If you've been following my recent posts, you would have seen that the hubby and I have recently turned our diet and exercise habits around (check out our fitness journey here). While following the 8 week F45 nutrition regime, one of the key supplements that was constantly featured in their recipes was protein powder, whether it be in a traditional protein shake or incorporated into a snack such as protein balls. Protein is an important macronutrient as it provides amino acids which help repair muscles damaged through exercise. The powder supplement form is an efficient way of getting protein into your system - for example, 30g of protein from a shake is equivalent to eating a chicken breast. With so many different brands out there, here is our take on a few popular protein powders.

Innermost

We first came across Innermost by doing the F45 Challenge in Singapore. They have a range of protein powders available: "The Strong", "The Lean" and "The Fit" all feature whey protein, whereas "The Healthy" features a vegan protein. All of them come in either chocolate or vanilla flavour. We tried "The Lean" protein powder range in both flavours. In terms of active ingredients, the protein is a mix of whey concentrate and isolate and to assist fat burning, the product also has acetyl L-Carnitine. In terms of taste and blend-ability, it scores highly in our opinion. One of my favourite mixes is chocolate flavoured "The Lean" protein powder mixed with coconut milk. The powder is very fine and dissolves well, which also makes it quite easy to mix into a protein ball or cookie recipe. The only point to note is that the whey protein based powders do contain lactose.

Isopure

Isopure is another brand we trialled, which is available at GNC stores as well as online through iHerb. We opted for the low carb "Dutch Chocolate" flavoured protein powder, which also comes in "Toasted Coconut" and "Apple Pie". We found that the name of the flavour sounded better than it tasted, which was a touch disappointing. However, the product is 100% whey protein isolate, lactose free and lives up to its marketing as low carb (with only 3g of carbs per 50g of protein powder). The key difference between whey concentrate and whey isolate is that whey isolate is more processed, which results in a higher protein content with less carbs, lactose and fat. Nutritionally this is a good choice, but I wished the flavour came through more strongly.

Vega

Also available through online retailer iHerb, Vega is a plant-based protein powder. We tried the Vega Sport Premium Protein in vanilla, although it also comes in chocolate, berry and mocha flavours. This brand distinguishes itself as being vegan certified, gluten free, and derives its protein from pea, pumpkin seed, organic sunflower seed and alfalfa. I personally liked the vanilla flavour in shake form, although the hubby was not as big a fan. This is not only a great option for vegans, but also for anyone concerned about sustainability.

For his second F45 challenge in a row, the hubby opted to go with Innermost because of the taste, as well as the high quality protein mixed with selected active ingredients such as branch chain amino acids and L'Carnitine. His results speak for themselves: after training for 16 weeks and completing over 221 F45 classes, supported by Innermost supplements:

• Total weight loss: 29.5kg (from 119.8kg to 90.3kg)
• Total body fat percentage loss: 24% (from 30.7% down to 6.7%)
• Total muscle mass: 50kg 

Before and After (16 weeks)

Training is one thing, but nutrition is just as important. Finding the right supplements will improve performance, assist with recovery and keep you energised to reach your goals.

xx Amanda

 

As promised in my first post (here if you missed it), in this second installment I walk you through the final phase of the F45 Challenge, and reveal our results after 8 weeks of training.

Weeks 7-8: "World Series"

During the last two weeks of the Challenge, members follow a keto (ketogenic) diet, which is designed to help shred as much body fat as possible before the final weigh-in. The keto diet is a low carb, high fat and high protein diet, and encourages the body to go into ketosis (a metabolic state where your body burns fat for energy). It was during this phase where we replaced carbs with good fats that my love for coconut yogurt and coconut milk was firmly cemented! 

Mentally, this was the easiest phase to push through as we were so close to the finish line. Due to the hubby's health scare earlier and the limited number of days/classes left, he was disappointed that it would not be physically possible to complete his original goal of one hundred and twelve (112) F45 classes during the Challenge. In the end, he still pushed himself to do a crazy ninety-one (91) classes in fifty-six (56) days. I finished the Challenge having attended fifty-seven (57) F45 classes in total - essentially once a day for two months!

