Working out, or gyming, means different things for different people. For some, it’s a significant part of their life that they cannot live without. For others, not so much. Whether you are a fitness guru or a complete beginner, one thing we all have in common as Beijinger’s is the conundrum of how to make time for fitness. It might sound like an excuse for those that hit the gym six days of the week, but let’s face it, busy school schedules and study commitments, means that going to the gym is usually on the bottom of a young busy bee’s agenda.

Working out is an investment – a pretty big one. Not everyone can spend two hours in a place where the only thing you do – and can do – is pump iron. Not when there are two essays due the next day, a presentation to finish in two days, and an SAT exam coming up in less than a week. How can we manage to deal with all this while keeping ourselves fit? Here are some handy tips that will help you become a much more efficient gym-goer.

In the gym

This is where the magic happens. You put in the work, you get the results. Nice and simple- or not. It starts getting complex when you only have a few hours a week to get everything done. The two golden days – also called a weekend – are the only times in a week where most people can fit in a two-hour session. Some might even have time during working days if they don’t have extra-curricular activities after school.

Ideally, all major muscles should be targeted at least once every week. This is not so easy to do, given that most of us can’t be in the gym for a minimum of six hours per week. The only solution is to consolidate your workouts, which is not as bad as it sounds. Simply do more compound exercises: movements that target multiple muscle groups at once.

Do weighted pushups or bench presses instead of doing triceps and chest exercises separately. Do pull-ups or rowing instead of sticking to bicep and back isolation exercises. This way, you target two or three muscle groups with the time that could have been spent targeting only one through an isolation exercise. Using this method, you could plan a two-day split workout that targets all major body parts in just two sessions.

Obviously, you won’t be able to get blazing results after only a couple of sessions, but hitting all the major muscle groups at least once every week will be much more beneficial than torturing a couple of muscle groups. This will also avoid an increase in recovery time, which could result in you not being able to focus on certain muscle groups for an extensive period of time.

If targeting all body parts in a week is still too big of a task, then it’s time we think about priorities. If you have a specific body part you want to focus on, it’s easier to set goals and you’ll be more motivated as you monitor your own progress. Everyone has a different body type and shape, so it makes sense that you should focus on your weaker body parts to improve your overall physique.

We all have different physical aesthetics we want to achieve and working on specific body parts will support you in achieving your body goals. Depending on whether you want a beach lean or a buff-from-the-outside look, the muscle group you focus on will be different.

If you aren’t tired after 50 reps of bench pressing or are struggling to pull off the first rep on a deadlift, maybe your workout isn’t as effective as it could be. As the busy bees of Beijing, we need to make sure our workout is effective and yielding maximum results. Any exercise you do should have a reasonable rep range (8 to 20 for most exercises) and you should be struggling to get out the last couple of reps to help you increase strength and durability over time. As I mentioned before, everyone is different and there are exercises that might work for some and not for others. Find what works for you and keep at it.

Nutrition

As busy Beijingers, we never have to the time sit down and count how many calories we have after every single meal. However, this doesn’t mean you should ignore the nutritional side of cultivating a healthy lifestyle – it is probably more important than the actual work out. When there are no set boundaries in our diet, the tendency is to overeat and consume foods that are not necessarily healthy. Be observant when it comes to what and how much you are eating. Eat at a slow, regular pace, and constantly ask yourself throughout the meal, am I full? Remember that it usually takes twenty minutes for your brain to communicate to your body that you’re full after eating a meal. Wait before topping up on more food when you feel like you could eat more – it might just be that your brain hasn’t had time to have that conversation with your tummy.

Weight management is eighty percent determined by our diet. If you’re not very active it is crucial to think about what kinds of food you are eating regularly. Even though you’re not keeping track of the calories for every meal, you should be thinking about the types of nutrients you’re getting. Are you too heavy on the carbs? Are you having enough veggies? I’m sure you’ve listened to teachers talk hours and hours about the importance of a balanced diet, but this is where it actually comes into play.

DOMS

DOMS stands for Delayed Onset Muscle Soreness, but what exactly is it? It’s pretty self-explanatory; they are the muscle cramps you get the day after your workout, lasting from a day to even a week. So the big question is, how do we minimize DOMS? Well, there isn’t a proven method of preventing or completely getting rid of DOMS. Actually, the best way is to just work out as frequently as you can so that your muscles get used to a more vigorous routine over time. But that isn’t always achievable when we are busy. Here are some simple ways to minimize DOMS after a workout.

