Amino acids are the cornerstones of protein and can be used to prevent fatigue from beginners. Valine is the essential amino acid anathorn for muscle metabolism, tissue repair and proper balance of nitrogen in the body.

In order to maximize your effor and recovery after training for good results, the answer is essential amino acids. 

The use of BCAA supplements may prevent protein degradation in some populations where muscle is lost. It is more advantageous to obtain BCAA from complete protein sources because they contain all the essential amino acids.

​Hmb, a leucine derivative, prevents muscle damage and increases muscle strength by reducing proteolysis caused by exercises in the muscles and also helps to increase lean body mass.

In a study, female athletes who supplement the arginine had a significant reduction in body fat percentage and an equally significant increase in lean mass, presented at the 2008 Annual Meeting of the American College of Sports Medicine.

Leucine, which is one of the three b. c. ( together with isoleucine and valine ), is particularly responsible for the development of muscle protein synthesis, a process by which muscle tissue is formed.

In addition to maintaining the existing muscle tissue, BCAAs are unique among the amino ones because they can serve as muscle fuel.
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Effect of creatine and beta - alanine supplementation on performance and endocrine reactions in athletes.
Bcaas should also be used as a supplement during any fat loss plan because of the muscle retention effect.
In recent years, BCAAs, in particular leucine, have been found to send signals to the body, informing it of muscle building.

Recent studies have shown that oral lucine activates the mtor, which activates protein synthesis ( muscle growth ) and increases the ability of a cell to produce new proteins ( muscle tissue ).

It is also important to note that, although BCAAs can be used to signal muscle growth, there must be a whole spectrum of amino acids as a basis for muscle growth.
New and exciting research continues to be carried out on BCAAs and their applications for muscle growth, fat loss and performance.
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While BCAAs have proven to be beneficial as a muscle tissue building block, their benefits as a signal molecules are only understood.

For more information on Wellaholic's BCAA 3000, click here. 

Video walkthrough of Himeji Castle from the main gate all the way through the castle grounds and then to the highest level. Was accompanied by hordes of school kids in blue as you could tell.

Himeji Castle (姫路城 Himeji-jō) is a hilltop Japanese castle complex situated in the city of Himeji which is located in the Hyōgo Prefecture of Japan. The castle is regarded as the finest surviving example of prototypical Japanese castle architecture, comprising a network of 83 rooms with advanced defensive systems from the feudal period. The castle is frequently known as Hakuro-jō or Shirasagi-jō ("White Egret Castle" or "White Heron Castle") because of its brilliant white exterior and supposed resemblance to a bird taking flight.

Himeji Castle is the largest and most visited castle in Japan, and it was registered in 1993 as one of the first UNESCO World Heritage Sites in the country.nThe area within the middle moat of the castle complex is a designated Special Historic Site and five structures of the castle are also designated National Treasures.

My first time visiting Himeji Castle was before the year 2000, so this second visit was truly way overdue!

​​Made my second quick trip and visit to Nara, Japan to feed the deers. They were as friendly and hungry as always!

Nara Park (奈良公園, Nara Kōen) is a large park in central Nara. Established in 1880, it is the location of many of Nara's main attractions including Todaiji, Kasuga Taisha, Kofukuji and the Nara National Museum. The park is home to hundreds of freely roaming deer. Considered in Shinto to be messengers of the gods, Nara's nearly 1200 deer have become a symbol of the city and have even been designated as a natural treasure. Nara's deer are surprisingly tame, although they can be aggressive if they think you will feed them. Deer crackers are for sale around the park, and some deer have learned to bow to visitors to ask to be fed.

As I arrived at Nara late, it was merely a quick visit to the deers, and then I was back on my way to Osaka. 

​Starting the first day of the pig year at Fushimi Inari ⛩️ Taisha to pray for a good business year ahead. Good health and happiness for everyone that I know.

