Make Smart Sexy

Send us a Text Message.Menopause can be a challenging time, but it doesn't have to be debilitating. In this episode, we explore the powerful impact of lifestyle medicine on menopause symptoms. Join Dr Tash and I as we discuss how simple changes in diet, exercise, and stress management can alleviate certain symptoms, and more.  Dr Tash Mirando shares evidence-based strategies for managing menopause symptoms through lifestyle modifications. From the best foods to eat and avoid to stress-reducing techniques and exercise routines, we will dive into the practical tips and tools you need to take control of your menopause journey. Learn how to:1. Fuel your body with a menopause-friendly diet2. Incorporate exercise routines that reduce symptoms and improve overall health3. Manage stress and anxiety and mindfulness and relaxation techniques4. Improve sleep quality and duration5. Boost your mood and energy levels Take the first step towards thriving during menopause. Tune in to this empowering episode and discover the transformative power of lifestyle medicine. https://www.menopause.sg/providers/dr-tash-mirandohttps://osler-health.com/doctors/dr-tash-mirandohttps://www.instagram.com/dr.tash.mirando/Support the Show.

Send us a Text Message.Unmasking Autism: Understanding the hidden struggleIn this episode, w delve into the concept of "masking" in autism, where individuals conceal their autistic traits to fit in with neurotypical society. We will explore the reasons behind masking, its effects on mental health, and the journey of unmasking and self-acceptance. Guests: Wlad, Aaron and Anna Marie Dorelien, ABA Advocates and SpecialistsDiscussion Points: 1. Defining masking and its various forms (social,  sensory, communication, executive function, emotional)2. Personal experiences with masking and its impact on mental health3. The pressure to conform to neurotypical expectations4. The process of unmasking and embracing one's autistic identity5. Strategies for self-acceptance and finding supportive communities Tone: Informative, personal and empoweringTarget Audience: Autistic individuals, families, allies and professionals in the autism community Episode Length: 58 minutes Key Takeaways:1. Understanding the concept of masking in autism2. Recognizing the impact of masking on mental health3. Empowering autistic individuals to embrace their true selves4. Strategies for creating a supportive environment for autistic individuals to thrive Visit https://affautism.com/ for more information Support the Show.

Join us as we explore the crucial role health coaching plays in effective diabetes management. Our guest, a certified diabetic coach, shares insights on how health coaching empowers individuals to take control of their condition, make sustainable lifestyle changes, and improve their overall well-being. We discussed the benefits of health coaching, common challenges, and success stories. If you are living with diabetes or supporting someone who is, this episode is for you!Key takeaways: How health coaching addresses the emotional and mental aspects of diabetesStrategies for setting achievable goals and overcoming obstaclesThe impact of health coaching on diabetes management and overall health overcomesTune in to learn more about the transformative power of health coaching in diabetes care!Connect with Christine Schedel:https://sg.linkedin.com/in/christine-schedelSupport the Show.

"Lifestyle Medicine - the new paradigm in Primary Healthcare" In this episode, my guest Dr. Foong Tsin Uin and I talk about Primary Healthcare  particularly Lifestyle Medicine -  a rapidly growing field of medicine that uses evidence-based lifestyle interventions to prevent, treat and manage chronic diseases. If you ask people what Primary Healthcare is, most shrug or respond "direct healthcare?" To be honest, not many people know what it is let alone understood it. Are Singaporeans getting the kind of healthcare we need? Well, in this episode, I am delighted to have Dr. Foong share with us the concept of it and introduce the medical approach of Lifestyle Medicine. Dr. Foong is the Director and Chief Medical Officer of Osler Health International. Her team of international doctors have looked after the global community of Singapore for many years. Dr. Foong obtained her medical degree from Royal Free & UCL Medical School in London in 2000. She went to complete her postgraduate training in general practice in London, earning her membership with the Royal College of General Practitioners (UK) in 2006. Later on, she underwent further training and obtained a Diploma in Dermatology from Cardiff University in 2012.Her practice within the international community in Singapore over the last 7 years has seen her practice grow as she delivers a holistic style approach to family practice – in particular looking after children from newborns upwards, and also in the field of mental health. Passionate about providing preventative health for Osler Health patients, Dr. Foong is also a member of the British Society of Lifestyle Medicine. Diving into the heart of what it truly means to progress and come together as a society in Singapore. she challenges the conventional wisdom that primary care providers and preventive approaches are always aligned. Dr. Foong introduces Osler Health Services and their uniqueness as a primary care provider. At the core of our discussion is the concept of coaching in healthcare. Dr. Foong illuminates the distinction between a 10 minute and a 45 minute consultation. She introduces us to personalized healthcare right in the first consultation which is one of a kind that makes Osler different. This episode takes you to understanding the importance of one's health and the accessibility of Primary Healthcare as well as the new paradigm - Lifestyle Medicine. Dr. Foong advocates self-advocacy in healthcare which means that you are a participant in your own healthcare, working in partnership with doctors, and allied health professionals. Seeing the relationship with your health care team as a partnership helps make you part of decision-making and the management of your diagnosis and treatment. Prepare to be inspired and challenged as Dr. Foong guides us into the path of true healthcare reform. It is a worthy listen! Connect with Osler Health at:https://osler-health.com/Dr. Foong at:https://sg.linkedin.com/in/dr-tsinuin-foongBe sure you are subscribed to this podcast to automatically receive your episodes:Apple PodcastBuzzsproutDeezerListen Notes Google Podcast Podcast AddictPodchaser StitcherSpotifySupport the show