Firstly, have a hot or cold bath. Hot and cold baths both have their own advantages. A steaming hot bath after your workouts can help you unwind, both mentally and physically. It helps dilate your blood vessels and improve blood flow, forcing your muscles to relax. However, you will need a decent amount of time for deep tissues to benefit from a hot soak in the bath. An intense ice-cold bath, on the other hand, will help reduce inflammation and swelling by reducing blood flow to the muscles in pain. However, some research shows that a cold bath may have a placebo effect.

Secondly, there are some supplements that could help you reduce the soreness. Branch-chained Amino Acids (BCAAs) are one of the most effective and most widely used supplements for reducing DOMS. Exercising causes tiny tears in our muscle fibers and in order to prevent muscle loss, we need to provide our muscles with proteins to help rebuild those tissues. BCAAs are particularly good at this and can reduce DOMS. Other useful supplements include Citrulline malate, which allows you to train harder and longer while speeding up recovery time and muscle repair, and Whey protein, which contains all nine essential amino acids, including BCAAs.

Lastly, and most importantly, stretch your muscles. Technically, we should be stretching every day for better blood circulation and posture, stress relief, concentration, etc. After a workout, we should be stretching the muscles we’ve been working to prevent horrible cramps. It also reduces the chance of injury as it reduces stiffness in your muscles. You should be spending around 5 to 10 minutes on dynamic stretches before your workout, to warm up your body, and around 5 to 10 minutes after your workouts doing some static or PNF stretching. During your post-workout stretches, add in a foam roller. Applying force to specific parts of the body can help release muscle tightness by increasing blood flow, creating better mobility.

Home Exercise

As busy bees it can be a challenge to get to the gym every day, so what you can do are some simple exercises in the comfort of your home. Firstly, get some basic equipment – you don’t have to invest in a huge treadmill. Get a yoga mat for your back and some light dumbbells to maximize the effect of your exercise. For example; simple lunges with dumbbells in your hands will add beneficial pressure to your reps. You can also keep a pull-up bar by your door.

Since you won’t have heavy weights at home to maximize productivity, it is important to find the most effective workouts you can do without weights. The most well known ones are planks, lunges, and squats. But how can we make them even more effective? Let’s try twisting them all. It’s been proven recently that planks don’t burn as much calories as we thought. Try a plank twist. Your waist rotates, helping you to burn more calories within seconds. But be careful not to raise your hip too high.

You can also try a lunge twist – unlike a normal twist where you mainly workout your quads, a lunge twist will help you work your inner quads and the side of your hips. Like these two exercises, you can try twisting a number of other home exercises, including the crunch, superman, and mountain climber.

Lastly, remember that the most important home exercise you should be doing every single day is stretching. It only takes a maximum of 15 minutes and helps you relax your body and mind and increase flexibility!

YouTube

Although a personal trainer would be the best possible option, YouTube is a good alternative to finding an interactive personal training experience. The most attractive selling point of YouTube, is that it is free. A good Wi-Fi connection and voila – an on demand, life-long personal trainer just for you! (and a couple of million subscribers).

YouTuber’s, such as Jeff Nippard, provide information-packed videos every week comparing recent scientific literature on any topic related to bodybuilding. Some of the gym vlogs are very useful when it comes to innovative workout routines and exercises when you select the YouTuber’s with good and accurate content. Most of my splits and routines are made from copying the routines of the YouTuber’s I like. Aside from the content and the scientific information, getting hyped up by inspirational workout documentaries and catching up with the drama in the YouTube fitness community is also a part of the fun too.

When we think of working out, it’s easy to just imagine pumping iron, but we know it’s more than that. We’ve got to think about using our time wisely in and out of the gym, including eating well and even going on YouTube to help with finding alternative ways to include fitness into our weekly schedule. Of course, it’s never easy for busy bees to achieve all of the above, but remember, it’s not about doing every single thing you think is helpful, but all about knowing yourself and what works best for you and your lifestyle. Try all of these, work out which ones are most effective, and build your own gym routine!

