It's probably the most "daring" thing I've ever done in recent times - to travel during a pandemic and clock in a total of 4 weeks of hotel-based quarantine (in Singapore and Thailand)! These are unusual experiences in unusual times. But half the battle is won when you enter a required quarantine with a positive, can-do approach. A hotel quarantine is not a breeze. But there are things you can do to make your stay as comfortable as possible within a confined space. In this post, I'm going to share all the resources and things you should consider bringing with you so that you are fully prepared for the long stay. 

To set your expectations, the hotel facilities dedicated for quarantine in Singapore comprise of standard rooms. As a family with kids, you can request for two adjoining rooms with a connecting door (email at ICA_SHNhotelneeds@ica.gov.sg) OR you can look into upgrading to a suite which provides more space and even a kitchenette. Our family stayed in two conected standard rooms - these rooms do NOT have a balcony or open windows, there is no laundry service or room cleaning service, and there is a limited set menu from which to order meals. 

With that said, below are some of the items I think are helpful to carry:

• Wet wipes or an all-natural surface cleaner (Ollie Oils has a good one) to clean surfaces in your room/living space/bathroom. It was especially handy becaue the kids would eat on a small table and inevitably drop food on the floor or dirty the table. So wet wipes were really handy! 
• Room deodorizer or spray: With no open windows, there is no fresh air in quarantine. Add to that the fact that you're eating, sleeping, and exercising in the same space for several days at a stretch. A deodorizer really helps to freshen up the air and remove any odors or staleness in the air. 
• The Laundress is a line of non-toxic products which I found very useful for travel: The "Crease Release" is a spray which removes wrinkles from clothing without the need for ironing (available via different websites in Singapore and Amazon). They also have laundry detergent and other cleaning items that you may want to check out! 
• Plastic tupperware/boxes to store food left over from your meals: You'll find that you don't necessarily finish all the food and some food items are good to save for the next day. So some storage containers are helpful to have. 
• Pack enough inner wear (i.e., undergarments) to last the duration of the quarantine if you don't plan to wash your own dirty clothes. Also, to reduce unnecessary laundry build-up, I feel there's no shame in repeating your outfits since you're indoors and sweat-free anyway
• Pack vitamin D supplements: In general, it's good to take vitamins! But more importanlty, since you're not exposed to the sun for a long stretch of time, preempt a vitamin D deficiency by taking your supplements
• Entertainment for grown-ups: Books/Kindle, embroidery kit, adult coloring books, your Apple TV device... whatever you need to keep sane and calm
• Entertainment for kids: Refer to my Instagram post with my recs (this warrants a separate post in itself!)
• A bit of indulgence: If you're with young kids, there may not be much time for relaxation but you can still bring a touch of indulgence into your quarantine. I suggest bringing some essential oils or ordering bubble bars or bath bombs from Lush to be delivered to your hotel

Useful Resources:

• Rental needs: www.happyshn.com is a website which allows you to rent items you might need for your quarantine, such as a microwave, exercise equipment, yoga mat, fans, vaccuums, portable washing machines, etc. It's a brilliant idea and we used it for renting a microwave - easy and fast delivery!
• Online workouts: I highly recommend doing short workouts or getting some movement into your day during quarantine. It really helped to boost our spirits and alleviated that "cooped in" feeling. There are tons of workouts you can do in your hotel room - search for PopSugar Fitness, Brian Syuki for walking-based workouts, and SELF for HIIT/cardio on Youtube (20-30 min workout routines worked great for me personally). In addition, you can pack resistance bands or light weights to support your workouts!
• Good delivery apps (Food Panda, Deliveroo, and Grab Food) and alcohaul.sg for delivery of spirits to lift your spirits! :) They helped to break the monotony of the hotel food and gave us something to look forward to whenever we ordered something. 

I hope you found this list helpful. Good luck to those of you embarking on any travels and get ready to face quarantine like a boss! If you have any questions, just email me at urbanmantra1@gmail.com or DM on Instagram. 