Fushimi Inari Shrine (伏見稲荷大社, Fushimi Inari Taisha) is an important Shinto shrine in southern Kyoto. It is famous for its thousands of vermilion torii gates, which straddle a network of trails behind its main buildings. The trails lead into the wooded forest of the sacred Mount Inari, which stands at 233 meters and belongs to the shrine grounds.

Fushimi Inari is the most important of several thousands of shrines dedicated to Inari, the Shinto god of rice. Foxes are thought to be Inari's messengers, resulting in many fox statues across the shrine grounds. Fushimi Inari Shrine has ancient origins, predating the capital's move to Kyoto in 794.

I didn't venture too far up the mountain though - it was just too packed. Eventually backtracked and decided to detour to Uji instead.

As part of the Fat Freeze Singapore Review, we will be reviewing the WellaFreeze Fat Freeze treatment at Wellaholic. For this review, we are happy to have Rany, a beautiful model cum influencer. 

Wellaholic’s WellaFreeze™ or cryolipolysis helps target the stubborn fat areas of your body, such as the waist, arms and back. By using the latest breakthrough in science, and approved by FDA in 2011, the fat cells are “dissolved” by non-surgical means. This helps customers who have unwanted fat in targeted areas. While it is not a one-stop-shop for major fat loss, it is ideal for spot reduction for a specific area. 

The staff on duty to service Rany for her WellaFreeze treatment was Rachel. Rachel is our freelance staff who is stationed at Orchard Outlet. 

The first step of the treatment is the consultation. Consultation for WellaFreeze is important as the customer might be doing fat freeze for the first time. Rachel briefed Rany on the science behind WellaFreeze Fat Freeze and how it works. What WellaFreeze Fat Freeze does is to freeze the fat cells are sub-zero temperatures, and after the treatment the body will naturally purge the frozen (and dead) fat cells. By explaning the science as well as the Fat Freeze procedure to Rany, she is able to better understand how the process will be carried out. 

A key aspect of the Fat Freeze or Cryolipolysis treatment is the preparation. Here, Rany's pulse rate, and blood oxygen level is being measured to ensure that she's suitable for the Fat Freeze treatment. The area to be treated is being measured using a physical caliper to gauge the thickness of the skin to be treatment. There is no pain or discomfort throughout this stage. 

Rany is looking to Fat Freeze her arms. To be honest, Rany is a svelte and slender lady who's both graceful and beautiful. Nevertheless, Rany felt that WellaFreeze would help remove excess fat from her upper arms. After measurement with the calipers, an anti-freeze membrane is applied to the skin, and an additional protective layer of cling wrap is added to secure the membrane and also to keep the membrance to the skin. This is important as the anti-freeze prevents the skin from getting frost-bitten. 

In order to have excellent Fat Freeze results, it is important to choose the right probe size. At Wellaholic, there are 4 kinds of probe sizes, meant for different parts of the body. Here, an appropriate probe size is chosen and then secured (by suction) to the part to be treated. The blue light shows that the freezing has already commenced successfully. 

The WellaFreeze machine is able to automatically adjust the pressure and temperature based on the treated area to ensure that the best fat freeze treatment can take place. The process usually takes between 45 to 65 minutes. 

Rany was happy with the results, and in fact came by for another few sessions. The sessions need to be spaced 30 days apart (for the specific body part). 

What sets Wellaholic's WellaFreeze Fat Freeze apart from other providers are the following: 

1. Transparent pricing published on the internet. 
2. No hard-selling 
3. Same pricing for different types of probes 
4. Able to do up to 2 parts at the same time (count as 2 sessions)
5. Very good reviews. In fact, Wellaholic is ranked #2 on Tripadvisor for all beauty and spa establishments in Singapore
6. WellaFreeze Unlimited package for heavy duty users. 

For more information about WellaFreeze, visit here. 

9 INTERESTING FACTS ABOUT WELLAFREEZE FAT FREEZE OR CRYOLIPOLYSIS1. FAT FREEZE IS CRYOLIPOLYSIS
Fat Freeze is technically known as Cryolipolysis, which means cooling down fat cells down to a temperature initiating the apoptosis process. In short, Fat Freeze kills and disposes the fat cells targeted. 