This article appeared in the beijingkids July-August 2019 Teen Takeover issue

When I was pregnant I had a number of questions, most of which centered about the topic of baby’s sleep. Sleepless nights are to be expected when expecting and when a newborn arrives in the home. However there are definitely tried and tested practices that new mothers can put in place in order to soothe baby to sleep faster and extend sleep time for both mommy and baby.

Neglecting sleep cues

Newborn babies cry to communicate a need. When my little one first arrived, I would run havoc anticipating and figuring out what his every need was. Babies often provide different signals that can let mommy and daddy know that they need feeding, changing, and of course when they need to sleep. For a tired baby, signals for sleep can vary from sucking on fingers, to rubbing eyes, and yawing. Observe your baby and get familiar with their particular cue for sleep.

Remember that keeping a baby awake during the day in order that they get a better night sleep is a myth. Naps are extremely important for baby’s development and keep them from stints of overtiredness, making it easier for them to settle on an evening.

Not having a sleep routine

This one is for the little ones and us! Having a sleep routine winds the body down and prepares it for deep slumber. This one I was pretty good at putting into practice, but not so much for myself. I would start baby’s bedtime routine, with a warm bath, a warm bottle, a classical or jazz playlist (courtesy of Alexa and her baby sleep time playlists), and some white noise in the bedroom once the music is turned off.

Doing something similar on a regular basis sets your baby’s internal clock, helping them to fall asleep much easier. Try not to let baby fall asleep before all of these activities are done. Encourage baby to form the habit of sleeping asleep on their own by sitting him down in the crib, or if you’re co-sleeping, in the bed, just as he becomes drowsy. My personal tip is to buy a diffuser and use essential oils like lavender to help soothe baby and associate sleep time with particular fragrances, which also have holistic benefits for baby’s mind and body.

Turning the crib into a playroom

We are always told not to eat where we work and if like me, you often work from home, the golden rule is to separate your workspace from your leisure or rest areas; the same goes for babies for better play and sleep association. Try not to do other activities such as play in areas where your baby should sleep. The crib should be void of toys and other stimuli that will keep baby occupied with other than sleep. Consistency is key and don’t forget to turn off the TV; the flashing lights, color, and noise is a distraction for you and baby.

While my mom was staying with my family to help with my little one while he was a newborn, she would constantly remind me not to tiptoe around, once baby was asleep. Your baby is perfectly equipped to become familiar with the usual sounds at home and sleep right through them. I go in and out my baby’s sleeping area with ease while he sleeps and continue the evening as normal.

Relying on sleep crutches

I am still trying to get to grips with doing better when it comes to depending on a number of sleep crutches. Mine happens to rocking and used to be combined with nursing.  Other objects like pacifier, bottled milk, or stuffed animals can also become crutches dressed up as hacks. It’s no good in the long run because they cultivate a habit of dependency.

Try and phase out these sleep crutches and replace them with sleep associations like the ones I mentioned above. Set the tone and ambiance for your baby’s sleep environment – darken the room, play music or white noise, diffuse essential oils, and even thumb sucking can help baby, even when awoke during the middle of the night, to sleep on his own. This will help baby and you have a good night’s sleep. Here’s to pleasant dreams and sound sleep for mommies and daddies!

Photos: Pixabay

I don’t know about you, but with each winter in Beijing, comes yet again another struggle to find the right remedies to fight dry skin and hair. My extremely coily hair and sensitive skin always adds a new dimension to this annual dilemma, and that’s why the discovery of the following inspired artisan creations has me reveling in suppleness and natural scents.

VERVE, Handcrafted Loofah Soap, Turmeric and Lemongrass Natural Soap, and Natural Body Butter

I have been conducting a lot of research lately into recycling, upcycling, and minimalism. I automatically associated the need for minimalism in my life with clothing and objects in the home, but Verve’s Citrus and Rosemary Loofah Soap could quite possibly be the answer to decluttering your bathroom shelves, and using this as your single go-to cleanse item for your morning showers.

