news to me. I will continue to exercise morning and relax in the evening except for sat and sun whereby to exercise in the morning and evening time.

Day 13 22-Aug-22

I went to pioneer polyclinic to visit the doctor and i was consulted by the care coordinator who told me to bring my blood pressure monitor next visit. Base on the readings i have taken for 13 days, although the blood pressure has went down and seems under control. The doctor will have the final say. After that i was consulted by the doctor who tell me that he cannot reduce the dosage yet. Although the blood pressure seems to be under control, the underlying issues is the sleep apnea which has to be resolve first. He asked about my appointment in NUH which i reply it is this Wednesday. I got another 4 months of medication to have my next appointment, for now is maintain 1 tablet per day. Doctor did share that if the next appointment shows significant drop, the doctor may consider to remove medication. I will look forward to that. For the time being i will continue to exercise morning for Mon and Friday and exercise morning / night for Sat/Sun. At the same time control my diet and do not drink any coffee till my next appointment in Dec. I have confidence that my blood pressure will be in control lessor than 130 / 80. I learned something new also as the medication that I’ve been prescribe, i cannot take any grapefruit or grapefruit juice as it will have side effects.

Day 19 28-Aug-22

I have changing my workout to a less intense workout to a 12 minutes per day workout for 7 days. I can see my blood pressure further dropping to 104/74 for the 2 days that i have doing the work out. Seems like my blood pressure is definitely under control. The key reason is also that after i see the specialist in NUH, the doctor diagnose that i could have some nose block issue whereby i am being prescribe steroid spray to open my nose. I was having a good solid 6+ hours sleep per day and i believe it helps to lower the blood pressure.

Day 89 7-Nov-22

I have changed my morning routine to exercise in the morning from every Tues / Thurs / Sat / Sun with a 2.4km jog coupled with a hands exercise for 3 sets. My blood pressure has further drop to 97 / 69 which i deem a further accomplishment. I have also shed some weight from 60kg to 58.5 kg. My target is to hit 55 – 56kg as my baseline.

Day 120 8-Dec-22

I have successfully reduced my medication to 1/2 a pill daily. The next review is 3 months time. I am still not out of the woods yet. I still need to continue to monitor my blood pressure and continue my exercise and diet. I’ve been exercising daily by jogging 2.5km every morning after i send my daughter to the school bus. As i exercise daily, i can find that my energy levels are much better and i don’t feel so lethargic.

Day 144 3-Jan-23

I have not been sleeping well when i was waking up 3-4 times in the middle of the night to go toilet at my in laws house. I was alarmed, i thought i am on the road of recovery. I thought that it could be that i am not used to sleeping at my in laws house in Indonesia. So i decided when i come back to Singapore, i will monitor whether i have any sleep apnea issues. For the next 1 month, although my blood pressure remains under control, it did not reach less than 120 / 80 and i was having bad sleep for a lot of days. On 31^st Jan 2023, i decided i need to engage the cpap machine to assist on my sleep. After i used it on the 31-Jan-2023 night, the next day i feel refreshed and energetic not really dragging myself to exercise, my head seems to think clearly and i have more energy than before. For the next 1 month+ till my doctor consult i used the cpap machine and believe me, it makes a difference, coupled with the exercise i do daily and the tongue exercise i did, my body has sufficient rest and my blood pressure has slowly reduced significantly from 120+/90+ to less than 120/80+.

Day 205 10-Mar-23

My doctor consultation day. Although my blood pressure hovers around 120/80+, the doctor is uncomfortable to remove the 1/2 a pill and wants me to continue to take 1/2 a pill day till another 3 months to monitor. The target from the doctor is to reduce it to less than 120/80 in order to remove it totally. Although i did not manage to remove, i am hearten as my blood pressure has indeed drop to less than 120 / 82-83. I’m very sure by continuing my daily regime of exercise and diet, i will be less than 120 / 80. I’m also picking up back basketball which used to be daily exercise when i was 13-19 years old, it was only during army then i did not really play again. It is always shiok to play basketball and pit my shooting skills, i need to work on my shooting skills. Increase my exercise doing cross fit as well.