2. OUR BODY CLEARS THE FROZEN FAT CELLS EFFECTIVELY
Our body is really good at making sure we don’t have cells we no longer need left around and breaks them down after they have been frozen during treatment.

3. WE REALLY DO PEE AWAY THE FAT CELLS!
Peeing, pooping, sweating and breathing is all part of the natural process of ridding ourselves of waste. The fat cells that are killed by the treatment is disposed through the lymphatic system.

4. THE TREATED AREA MAY FEEL LIKE A CHILLED CHICKEN THIGH
Immediately after treatment, the areas will of course feel colder but it rarely freeze solid. The skin will be pink for a while, but this will last for between 30 to 60 minutes after. 

5. RESULTS ARE NOT INSTANT AND YOU WILL NEED TO BE PATIENT
As the body takes time to naturally dispose the dead fat cells, you will take between 30 days to 90 days to see the full extend of the treatment. 

6. WELLAFREEZE IS NOT JUST FOR THE BELLY
While the belly or stomach is the most popular treatment area, other areas such as the hips, inner thighs, lower back, upper arms or even chin can be treated. 

7. WELLAFREEZE CAN ALSO TREAT MAN BOOPS OR GYNECOMASTIA
WellaFreeze can also be used effectively to treat male chest reduction or Gynecomastia, the swelling of beast tissue in males. 

8. SIDE EFFECTS ARE VERY MINIMAL OR NON-EXISTENT
Side effects are very minimal and only include pinkness that lasts up to an hour after the treatment. There is also no down-time.

9. YOU CAN DO TWO BODY PARTS CONCURRENTLY
At Wellaholic, our machines allow you two concurrent sessions at one go, thereby saving you time for treatments. 

To find out more about Wellaholic's WellaFreeze, click on this link. 

As we approach the year end festivities, there is a tendency for us to drink more. We are often told that too much alcohol is bad for us, but do you really know why? Have you ever wondered how alcohol affects your liver when sipping your favorite cocktail or schooner of beer? Here’s a quick rundown: 

Your liver is a robust organ and can usually cope with drinking a small amount of alcohol. However the liver can only handle a certain amount of alcohol at any given time, so if you drink more than the liver can deal with by drinking too quickly, or drinking too much, your liver cells struggle to process it. 

When alcohol reaches the liver, it produces a toxic enzyme called acetaldehyde which can damage liver cells and cause permanent scarring, as well as harm to the brain and stomach lining. 

Now, here are seven ways to look after your liver: ​

2. Maintain a Healthy Weight
Alcohol is not the only thing that can cause fatty liver disease – obesity (or even just being overweight) puts you at risk of developing non-alcoholic fatty liver disease (NAFLD).
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People who have NAFLD are at an increased risk of suffering from cardiovascular problems; they also typically have diabetes and high cholesterol. During the early stages of NAFLD, the condition can be managed by losing weight, drastically reducing fat intake and exercising regularly.  ​

3. Exercise Regularly
Regular exercising helps your body burn triglycerides for fuel, which can help reduce liver fat. Following an exercise programme that includes both aerobic exercises (walking, cycling or swimming) and weight training can improve your liver function.

Aerobic exercise helps strengthen your heart muscle, which means it can pump blood more efficiently throughout your body. When this happens, your pulse slows and blood flow improves – it’s easier for your heart to move blood to your liver, and then for your liver to send the filtered blood back into your system.
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Building lean muscle mass delays severe muscle wasting, which occurs during the advanced stages of liver disease. Weight training also prevents a build-up of excess body fat, which can cause fatty liver and result in a non-alcoholic steatohepatitis (NASH). The National Institute of Diabetes and Digestive and Kidney Diseases says that although NASH initially presents with only a few symptoms, it can cause your liver to become non-functional. ​

4. Stay Hydrated and Drink Lots of Water
Your body needs to remain hydrated. Toxins that affect your kidneys, liver and bowel function will build up when you become dehydrated.