My Results: No Longer "Skinny Fat"

At the end of the Challenge, members who wish to be considered for the competition are required to submit their initial InBody scans with pre-Challenge photos (front, side and back full body photos against a white backdrop) together with their final InBody scans with end of Challenge photos. This is not compulsory, so if you just wanted to enjoy the health benefits of the program without sharing photos of yourself, that is fine too. 

My final InBody results:

By following the F45 diet and training regime, I had lost 5.2kg of weight (7.6kg of body fat mass) and gained 1.6kg of muscle mass in just 8 weeks. I also reduced my body fat percentage by 10.5%, which is the statistic I am most proud of, given that two out of the three global female winners lost less in terms of percentage than I did! 

While I personally did not notice drastic changes in my physical appearance (particularly once fully clothed!), the Challenge truly did change my bad eating and sleeping habits. As such, I was pleasantly surprised to find out that I was the female winner for my local studio, F45 Orchard! My prize was one months' free gym membership, which I am sure I will make good use of.

Special Announcement: The F45 Challenge Season 20 Global Winner!

I am also super excited to announce that the hubby achieved his goal of being the first global winner of the F45 Challenge from Asia. The global prizes for each competition changes each season, but we were pretty stoked to find out that first place for Challenge 20 was a cash prize of A$10,000! I am already thinking of how to best spend it while the hubby is waiting to see his money :)

If you thought I was competitive, you haven't met my other half! Despite some health set-backs, he pushed through and his InBody before and after results speak for themselves. 

Before:

After:

The hubby raised his InBody score from 82/100 to 103/100 and lost a whopping 16.8% body fat (which I think is the highest ever from all seasons to date)!

As cliche as it may sound, it really was a life changing experience that transformed our lifestyle. The Challenge offered a complete platform, covering nutrition, cardio and strength training with a great support network of trainers and friends to help us achieve our fitness goals. 

When we started this journey, I was worried that we would bounce back to our old habits once the Challenge ended and that we would put on the weight we had lost. Having completed the Challenge, I am no longer afraid and am confident that we are in a good head space to make healthy decisions when it comes to food, sleep and exercise. I am thrilled that we completed the F45 Challenge together and look forward to a fitter 2019!

xx Amanda

I’ve recently switched careers from law into software engineering, and am currently working at an awesome fintech startup. With this career change, I’ve developed a new found appreciation for many things - including, oddly, gift hampers.

Much to my surprise, we have been receiving a number of Christmas gift hampers from our business partners (it feels like every day, a new bounty full of goodies arrives), and the entire company has been gorging on incredible chocolate, Christmas cookies and puddings, and even Stroopwafels!

A few days ago, I came back to Hong Kong to spend time with my friends and family over the holidays. We had been contacted by the lovely people at Hong Kong Give.Gift.Boutique, a website that offers an enormous range of different hampers for all occasions, including Christmas, birthdays, graduations, and other special moments, who very generously offered to send us a gift hamper for our appraisal. 

Yes, that's right: my own personal gift hamper! 😱Christmas couldn’t have come sooner.

The hamper that arrived was the Wine n Food Gourmet Hamper (mmm yes please!), which has a collection of healthy edibles (natural walnuts, freeze dried super fruit, jamon from Spain - an all time favourite of my family), and delicious, naughty edibles like Godiva chocolates, English chocolate and praline biscuits, Maison XXII chocolates, and Pablo Picasso art cookies in a colourful, fun box), plus drinks (a collection of green tea, bottle of Spanish rose, and illy espresso coffee). To top it off, there were two really cute Santa decorations for the Christmas tree (check out the video at the end of one of them). All of this was wrapped nicely with a beautiful Christmas laurel bow on top, making it the perfect gift!