Amongst the biggest challenges for many working moms is making time for exercise. There are always too many reasons and excuses to fall back on, such as a hectic schedule of juggling work and kids that demands so much of your time and energy. And the less time you get for working out, the more guilty you feel. It’s a vicious cycle. Am I right? Yep, I’ve been there and I don’t like it one bit. So I came up with a simple solution that works well for me. Start small. I decided to take a piecemeal approach to exercise. While making time to have an hour long workout may seem daunting, a short “bite-sized" workout (as I like to call it) always seems so much more doable. Ask yourself, can I make time for 20 minutes of exercise in my busy day? The answer is yes! 

Aaptiv is an app that I’ve found super conducive to my “working mom workout” needs! It’s an audio fitness app which offers various types of workout programs. What I like about it is that it includes the voice of well-known, professional trainers directing your workout and motivating you against the backdrop of high-energy beats. So whether it’s a cardio workout, a deep stretch, yoga, marathon training, or strength training that you’re looking for, Aaptiv has it all. I got attracted to it for its prenatal and postnatal workouts led by pregnancy guru and founder of FitBump, Kira Kohrherr. Aaptiv has these stroller workouts which you can do anywhere – your home, outside, or in the gym. They are all about 20-30 minutes long. To ensure that I lose as little time as possible, I quickly change into my gym clothes, roll out my yoga mat, put my baby Arjun on the bouncy chair in front of me, and get started one of the stroller workouts in my own living room. Super easy set-up and no time lost in commuting to the gym. This is how I’ve been getting my bite-sized workouts with the voice of a trainer that keeps me going. I honestly find it so effective and easy to fit into my day. As moms, we all know how you can’t always plan everything out. So whenever I see an opportunity to squeeze in a short workout, I do it. Sometimes it’s in the morning before work, other times in the evening. I aim to do these short workouts 3-4 times a week and while I may not always succeed, I feel glad knowing that I’m incorporating at least some level of fitness activity in my life! Postpartum fitness is a long journey and we all have to start somewhere. 

So what are you waiting for? Give my “bite-sized workout” idea a try and see if it works for you! Start off, start small. If you’re keen to try Aaptiv, download the app on your phone and use code BURPEES for a free 30-day trial (the app already gives new users a 7-day free trial). Good luck, busy mamas!

*We all know that everyone's pregnancy and post-pregnancy conditions are different. So for the maternity workouts, please be sure to consult your doctor first! 

"Aaah! I wish I could make more time for exercise."

"I wish I could be more motivated to work out!"

"Dammit, it's so hard to stay consistent with my exercise routine. I'll never get back in shape!"

Are these thoughts that you've had at one point or another? Do they sound familiar to you? Well, just know that you're not alone. Most of us out there can't skip out of bed for a run on a regular, consistent basis. Staying in shape and exercising regularly takes commitment, discipline and motivation. But even to the best of us, life comes in the way. Fatigue or laziness creeps in. Heck, even raising kids is a great excuse to throw out there! But in my opinion, the only way to make regular exercise sustainable is to make it realistically fit into our everyday lives.

After having my second baby recently, my core has taken a beating and my body is out of shape. I am determined to whip myself back into shape. But I know that juggling two kids and going back to work will present me with quite a challenge in making time for exercise. This is why I'm starting out with short workouts which I can realistically squeeze into my day, for at least a few times a week. Here's how I plan to do it:

Step 1: Measure my waist and record my weight on day 1.

Step 2: Take on a 30-day squat-lunge-plank challenge! Every day, I will follow the schedule shown here. Please refer to my video below for doing a series of squat-lunge-plank exercises (rest days are included) and also this previous post on the appropriate technique for doing them. These exercises in themselves will not make me lose weight but they will certainly help to tone my abdominal area and lower body. I will be supplementing these exercises with 20-30 mins of running and ab crunches 2-4 times a week, depending on my time. If your fitness level allows you to do more than that, go ahead! (Diet will also play a key role in helping with the weight loss but that's a separate issue for another day!)

Step 3: Measure my waist and record my weight on day 30. At the end of the month-long challenge, my goal is to see whether or not these exercises made a difference.

Many of you saw my posting on Instastories about this challenge and asked about it. I'd like to share this with all of you and ask if anyone is interested to join. Follow me on Instagram (@urbanmantra1) and my Instastories to stay updated and to connect with me using the #SLPChallenge. We can do it together!