I’m not sure if I’m the last to the soap-show, but combining a gentle exfoliating loofah with vitamin-enriched soap is inspired, and so what I needed to help tackle the removal of dry skin, while at the same time nourishing and cleaning the body

Throw out old flannels, sponges, and tired loofahs for something that will most likely cut your shower or bath time in half (having a different cleanser or soap for different parts of the body has made showering quite the morning process for me), and enjoy immediately smoother and softer skin. The scent of Citrus Rosemary is quite divine in addition to making your skin fragrant with herbal and tropical notes. I was already sold when I read “Loofah Soap” – who wudda thunk it!

From its beautifully presented floral packaging, I took out the Turmeric Lemongrass soap. Lemongrass has long been a favorite natural scent of mine, and before you even unravel the blue ribbon on the packaging, tropical fragrances belonging to the islands of South East Asia greet you. This will be a mainstay in my bathroom and soothes, cleans, and moisturizes all in one. Verve soaps are also so beautiful to look at. Buy them as gifts, and give the gift of supple skin this Beijing winter.

The body butter may look and feel literally like butter, but penetrates the skin without leaving any oily residue. I would recommend this to those who have medium to very dry skin. It’s sumptuous and makes for an indulgent bath-time routine (if you happen to have one of very rare baths that exist in Beijing). Take your time when applying as you really need to deeply massage the butter into the skin, and use in combination with the Loofah Soap.

Make your purchase through The Bulk House using the QR codes below or pop into the Roundabout Boutique, Mon-Sat. 9pm – 4pm. Cathay View Plaza, 2 Xiangjiang Bei Lu, Chaoyang District 香江北路2号

The Green Room, Face Serum, Belly Oil and Balm

I think it’s common knowledge in most circles interested in artisan beauty products that The Green Room’s selections of alchemic oils have been redefining how many of us view essential oils and their all-round benefits. In little frosted glass bottles, which are beautifully labeled with Victorian-esque herbology illustrations, are well-balanced elixirs for dry hair and skin.

Smelling like a spa, the Super Hydr8 Face Serum, used in combination with the Face Balm, will transport you to fields of wild flowers, and breathe supple and dewy life back into your skin. The Balm can be used as a gentle cleanser, make-up remover, and massage oil; massage the oil in and gently wipe off excess before applying the Serum. If you use a foundation or concealer, add a few drops of the Serum, which for me brightened my look, left a lasting finish, and softened the skin. If expecting (or not), use the Belly Oil to help build and maintain elasticity, while at the same time adding moisture and nourishment. I applied it to damp skin and used it as a daily belly rub!

The Belly Oil can also combat dry skin in babies and kids. Use as a moisturizer on top of a water-based cream, or add to your kid’s bath. My little one, like his mommy, has very sensitive skin and has been battling with dry patches. This oil works wonders and is fragrance free.

This brand has clearly paid attention to the refinement of blending oils for different uses and needs. Essential oils are not only for popping into your diffuser. The Green Room, among others are leading the way in how to use these wonderfully natural and healing ingredients to remedy almost every kind of beauty need. Wechat: TheGreenRoom

Velveteen’s Secret Potions, Galaelia Cleanser and Oriental Wisdom Serum

It’s time to talk DIRT. When thinking about protecting your skin during the long winter months in Beijing, one cannot but think about the dreaded pollution that clogs up the pores and leads to outbreaks of spots and patches of dry skin.

The colorful and whimsical packaging with a bohemian aesthetic mirrors the very personally crafted lotions and potions in Velveteen’s Secret Potion’s skin care collection. You can also find organic sprays and treatments for the home and if you ask nicely, founder Fran Hanshing can also concoct a solution for specific needs and uses (Hanshing made an awesome organic nappy balm for my baby, which was the best for his new born skin and came in a beautiful Chinese ceramic pot).

I have been using generic facial wipes to remove makeup and dirt from the skin. However, it’s always a struggle to remove mascara, and my skin is left feeling moisture-less and clammy. Enter the Galaelia Cleanser. This cleanser has totally revamped my daily dirt removal routine, making the process less of a chore and more of a luxurious excuse to carve out a little time in the evening to cleanse and clean the skin.

Using a single cotton pad, and two to three drops of Galaelia Cleanser, the removal of dirt and pollution residue from the face, neck, and upper chest was a breeze and left my skin feeling refreshed and clog-free. For make-up removal your go-to has to be La Pocion No.2, which can gently remove waterproof mascara and for me, the shockingly stubborn liquid bronzer I use to feign sun-kissed skin.