Anna Marie is back for another episode!I am a living example and I owe it to Anna Marie. She got me to embark upon a self-discovery quest for answers and I became obsessed and read every book by Dr. Tony Attwood who is a world-renowned clinical psychologist on autism. In this episode. we covered:autism in boys versus girlssetbacks in late diagnosis of autism for any childWhat are the principles of ABA?Anna Marie shared that the basic principles of ABA consist of environmental variables that impact behavior. These variables are antecedents and consequences. Antecedents are events that happen right before the behavior, and a consequence is the event following the behavior.And, 1 technique is Springer's Operant Conditioning. Operant conditioning occurs when a consequence (positive or negative reinforcement or punishment) is paired or ceases to be paired with a behavior and it increases or decreases the likelihood that behavior will recur.Enjoy this episode!To learn more about Anna Marie:https://affautism.com/about-us/https://www.facebook.com/anna.dorelienhttps://www.instagram.com/adorelienbcba/?hl=enBe sure to subscribe to this podcast to receive new episodes automatically and it is available on Apple, Google, Stitcher, Spotify, Podcast Addict, Podchaser, Deezer and Listen Notes.Support the show

Elizabeth is an avid traveler and an outdoor sports enthusiast who describe herself as an Explorer of the World. It is really an epic introduction for a 21 year old young lady who is not only intune with nature but also with people from diverse backgrounds and ethnicities. We explore her journey as an Ultramarathoner, her passion in such an arduous sport; her insightful tips of starting such a sport and much more!She recently became  a Certified Personal Trainer with the National Council on Strength & Fitness. She is passionate about helping individuals achieve their strength and endurance goals, whether that be hitting a particular weight in the gym or running their first marathon.Her fitness journey began when she started the sport of adventure racing in high school. Pushing her body to its physical limits in a team taught me that it is possible to unlock so much more potential when working with others. The opportunity to race on some of the most beautiful terrains she has ever experienced also taught her the importance of enjoying one's fitness journey.  Her 5 year battle with hypothalamic amenorrhea (absence of menstrual periods) taught her about holistic health and sustainable habits. She hopes to empower her clients to be the best version of themselves across the various dimensions of health.It's a worthy listen!  Also, she is opened to virtual trainings so wherever you are is no problem for her to train!Get in touch with her today either email or linkedin:https://www.linkedin.com/in/elizabeth-koh-a92112158/email is lizkoh02@gmail.comBe sure you are subscribed to this podcast to automatically receive your episodes:Apple PodcastBuzzsproutDeezerListen Notes Google Podcast Podcast AddictPodchaser StitcherSpotifySupport the show