There are little tips you pick up along the way when you attend prenatal yoga classes and speak to other expecting mums. One neat little trick I learned from my prenatal yoga instructor was the idea of a tennis ball massage. It's something super simple but I hadn't considered it until it was mentioned to me. So in the spirit of sharing knowledge, let me tell you about the use of a tennis ball during pregnancy. There are certain aches and pains that you'll inevitably feel at times during the course of your pregnancy - whether it's neck or shoulder stiffness, upper or lower back pain, gluteal or pelvic soreness...you name it! Often these places are hard to reach by yourself and you can't always stroll into a prenatal yoga massage place (they're expensive and sometimes you just need a quick fix).

Here are some ways to effectively utilize the tennis ball for a quick massage during your pregnancy:

Option 1: Sit on it! Literally sit your body on a yoga mat and lean into the tennis ball under the area that is troubling you. In my case, it's been hip/gluteal soreness. So what do I do? As shown in the picture above, I sit sideways against the ball and sink into the ground. Breathe deeply and hold that posture for a few seconds. It will be painful because the firmness of the tennis ball digs into your trouble spot and gets into the muscle fascia. Then slowly and gently roll over the ball so it massages the area that is affecting you. The ball is effectively working like a mini-foam roller giving you a deep tissue massage. Switch sides and repeat. Do it a couple times and you'll feel a difference!

Option 2: Lean against the wall with the ball and roll your body against it. For example, if your upper back is feeling a bit stiff, position the ball between the wall and your upper back. Then move your body in circles against that area to feel the gentle massaging effects.

Option 3: Have Mr. Husband (or any willing family member or friend) rub the tennis ball against your back while you are sitting on a stability ball or in a cross-legged position. Have them roll the ball against their palm down your upper and lower back or use the motion of making concentric circles over the back using the ball. You can ask them to modify the pressure as you like it. Believe me, it feels yummy!

Lastly, you can't go wrong with gentle yoga stretches to keep your body in a happy condition. Check out the photo and my short videos below showing the downward dog, hip openers, pigeon pose, and side stretches that will benefit your back, hamstrings, hips and thighs!

Downward Dog-Pigeon Pose

Hamstring and Side Stretches

If anyone were to ask me what I've discovered during my second pregnancy which I didn't know about the first time around, I would say: the stability ball (or exercise ball, as some call it). Yes, I'm talking about that large, bouncy ball thingy that you may have seen lying in the corner at gyms. You may even have used one during your workouts, likely when forced to do so by a fitness trainer. Well, during this pregnancy, I've discovered the power of the stability ball! For me, it's been a super handy prop for my workouts as well as a source of relief for my back pain.

No doubt, there is a lot of information you can find online about how stability balls can be a helpful companion to your pregnancy-related workouts. Here, I'm going to talk about how I've been incorporating this innocuous exercise ball into my daily life and how it has worked well for me. (As a disclaimer, please do consult your doctor before doing something you're unsure of! You and your physician will know best your condition.)

Pick the right ball

First things first, stability balls come in different diametrical sizes so it is important to pick the right size. A good rule of thumb to follow is to pick one which allows a 90 degree angle or slightly higher between the hips and knees with feet firmly planted on the floor. For more details, you can refer to websites which outline optimal sizes based on one's height. 

Physical Relief Benefits

The stability ball has proved to be a fun and easy way for me to improve my posture and balance. Sitting on the ball notably relieves the pressure on my back and hips and instantly adjusts my body in a more comfortable and upright spinal position. Whenever I come from a long day of either sitting at work or standing for many hours, I come home and sit on the ball and gently bounce around on it (much to my son's amusement). It's now my go-to chair in the house and I'm even tempted to bring it to the workplace! Besides reducing back pain and pressure, the exercise ball is also said to encourage blood flow to the uterus and to prime your baby to settle into the downward anterior position. 