Day 295 11-Mar-23 to 5-Jun-23

I start to exercise daily jogging for 2.5km in the morning and doing 1.5km in the evening. I also start to sleep early at around 9+pm. I start to feel more energetic in the morning and also less tired during the day. I have been consistently build up the habit of jogging and for now i cannot imagine myself not jogging every day. On the 5^th-Jun-23, showing the doctor on my blood pressure which has consistently maintain below 120 / 80. I was off the 1/2 pill. The next check up will be 1/2 year in later Nov to check on my blood for my whole body. I guess i have to keep on maintain my exercise regime. With the regime i started, there is no going back to the lifestyle i lead.

Day 465 6-Jun-23 to 22-Nov-23

I changed my exercise routine to do daily jogging of 4km in the morning and a 6km run on the Sunday morning by the Pandan Reservoir. I also do daily 100 pushups and 240 cross leg reps. My blood pressure has been maintain at 120 + / 85+. With also my blood test taken, it shows i am all my vitals and blood are at the normal range. I also take fruits on morning and eveing time taking either apple or banana or papaya. I also try to get at least 7 hours + of sleep with the HPB watch i got from health promotion watch. It monitors my sleep. I try not to nap in the afternoon during weekends which helps me to fall asleep. It has been 1 year+. Will have to continue to keep up the exercise and healthy food regime

Best Shows to Bing Watch in Singapore

Netflix Shows

Netflix's content library evolves frequently due to licensing agreements, regional availability, and new releases. Some of which may still be available in Singapore:

1. Stranger Things

2. The Crown

3. Money Heist (La Casa de Papel)

4. Black Mirror

5. Narcos

6. The Witcher

7. Mindhunter

8. BoJack Horseman

9. The Queen's Gambit

10. Ozark

11. Breaking Bad

12. Better Call Saul

13. Dark

14. The Umbrella Academy

15. The Haunting of Hill House

16. The Haunting of Bly Manor

17. Unbreakable Kimmy Schmidt

18. Narcos: Mexico

19. Daredevil

20. Jessica Jones

21. Luke Cage

22. Iron Fist

23. The Punisher

24. Master of None

25. The Office (US)

26. The Good Place

27. Brooklyn Nine-Nine

28. Russian Doll

29. Orange Is the New Black

30. Dead to Me

31. Arrested Development

32. Grace and Frankie

33. BoJack Horseman

34. Sense8

35. The Last Kingdom

36. Cobra Kai

37. Chilling Adventures of Sabrina

38. The Kominsky Method

39. The Politician

40. Love, Death & Robots

41. Queer Eye

42. Chef's Table

43. Elite

44. The Dragon Prince

45. The Society

46. Glow

47. Mindhunter

48. Altered Carbon

49. Big Mouth

50. Atypical

Disney shows

Disney's content library includes a wide range of TV shows catering to various age groups and interests. Here's a list of 50 popular Disney shows that you might find on Disney+ in Singapore:

1. The Mandalorian

2. WandaVision

3. The Falcon and the Winter Soldier

4. Loki

5. The Simpsons

6. Star Wars: The Clone Wars

7. Star Wars Rebels

8. DuckTales (2017)

9. Gravity Falls

10. Phineas and Ferb

11. Amphibia

12. The Owl House

13. Big Hero 6: The Series

14. The Muppets

15. High School Musical: The Musical: The Series

16. Marvel's Spider-Man

17. Marvel's Guardians of the Galaxy

18. Marvel's Avengers Assemble

19. Marvel's Ultimate Spider-Man

20. Jessie

21. Hannah Montana

22. Wizards of Waverly Place

23. That's So Raven

24. Kim Possible

25. Lizzie McGuire

26. The Suite Life of Zack & Cody

27. The Suite Life on Deck

28. Raven's Home

29. Andi Mack

30. Liv and Maddie

31. Girl Meets World

32. Austin & Ally

33. Good Luck Charlie

34. Shake It Up

35. Lab Rats

36. Elena of Avalor

37. Tangled: The Series

38. Rapunzel's Tangled Adventure

39. Mickey Mouse Clubhouse

40. Mickey Mouse Shorts

41. Sofia the First

42. Doc McStuffins

43. Vampirina

44. The Lion Guard

45. PJ Masks

46. Bluey

47. Mira, Royal Detective

48. DuckTales (1987)

49. Chip 'n Dale: Rescue Rangers

50. Recess

Amazon Shows

As of my last update in January 2022, Amazon Prime Video offers a diverse range of original and licensed TV shows catering to various interests and genres. Here's a list of 50 popular Amazon Prime Video shows that you might find available in Singapore:

1. The Marvelous Mrs. Maisel

2. The Boys

3. Fleabag

4. Jack Ryan

5. The Man in the High Castle

6. Good Omens

7. Hanna

8. Transparent

9. Homecoming

10. Bosch

11. Upload

12. Invincible

13. Tales from the Loop

14. Modern Love

15. Hunters

16. Patriot

17. Goliath

18. Carnival Row

19. American Gods

20. Lore

21. The Expanse

22. Undone

23. Mozart in the Jungle

24. Sneaky Pete

25. Forever

26. Tom Clancy's Without Remorse

27. The Underground Railroad

28. Utopia

29. Panic

30. Them

31. The Wilds

32. Solos

33. The Feed

34. Truth Seekers

35. Absentia

36. The Grand Tour

37. Little Fires Everywhere

38. The Terror

39. Hanna

40. Good Girls Revolt

41. Good Omens

42. Tales from the Loop

43. Truth Seekers

44. The Expanse

45. Mr. Robot

46. Patriot

47. American Gods

48. Upload

49. The Tick

50. Patriot

MeWatch

MeWatch, formerly known as Toggle, is a popular streaming service in Singapore that offers a variety of local and international TV shows, dramas, documentaries, and other content. Here's a list of 50 popular shows available on MeWatch in Singapore:

1. Tanglin

2. Kin

3. Lion Mums

4. The Little Nyonya

5. Code of Law

6. Faculty

7. Last Madame

8. 118

9. Lion Moms

10. Unriddle

11. Hero

12. Lion Mums 3

13. Fried Rice Paradise

14. Secret Garden

15. My Guardian Angels

16. Mightiest Mother-In-Law

17. The Bridge

18. Mind Matters

19. Little Nyonya

20. 96°C Café

21. Zero Calling

22. After Hours

23. Kin: The Story Continues

24. Small Mission Enterprise

25. Spouse For House

26. Zero Calling 2

27. Zero Calling 3

28. Your Hand in Mine

29. Fighting Spiders

30. Zero Calling 4

31. Mind Games

32. The Durian Prince

33. My Guardian Angels 2

34. Secrets For Sale

35. Singaporean Drift

36. Zero Calling 5

37. Point of Entry

38. My Guardian Angels 3

39. Spouse for House 2

40. Doppelganger

41. Kin: Legend of the Dragon

42. Spouse for House 3

43. The Reunion

44. My Guardian Angels 4

45. Secrets For Sale 2

46. Kin: The Wedding Planner

47. Kin: Destinies Divided

48. Kin: The Sound of Love

49. Missing Peace

50. Lion Mums 2

What is the 4% rule in the trinity study and is it still applicable in Singapore?

The 4% rule, popularized by the Trinity Study, suggests that retirees can withdraw 4% of their retirement portfolio's value annually, adjusted for inflation, without significantly increasing the risk of running out of money over a 30-year retirement period. The study tested various withdrawal rates and asset allocations based on historical market data in the United States.

However, it's important to note that the applicability of the 4% rule may vary depending on factors such as:

1. **Market Conditions**: The 4% rule was based on historical data from the U.S. stock market, and its applicability in other countries may depend on the local market conditions and economic factors.

2. **Inflation Rate**: Inflation plays a significant role in retirement planning as it affects the purchasing power of withdrawals over time. The 4% rule assumes annual adjustments for inflation.

3. **Asset Allocation**: The success of the 4% rule is influenced by the asset allocation within the retirement portfolio. A well-diversified portfolio may help mitigate risks associated with market fluctuations.

4. **Retirement Lifestyle**: The 4% rule assumes a 30-year retirement period and a certain lifestyle. Individuals with longer retirement periods or higher spending needs may need to adjust their withdrawal rates accordingly.

Regarding its applicability in Singapore, the 4% rule may not directly translate due to differences in market conditions, inflation rates, and retirement policies compared to the United States. Singapore has its own unique economic and financial landscape, including the Central Provident Fund (CPF) system, which provides retirement savings for Singaporeans.

Instead of relying solely on the 4% rule, individuals in Singapore should consider consulting with financial advisors who have expertise in local market conditions and retirement planning strategies. They can help tailor a retirement plan that accounts for specific factors relevant to Singapore, such as CPF contributions, healthcare costs, and government policies. Additionally, staying informed about local economic trends and regularly reviewing retirement plans can help ensure financial security during retirement.