What I really liked about this hamper was the diversity of the products inside - from healthy snacks and drinks, to indulgent treats, there’s something for everyone. The service from Hong Kong Give.Gift.Boutique was also exceptional - they responded promptly, and arranged timely delivery of the hamper straight to our door. If you’re looking for a unique gift, they have a wide range of different types of hampers (including themed ones for Chinese New Year, beauty products only, fruit baskets, flower arrangements etc), with a range of prices, so you can find something that suits your budget. 

I am so grateful for this unexpected gift! What is everyone else grateful for this Christmas?

Last, but obviously not least, MERRY CHRISTMAS! Amanda and I hope you guys are having a wonderful holiday, surrounded by friends, family, and food (which is not necessarily in order of importance 😂).

xx Carmen

PS. Got your hamper sorted but forgot to buy a card? Not to worry - Paperless Post has you covered, with hundreds of e-card designs that you can customise and send via email, all from the comfort of your home. They also offer themed designs from designers like Kate Spade, cards for all occasions, plus invitations (like wedding invites) as well!

To celebrate my uncle and cousin's birthday, my family arranged a holiday stay at Hoshinoya resort in Karuizawa, around 2.5-3 hours drive outside of Tokyo. The resort is a whopping US$900 a night for the cheapest room, and markets itself as an idyllic, tranquil getaway from city life. It is designed to allow you to escape from your worries to find inner zen (and be told off by the staff if you speak too loudly...no kidding, this actually happened to us in the lobby!). It is situated about 10 minutes walk from a small village center called Harunire Terrace (and there are free cars that will drive you there if you request at the front desk), and around 25 minutes drive from the larger shopping outlet.

Rooms

Let's be honest: you probably don't want to arrive at the resort at night, especially if you are travelling with anyone who has difficulty seeing in dim lighting conditions (as pretty as it can be). The resort is spaced out so that the lobby and main restaurant are in one location, with the rooms fanning around it, at least a few minutes walk away from the main area.



If you are with elderly travellers (like we were), following your guide in near-darkness to walk to your room from the main lobby area is a bit tricky (one of our group managed to wander off in the dark and find themselves a bit lost). Our rooms were also up a flight of stairs, so it's not the most invalid-friendly resort.

This all wasn't really an issue for me and my boyfriend, but what was quite disappointing was the room itself. For US$900 per night, I was expecting a lot more when we were shown our room. While spacious, the room housed two separate beds resting on an elevated platform (a nod to the Japanese tatami style of sleeping), with a lounge area with a table surrounded by a thin sofa base and pillows (a nod to the Japanese Horigotatsu restaurant seating where you sit low to the ground, with a recessed floor beneath you for your legs), a separate toilet (with the very Japanese multi-function / multi-button toilet), and a separate bathtub / shower room, housing a traditional wooden Japanese soaking tub.



Some things I liked: the bathtub had a button that you could press that would automatically fill it (and would automatically stop the water), and the hotel had provided three lemons for us to put in for aroma, which was a nice touch. I can personally testify to this tub retaining some serious heat: if you like your baths hot and long-lasting, you can soak in searing temperatures for a few hours in this tub.The other thing that I loved was that the resort provided a skincare pack, with cleanser, moisturiser, etc - something that every traveller looking for small, travel-sized skin care products, would appreciate.

All in all, the room was minimalist - something I would ordinarily enjoy...except when paying the rate we were paying per night.

Food

Alternatively, you can walk to the small village center around 10 minutes away (or take a complimentary hotel car) for food. For breakfast, we stopped by a cute bakery cafe called Sawa Mura, which sells a range of baked goods (I highly recommend the caramelised tomato tart stuffed with mushroom and chicken!) and coffee. For those who are lactose intolerant, you’ll need to buy a small carton of soy milk and add it separately to your coffee. The bakery also sells a range of nicely packaged cookies and jams. A breakfast of a tomato tart, chocolate raspberry croissant, ham and cheese panini, two coffees and a soy milk set us back JPY 2,900 (US$26).