Fitness Benefits

The exercise ball is a great accompaniment to your prenatal workouts, especially during the later stages of your pregnancy where hardcore workouts, like jogging and heavy cardio, are tougher to pull off. I use the ball to do a variety of workouts such as:

- Sitting on the ball and doing different arm strengthening exercises using light weights

- Wall squat to target thighs and buttocks

- Side leg lifts supported by the ball

- Kegel exercises for strengthening your pelvic floor (many underestimate the importance of doing this exercise. This may be more than you want to know but if you want to avoid loose pelvic floor muscles and incontinence later on, this is crucial!)

There are several more exercises you can do as assisted by the exercise ball but check out my quick video below to get an idea of what I've been doing. Basically, I do 10-15 reps of each exercise (can adjust this number, depending on your comfort and fitness level) in a sequence followed by a break. Then I repeat until I have completed 3 sets. It's a good, light workout to get your heart pumping and to keep you strong and fit. Bottom line: low impact, high return.

Here are some additional links I found helpful when looking for guidance on prenatal fitness using a stability ball:
Bump2Mum Fitness
Fittamamma
Youtube videos:
- https://www.youtube.com/watch?v=uHbASGHZEAQ
- https://www.youtube.com/watch?v=GbvQjrXB2BI

In my pre-baby years, making time for exercise wasn’t the uphill battle that it is now. As a fitness junkie, I loved trying new and challenging exercise routines, such as high-intensity Bollywood dance workouts, military-style bootcamps, running, and yoga (regular and aerial). Fast forward 3 years later… Saying that making time for exercise is a challenge is putting it mildly. In between handling a job which sometimes requires travel, raising an active toddler who needs constant attention, running a household, and trying to maintain some semblance of a social life, making time for exercise fell off the priority list. Gradually, I noticed my level of energy dropping. Besides the weight creeping back up, I was taking the lazy way out with eating what was convenient and not necessarily what was healthy and right for me.

It was time to take control of the situation. So recently, I have taken measures that were effective for me towards a healthier, fitter lifestyle. Each person may have their own way, but I’d like to share what worked for me. They’re simple tips which can be incorporated into your busy life to make sure you take care of yourself for the long run. Think of it as a change in lifestyle rather than a crash diet.

The “fit lifestyle” tip I’d like to share today: Find the type of exercise you enjoy..and then go do it!

Why do we find excuses to avoid going to the gym to run on the treadmill? Probably because we hate doing it! But perhaps if we picked a workout we actually enjoy, we would feel more motivated and more inclined to stick with it. Case in point: My husband hates the gym and will avoid entering it at all costs. But ask him to play tennis any day of the week, and he’ll jump at the idea.

I implemented this idea in my own life by getting back to what I love, running. Besides finding the workout I enjoy doing, I took some key steps to ensure I stick to it:

1.       Make time for exercise, even if it’s 20 to 30 minutes: I started waking up just 30 minutes earlier in the morning so that I could go running. I’m sure we can manage to squeeze in that amount of time at least a couple times a week. It’s so doable and it’s a start!

2.       Find someone to work out with: I knew that I would stick to my running goals much more once I had a running partner. A workout partner keeps you motivated and accountable. Personally, I hate being the one to bail on others so once running plans are set, I make sure I adhere to them

3.       Find ways to keep your workout interesting: In my case, my husband and I signed up for races in different countries and in unique settings to keep us constantly challenged and excited. So far, we have done a run through the Singapore Zoo, a green heritage trail in Singapore, and the Angkor Wat run in Cambodia. Currently we are training for a 10K in Vietnam in the mountainous Sapa Valley!

4.       Adjust your fitness routine to your current lifestyle: In the past, I could have managed more time and more days a week for my exercise. But now with a busy mommy-and-work life, I’ve decided not to set unrealistic standards and timelines on my fitness goals. If I can manage three workouts in a week along with healthy-to-decent eating habits, I consider myself very successful. There will be weeks when I’m really good and weeks when I’m not. I don’t stress about it because I’m in this for the long run.

So explore different workouts and find the one you love. Is it yoga, a dance workout, table tennis, or

brisk walks? Whatever it is, find a way to incorporate some of it into your life. 