To complete my facial cleanse and makeup removal routine, I applied a few drops of the Supreme Oriental Wisdom Serum to the face, massaged it in and enjoyed woody notes of argan, lingzhi mushroom, ginseng, and lovage essential oils.Your skin will feel renewed and refreshed and, I kid you not, may even make your sleep sounder.

Hands are important! Treat them well, using Velveteen’s Secret Potion’s Abethia Velvet Hand Glove cream. I recommend purchasing some organic cotton gloves, washing your hands thoroughly, and generously applying some of this moisturizer. Sleep overnight with the gloves on to really help heal severely dry and calloused hands. WeChat: franhanshing

Top Tip: Natural soaps need to be kept in a dry place when not in use. Keep handcrafted natural soaps on a wooden soap dish with slates, holes or graded drainage to help make your soaps last longer. A diatomaceous earth soap tray is best.

The Bulk House

The Green Room

Velveteen

Photos: Sydney Bishop, Sarah O’Connell

As the summer winds down, and you’ve shopped for back-to-school supplies, don’t forget to equip your children with some good advice for making a smooth return to the classroom. The return to school can trigger a range of emotions in parents and children. Parents may feel sadness that extended time together as a family is over, mixed with relief that they don’t have to provide all-day care (and can once again enjoy a coffee in peace). Children may feel excited about a new term, being back with friends, or they could be apprehensive at what awaits them.

The sources of anxiety often vary with the age of a child. For young children starting school for the first time, a main source of anxiety is separating from parents or being away from home. For older kids, anxiety may relate to fitting in and making friends. They may worry about the teachers being stricter, the work being harder and about having lots of homework. It’s a time of mixed emotions, so it’s important to acknowledge any worries they may have, whilst focusing on the positive aspects of getting back to school.

Every child is different but even the most confident can feel wobbly in the days leading up to school, and on those first few days back. Parents have a big role to play in helping their children get ready for school, and helping to calm any fears they might have. Its important children understand it’s OK to feel worried and a bit nervous. Try and remind them what a great opportunity it is – for older ones to explore different and new subjects and for the little ones to learn to read and write.

There are certain things a parent can do to help, like mentioning their teacher’s name frequently. If parents speak fondly and with confidence about the teacher, and the things the children will enjoy doing with them, this will help the child build that relationship with them. It’s a good idea to explain the role of the teacher, especially for younger kids. Tell them their teacher is not just someone who’s going to teach numbers and phonics, they’re also there to care for them. Your child needs to know that if they feel sad or they’re hurt, that they can tell their teacher, this is especially important if they haven’t been to school before. It’s an emotional time for parents too, but be mindful of how your own feelings can impact upon your child. Reassure yourself it will be OK and try not to cry in front of them on the first day.

On a practical level, a week or so before term starts, we try to get our kids ready by ensuring that they’re back in a good bedtime routine.We always return from our summer trip giving enough time for them to get over the jet-lag first, and then get a routine going again. It’s also good to think about their diet for the new term. They’ve had their fair share of treats and ice creams during summer, but now they’ll need lots of healthy fruit and veg, combined with carbohydrates for the extra energy that being back at school will demand.

Monday is the first day back for my kids, and we’ll try and have a calm routine on that first day, so nobody feels rushed. They’re excited about going back, but you’re never certain how they’ll be on the first day, or indeed the first few weeks. I’ve kept my schedule flexible, in case it takes a while to get them settled. And I’ll be early to collect them. Being the last one there might make them feel anxious – and that can make the next day more difficult.

I really feel that when your children have a good start to the school year, and settle in well to their school environment, they’ll be more interested in school, in doing their best, and will enjoy it that much more.

beijingkids Shunyi Correspondent Sally Wilson moved to Beijing in 2010 from the UK with her husband and son. Her daughter was born here in 2011 and both her kids keep her happily busy. In her spare time, Sally loves to stroll through Beijing’s hutongs and parks. She is a (most of the time) keen runner and loves reading: books, magazines, news, and celeb websites – anything really. Sally is also a bit of a foodie and loves trying out new restaurants.

Photos: o5com, Avolore, Bec (flickr)