Cute cafe Sawa Mura sells a variety of baked goods and coffee.

The hotel encourages all its guests to enjoy the natural wildlife all around, and you can spend 30 minutes wandering around the picturesque gardens, which are split into a few different rows with water flowing through them and between each one, with miniature waterfalls. The sound of running water and birds in the air is incredibly soothing. 

There are some activities that you can pay extra for (such as horse riding, nature tours, and watching flying squirrels), but there is enough to do without forking out extra money. There are two onsens (hot spring bathing pools): the private one for guests only is called the Meditation Bath, and consists of a hot indoor bathing pool; whereas the public bath (Hoshino Onsen Tombo-no-yu) is 10 minutes walk away, and has both an outdoor and indoor section. The private bath is open from 3pm until 10am; whereas the public bath is open from 8am until 10pm (and from 8am - 9am, it is only open to resort guests - so get in early!). Both have fairly strict Japanese bathing etiquette (no clothes / swimwear allowed inside the onsen; no tattoos allowed; must shower before getting into the onsen etc), but there are some guides in the hotel to help you navigate this.

In addition, you can hike around the area (which takes around 1.5 hours) - most of the track is simply forest, but there is a break in the treeline at one point, which is quite pretty.

Borrow a bike from the hotel and explore the natural beauty.

If you're feeling desperate for some shopping, the hotel has free shuttle buses running to the shopping outlet called Price Shopping Plaza, around 20-25 minutes drive away. Expect to see your usual suspects of high-end brands such as Botega Veneta, Salvatore Ferragamo and Saint Laurent Paris, to younger brands like Kate Spade and Alice & Olivia, and sportswear labels like Under Armour, Nike, and Adidas. Don't forget to bring your passport to get your tax refund handled instantly; and also keep an eye on time because the complimentary shuttle buses get full quickly and leave right on time! If you want to catch a cab, the price is around US$40 one way.

Having said that, there are interesting complimentary activities at the resort - they offer you free happy hour drinks (including juice, apple whiskey and rose) and Japanese snacks every afternoon at the lounge, complimentary tea in the morning, and at times will have a food truck that serves desserts and cocktails.



I have to confess that I can't recommend the resort because of the exorbitant price...but if you are visiting Hoshinoya Karuizawa, I'd recommend just kicking back, enjoying the onsens, and relaxing with a book outside in the tranquil, natural landscape.

It's been over a year since I last posted on this blog, mostly due to studying to become admitted as a lawyer in the UK. I'm pleased to say I passed, so I should hopefully be back to semi-regular posting again! There are a ton of travel and lifestyle stories I have stored up (India, China, Cuba, USA, Italy...), but I want to start with something a little different from previous posts: I want to share with you my F45 Challenge journey. 

For the uninitiated, F45 (which stands for "Functional 45 minutes") is an Australian fitness concept, which combines high intensity interval training, circuit training and functional movements in a group setting. The F45 Challenge is an 8 week program which encourages you to: (1) get 8 hours sleep; (2) drink at least 3L of water; (3) attend an F45 class; (4) take a magnesium supplement; (5) drink lemon in warm water; and (6) follow a prescribed meal plan, every day for 8 weeks. It is a global competition which runs a few times a year, and previous winners have won amazing travel prizes including a trip to Bora Bora!

Before signing up for the F45 Challenge, I was a casual gym goer at best. I have never been sporty and have always been uncoordinated, focusing my attention on more academic and creative pursuits. In contrast, the hubby was once very sporty, active and athletic but due to his work and other lifestyle choices - let's just say we were a sedentary couple with two sedentary Lhasa Apsos, who loved nothing more than to eat and travel in style. It was the hubby's idea to do the Challenge (and he was going to do it with or without me). I was reticent at first, but wanted to support what would be a rather drastic change from eating blocks of Cadbury Fruit and Nut as a midnight snack while watching Netflix. So we signed up together on 3 October 2018 at our local gym, F45 Orchard.