Thirty days of putting my body through a squat and plank challenge came to an end just a few days ago. On the last day of the challenge, as I completed the last of the 250 squats I was supposed to do, I couldn't help but let out a loud victory whoop!

In an earlier post, I had talked about taking on a 30-day squat and plank challenge as a way to get back in shape post-pregnancy (see post here). I saw it as a time-effective way for busy people to stay active and fit. The challenge was particularly appealing to me as a mother of a 5-month old who often struggles to make time for exercise. A workout that targets multiple muscle groups, such as quads, hamstrings, abs, and butt, in one shot? Count me in, I said! I can do this while the baby naps!

Did I make it through the month? Was the challenge worth doing? Yes to both. In terms of the level of difficulty, the workout challenge wasn't that tough. It simply required consistency and dedication in sticking with it. It would have been very easy to give up half way through, but I hate quitting. I was determined to complete the full 30 days and complete I did!

Were there any days I skipped or got lazy? Truth be told, there was one day I let myself down. On the third last day when I was supposed to do 230 squats, I only got to 120. Shhh, don't tell anyone :)

The deets? Most days, I incorporated the squats and planks into a larger workout of about 30-40 minutes that included running, weight-lifting, and ab exercises (e.g., crunches). Other days, I would only do the squats and hold the plank pose (but I would try to go for long walks with my baby in a stroller! Sometimes I did up to 2 hours of walking over the course of the day and it seriously helped as a fat-burning exercise). In both scenarios, the challenge worked to raise my heart rate and tone my legs. While there are no visible differences in how my legs look, I can honestly say that my legs feel firmer and stronger. An added bonus? I lost about 1.5 kilos (about 3-4 lbs) this past month with all the combined exercises. It may not sound like much but hey, every bit counts. :)

Image Source

In the past several months, I’ve had to replace lifting weights with lifting a baby, cleaning spit ups instead of clearing sit-ups, pushing a stroller instead of doing push-ups. As a fitness junkie, I was eager to get back to working out as soon as the doctor said it was okay to do so. But as a new mom, I soon discovered the challenge of fitting exercise into my daily routine. True, I have had the good fortune of spending my maternity leave back home in Asia, surrounded by family who can help me look after Baby K. Yet I still struggle sometimes to find time in the day for fitness. The problem is, I never really get a good chunk of time to do anything at length. I always heard about how babies need constant attention. I’m now experiencing that firsthand for myself. It’s always a spare 20 to 30 minutes here or there. Maybe if I’m lucky, I get a couple hours to myself when the baby is napping during the day.

But where there's a will, there's a way! I recently started setting aside 30 minutes in the morning for exercise and have managed to stick with reasonable success. On days when I’m feeling lazy or plans go astray, I still try to do some yoga stretches or go for a walk with the baby. Currently, I’m doing the 30 day squat and plank challenge, a great way to firm up the quads, hamstrings, abs, and butt and strengthen the back! The combination workout targets multiple muscle groups so it's a great postnatal workout for new moms who want to tone up. And the best part? It can be done anywhere - in the nursery while the baby naps, in your office cubicle, in the park, or in the bathroom if you so choose! I’m hoping I’ll see results by the end of the 30 days (I'm only on day 6 so far). Watch out for a post-challenge report on the blog!

Check out the 30 day squat and plank challenge schedule I put together below. 

A few additional tips:

• Please be sure to follow correct form and technique for these exercises (Youtube videos for squats and planks)
• Try to follow up this short exercise with lower body stretches so that you aren’t sore the next day. (Some yoga stretches that I found helpful were pigeon pose, lizard pose, and the kneeling hamstring stretch)
• Remember to breathe while doing squats and planks! For squats, breath in as you bend low, breathe out as you stand up
• For more intensive squats, sink low and try to get your thighs parallel to the floor
• You can do the squats and planks in whatever order you want - it's up to you!
• If the number of squats is getting too much for you, you can break them up throughout the day or build them into a longer workout. For example,  on the day you have to do 100 squats, you could do 25 squats at four different times in the day. Or you could do 25 squats after every 10-15 minutes of running on the treadmill
• Partner up with a friend for this fitness challenge - it’s more fun that way and you’re more likely to stick through the whole month!