Simon is a Psychologist and Fellow of the Australasian Society of Lifestyle Medicine. He is Board Certified in Health Coaching and Lifestyle Medicine. He's the CEO of Wellcoaches® Australia and Wellcoaches® Singapore founded on the Wellcoaches School of Health Coaching.He is an Adjunct Lecturer at Avondale College University Lifestyle Medicine & Health Research Centre and is on teaching faculty with Wellcoaches USA. Simon is also Director of Coaching for First in Wellness LLC, whose mission is to improve the health, well-being and resilience of first responders. He's the Chief Psychologist – Director of Program and Learning Development for Likevekt Helse, which equips Norwegian companies to support the health and wellbeing of their employees.In addition, Simon is a Director of the US not-for profit Global Positive Health Institute, which seeks to support healthcare and other organisations by bringing together the disciplines of Lifestyle Medicine and Positive Psychology. He is also a Director of the Australian not-for-profit Practice Excellence Institute which seeks to support health care organisations to provide high quality healthcare to their communities.Simon consults nationally and internationally in the areas of health coaching, behaviour change, positive psychology and lifestyle medicine. He presents at national and international conferences on health coaching and the psychology of behavioural change.  He has published and writes regularly about these topics also and is a popular podcast guest.I am excited to have him back and in this episode, you will get to hear one of the world's best coaches and I demonstrate an example of wellness coaching using some elements of motivational interviewing and implementing SMART goals techniques. We demoed and paused in bits to discuss so that you will get to comprehend on a better scale. Have an open heart, lean in and take notes.  It is a worthy listen!Connect with Simon Matthews LinkedIn profile http://linkedin.com/in/simonmatthewsfaslmemail is smatthews@wellcoaches.com www.coachanywhere.fitness Be sure you are subscribed to this podcast to automatically receive your episodes:Apple PodcastBuzzsproutDeezerListen Notes Google Podcast Podcast AddictPodchaser StitcherSpotifyPeople don't know how much you care until they know how much you care.John HanleyDoing motivational interviewing is like entering their home. One should enter with interest, respect, kindness and affirm what is good and refrain from providing any unsolicited advice about how to arrange the furniture. Kamilla VennerSupport the show (https://paypal.me/karenleefitness)

Wellbeing is not just the absence of disease or illness. It is a complex combination of a person's physical, emotional, social and mental health factors. On today's show, Dr. Maleena, a strong wellbeing advocate shared her nuggets of wisdom on ways of improving one's betterment of wellness. I am excited to talk more about this with Dr. Maleena Suppiah Cavert. Dr. Maleena is currently a Chief Wellbeing Officer with the National University Health System of Singapore. She helms undergraduate, postgraduate (Residency) clinical education and continuing medical education at Ng Teng Fong General Hospital. She has also headed staff wellbeing and mental health initiatives at NUHS, collaborating with counterparts in the healthcare sector and the Ministry of Health since 2018.  Where humanity and compassion are lacking in healthcare, Maleena tries to restore these fundamental practices through training.  She is a certified MBSR (Mindfulness-based Stress Reduction) facilitator and works closely with healthcare staff and medical students to enhance resilience and combat burnout at the National University of Singapore and the National University Hospital Singapore, Maleena serves on the Executive Committee of WISH – Women in Science & Healthcare – looking to uphold and advance workplace Diversity and Inclusion. Maleena is also a board director at ALife, a non-profit organisation that assists unsupported mothers and their children. Maleena graduated from King's College, London and went on to pursue an MBA at ESSEC Business School in Paris. Her doctoral thesis was on empathy and healthcare. She has worked in France, the United Kingdom, Italy, Austria, and Singapore, thus having the opportunity to experience and enact cross-cultural humanism and compassion. Here are more of the details from our interview: -          What's wellbeing-          The role of 8 pillars of wellbeing and how you can support it-          Are organic foods necessary -          Understanding the importance of different types of diets -          Creating a certain balance with diets -          The power of hugs – give someone a hug today! (family only)-          The connection between resiliency and mental wellbeing -          Foods and Lifestyle practices to optimize and enhance overall wellbeing -          Are we neglecting happiness?-          Understanding happiness as a process and not a destination-          Too many Singaporeans associate success with happiness. Is that a good thing?-          Importance of lifestyle medicine -          Exploring your state of equanimity through various means  So listen in, take good notes, and implement the tips that resonate with you!Connect with Dr. Maleena Suppiah Cavert LinkedIn profile https://sg.linkedin.com/in/dr-maleena-suppiah-cavert-6aa83820Be sure you are subscribed to this podcast to automatically receive your episodes:Apple PodcastBuzzsproutDeezerListen Notes Google Podcast Podcast AddictPodchaser StitcherSpotifySupport the show (https://paypal.me/karenleefitness)