According to Dr Neil-Sherwood, “Dehydration can have a direct effect on our liver’s ability to properly detoxify our body. So as the liver loses hydration, it also loses its organ reserve, or what it uses to take care of the rest of the body.” 
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Water also helps maintain the fluid content of your blood. When you become dehydrated, your blood becomes thicker – your liver is responsible for filtering blood and the thickness can impact its ability to detoxify.
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6. Cut Down or Limit on Alcohol Consumption 
Consuming excessive amounts of alcohol can cause damage to your liver cells. Over time, liver damage can cause a build-up of fat in your liver, inflammation or swelling and/or scarring (cirrhosis). If you already have liver disease, even a small amount of alcohol can worsen your condition. 
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How much is a moderate amount of alcohol? According to a previous Health24 article, women should limit their consumption to one drink per day, while men should only have two. One drink is equal to 148ml of wine, a 355ml beer or one shot (44ml) of an 80-proof liquor. ​

7. Consider Liver Supplementation 

Milk thistle has been used to treat liver disorders for more than 2,000 years. It’s the herbal ingredient most often used for liver complaints in the United States.

The active substance in milk thistle is silymarin, which is made up of several natural plant chemicals.

Lab studies suggest that silymarin helps regenerate liver tissue, bring down inflammation, and protect liver cells from damage by acting as an antioxidant. A 2017 analysis of studies found that silymarin slightly reduced certain liver enzymes, markers of liver damage, in people with liver disease. More research is still needed to know how well milk thistle might work.
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Wellaholic's Liver Support helps boost and support liver function. Milk thistle, is a natural herb that has antioxidant and anti-inflammatory properties, and is commonly used to detoxify the body, especially the liver, as well as help liver diseases and gallbladder problems. 

Suggested Use: One tablet, taken once daily preferably with meals. ​

My November trip to Egypt was a good one. In a strange way, it dovetails my trip to Peru, Machu Picchu more than a decade ago. During my university days, I read this book called 'Fingerprints of the Gods'. Described as an pesudoarchelogy book, the author Grahan Hancock gave an interesting take on the possibility of an ancient civilisation or race that helped created all these phenomenal ancient monuments.

Due to my busy schedules, I did not have time to prepare for the trip. I was ready to take in all the sights and sounds, good or bad, as part of the time. Let me summarise all the good and all the bad: 

The Good 

• Relatively safe. I did not once feel uneasy or that anyone would assault or rob me. 
• Amazing monuments, structures and relics. It's amazing how all these structures could be built using pre-B.C. technology! 
• Great insights and learning. I am certainly more well-versed in Egyptology now than several months back. 
• Nice food. I like Egyptian food, especially the bread and hummus. I am not a fussy eater haha.
• Good weather. Hot and dry in the day, but cool in the evenings. 

The Bad

• Hygiene standards. Not advisable to drink tap water. Several member of our tour group suffered from food / water poisoning and it was not a nice sight. 
• Lots of touting and tipping. We were expected to tip almost everyone for everything. And the touts were persistent. 
• Lots of squatters and buildings that were built halfway and then left as they are. Certainly an eyesore in the city of Cairo. 

After 12 days, however, I was fatigued and tired out. While doing a land tour (with Intrepid) was convenient and safe, as the tour operators planned everything, towards the end of the trip, I could see that everyone was tired out and wanted more alone-time haha. 

When the tour ended, and with two days left, we decided to "take a gamble" and booked an airplane ride to Sharm El Sheikh. Sharm el-Sheikh is an Egyptian resort town between the desert of the Sinai Peninsula and the Red Sea. It's known for its sheltered sandy beaches, clear waters and coral reefs. Naama Bay, with a palm tree-lined promenade, is filled with bars and restaurants. Ras Muhammad National Park is a major diving destination, with marine life around the Shark and Yolanda reefs and the Thistlegorm wreck. The Red Sea is supposed to be the best waters for diving, so we did some snorkelling and then returned back to Cairo.