Pre-Challenge Body Scan Results

Shortly before the Challenge commenced, we had our body scans taken using an InBody machine, which evaluates your skeletal muscle mass and body fat based on your height, weight and sex.

My first InBody test results revealed:

The trainers termed my body composition "Skinny Fat" and I had to work on gaining muscle while losing fat. My opening score was a low 68/100 points.

The hubby's results were drastically different from mine, with an impressive amount of skeletal muscle mass to begin with (well within the "Over" range) but he would also have to lose a good amount of body fat for a healthy body composition. His InBody score was 82/100 points.

Weeks 1-2: "Spring Training"

The first two weeks of the program are designed to be a complete detox. No alcohol, no caffeine, and lots of lemon. Fondly referred to as the hardest stage of the Challenge, this phase is meant to alkalize the body with the goals of reducing fluid retention and cleansing the blood and liver of toxins. It was during this fortnight that we were the most cautious. Not wanting to over-exert ourselves with the shock of daily morning gym sessions, both the hubby and I exercised only 6 out of the 7 days for each of the first two weeks (deciding to incorporate a "rest day"). The F45 gym classes followed a pattern of Monday cardio, Tuesday weights, Wednesday cardio, Thursday weights, Friday cardio, Saturday hybrid (the 60 minute infamous "Hollywood" workout) and Sunday hybrid. I found cardio classes left you more exhausted (but at least I could do most of the exercises). Weights, on the other hand, I initially struggled with - having no abdominal strength and weak shoulders. I could only lift 2kg dumbbells for shoulder raises and needed 3 bands to do an assisted chin-up.

The meals (recipes all available on the bespoke F45 Challenge App) were actually not as bad as I thought they might be - with special mentions going to the Cherry Ripe Smoothie and the Jamaican Jerk Chicken recipes (delicious, seriously!) - and neither of us experienced any hunger pains. The program provides for 5 meals a day: breakfast, an AM snack, lunch, a PM snack and dinner. As an avid dessert fan, it was a struggle to adjust to having dinner as the last meal of the day. To cope with this, I chose to have my warm lemon water two hours after dinner and one hour before I brushed my teeth. If you decide to try this, make sure to rinse your mouth thoroughly with plain water immediately after taking the lemon water to protect the enamel in your teeth!

Skipping over alcohol was not a problem (I hardly drink) but I thought I would be affected by the no caffeine rule. Before the Challenge, the first thing I would do when I got to work was grab a cup of coffee. Knowing this, I mentally prepared myself by substituting coffee for my magnesium diasporal supplement and found that I didn't struggle without the coffee at all!

Weeks 3-6: "Regular Season"

Termed the Regular Season, this is the longest phase of the Challenge at 4 weeks. The meal plans during this stage are based on a breakdown of 45% protein, 40% carbohydrates and 15% healthy fats with the goal of increasing muscle hypertrophy (i.e. the growth of muscle cells). The hubby and I decided to step up our exercise as our bodies had seemed to adapt to the new sleeping patterns and diet. The hubby upped his exercise to two F45 classes a day. I was content to stick with just the one class, but we scrapped the rest day. We also indulged in getting massages each weekend, which I like to think helped our muscles recover better as well as provide some relaxation. Mentally, we knew that if we could reach the halfway mark of one month, we would go all the way.

Mid-Challenge Body Scan Results

Near the end of Week 4, we had our mid-Challenge scans. These are not required to be submitted for competition purposes (only the Pre-Challenge and End of Challenge scans are) but it was quite nice to track our progress. Here were my InBody results:

After 26 F45 classes, I had gained 1.2 kg of muscle, lost 3.9 kg of fat and decreased my body fat percentage by 5.4%. My InBody score increased to 74/100. The global female winner of the previous Challenge lost a total of 10.5% of body fat at the end of the 8 weeks, so it seems I am on track!

The hubby's results were even better with an InBody score of 94/100. His body composition had become the ideal "D" shape on the InBody muscle-fat analysis chart, with less weight, more muscle mass and less body fat.

In terms of sticking to the regime, it definitely did get easier. The only hiccup I had was during an incredibly busy Thursday at work; I eventually closed my deal at 4.00 am on Friday morning. At midnight, my stomach was growling and I felt hunger pains for the first time during the Challenge. I ended up snacking on an extra 7 almonds (approximately half of a typical AM or PM snack on the F45 meal plan) which seemed to sustain me for the rest of that night. I had cancelled my morning F45 session deliberately, but somehow my body woke me up and I ended up completing the Friday cardio class on three hours of sleep. 

On the other hand, the hubby had a real scare. He had upped his cardio exercise routine to three classes a day - two in the morning back-to-back and one in the afternoon. Last week, he had the flu but insisted on going to his double morning session, resulting in him collapsing during a class and having to be rushed by ambulance to the hospital. He was discharged by the doctor later that day but was advised to take it easier on the exercise. No-one can fault him on his dedication to the program!

All I can say is, it's been an exciting journey so far - I am enjoying myself far more than I thought I would (in part because it is a competition and I love competition) and the carb/sugar cravings have mostly subsided. Stay tuned for the final phase (the "World Series") and of course, the end results.

xx Amanda 

Shangri La 

This is one of the most glamorous hotels you can stay in at Bangkok. Its strategic location on the banks of the Chao Phraya river not only gives you spectacular views, but also easy access to the city’s main attractions. You can board the Sky Train from Saphan Taksin BTS Station, which will give you easy access to eating and shopping districts. With seven restaurants, three bars (including this stunning rooftop bar), a spa, outdoor pools, and free Wi-Fi, this hotel with give you more than your money’s worth. 

Banyan Tree  

Another luxurious hotel in Bangkok, the Banyan Tree is famous for its well-appointed rooms, with the latest amenities, plus floor-to-ceiling windows that provide a spectacular view of the city. With six restaurants to offer a variety of cuisines for your taste buds, three bars, a spa, pool, airport shuttle, children’s club, and proximity to some of the main attractions, this hotel is a popular choice amongst travellers.

Millennium Hilton 

The name Hilton says it all: with this luxury hotel brand, you are sure to have a memorable stay in Bangkok. The hotel has a chic and contemporary design, and is strategically located, with mind-blowing views of the Chao Phraya River. In addition, you can enjoy high speed internet access, bathrooms with walk-in showers, free access to the executive lounge, as well as a spa, pool, several restaurants, health club, and airport shuttle.

Dusit Thani 

If you want to have a more authentic Thai experience, take a look at the Dusit Thani hotel. This five star hotel is situated in the Silom district of Bangkok with more than 500 rooms that boast of traditional and exclusive Thai décor, including unique Thai silk, teak wood and orchids. Some of the rooms give an amazing view of the famous Lumpini Park, which is situated very close to the hotel. You can enjoy mouth-watering food at any of the seven restaurants, or relax at the spa after a workout at the fitness center, and enjoy limo or car rental services. 

Oriental Residence 

If you would rather a peaceful and relaxed holiday getaway, then the Oriental Residence in Bangkok is for you. Located close to the Siam and Silom districts, this hotel will rejuvenate and refresh you, with fresh flowers, a modern pool, signature Deck Bar with cozy cabanas, and delicious food.

Choosing between these beautiful luxury hotels in Bangkok is sure to be challenging: don't forget to do your research into the various hotels when you're planning your trip. We're always on the hunt for great deals - and many hotels offer packaged deals or other special offers that mean you can pay an affordable price without compromising on the quality of your stay.

Top tip: get a great deal with this Expedia promotion code or Klook discount codes when making your next booking!

(Disclaimer: This is a sponsored post. For our sponsorship policy, please see here.)