What is Positive Psychology?How is it different from Traditional Psychology?According to Wikipedia, Positive Psychology is the scientific study of what makes life most worth living, focusing on both individual and societal well-being. Positive Psychology has been described in many ways and with many words, but the commonly accepted definition of the field is this: “Positive psychology is the scientific study of what makes life most worth living” (Peterson, 2008).To push this brief description a bit further, positive psychology is a scientific approach to studying human thoughts, feelings, and behavior, with a focus on strengths instead of weaknesses, building the good in life instead of repairing the bad, and taking the lives of average people up to “great” instead of focusing solely on moving those who are struggling up to “normal” (Peterson, 2008).As a field, Positive Psychology spends much of its time on topics such as resilience, happiness, flourishing, gratitude, compassion, self-esteem, self-confidence, hope and wellbeing. On today's show, Jana, a Wellness Consultant and Lecturer at the School of Positive Psychology of Singapore dive into what makes us thrive. I hope this episode helps you learn about the usefulness and science of wellbeing on a slightly deeper level and its effectiveness about positive psychology. Understanding your current emotional state and overall wellbeing will empower you to work towards a better state and empower you to flourish either at work or at home. It is imperative in this pandemic period. So listen in, take good notes, and implement the tips that resonate with you!In this episode you will discover:The importance of Positive PsychologyBenefits of Positive Psychology in workplace and homeCommon issues we humans deal with Positive Psychology Interventions What is negativity biasHow 1 person's facial expressions  can affect your emotional state instantly How to overcome the negativity bias from that 1 person(s)To learn more about today's speaker Jana Dawson, please visit the following sites:https://sg.linkedin.com/in/jana-dawson-mapp-7427a116https://www.positivepsych.edu.sg/project/jana-dawson/Be sure to  subscribe to this podcast to automatically receive your episodes:Available on Spotify, Apple and Google.To know more about my coaching services, check out www.coachanywhere.fitness  Enjoy! Coach Karen Support the show (https://paypal.me/karenleefitness)

What is CHANGE to you? Well, according to Cambridge Dictionary, CHANGE is "become different." Behavioral Change is a tricky subject and is not an easy topic to understand fully. According to Wiki, Behavioral Change is defined as a change of behavior with backed theories and models. Anna Marie who is a board certified Behavior Analyst shares about her experiences managing a center with autistic children as well as daily lives with her husband and kids. In this episode, Anna Marie, one of my favorite guests is back and we talked about innate desire, empowerment and factors that drive people to change. I hope this episode helps you learn about what makes us change and whether change comes from yourself or from external environments such as people, forces of nature, and social structures. So listen in, take good notes, and implement the tips that resonate with you!Be sure you are subscribed to this podcast to automatically receive your episodes:Available on Spotify, Apple and Google.To know more about my coaching services, check out www.coachanywhere.fitness  Enjoy! Coach Karen Support the show (https://paypal.me/karenleefitness)

Breathing is easy. Yeah right! If breathing were easy, then why do most people have trouble with breathing? As in they just don't know how to breathe properly. Do you know how to breathe properly? What does it even mean? I am breathing well inhaling through my nose and exhaling through my mouth, correct? Yes, you are partially right!In this episode, let's explore breathing. You will discover the HOWs to: Breathe properly Deep breathing helps to relieve stress Use of different types of breathing techniques Focus on breathing Have you noticed when you are breathing, your mind tends to wander? You are probably wondering why. Of course our minds wander hence we have automatic thoughts. How do you bring your mind back though? How do you really just focus on your breathing? Well, the key part is to focus on something that is associated with breathing? I mention using a single word adjective in your breathing technique. When you are breathing, what are you inhaling? Air of course. Right. What is it for? Breathing has so many amazing benefits when we center our minds to know what the intention is. It is therefore important to be really specific what we want to receive into our bodies and what we want out of our bodies. If you are experiencing pain, how do you want the breathing to help? You want to be able to feel relaxed and possibly pain free afterwards, right? When I heard of Doc Daniel Amen's EP on breathing with 3-1-6 technique, the holy spirit impressed upon me John 3:16. If we could just receive salvation through this breathing technique. Well, on hindsight, you can if you say the sinner's prayer while you breathe. Enjoy this episode and breathe alongside with me. Be sure you are subscribed to this podcast to automatically receive your episodes:- Apple- Stitcher- Google- Audible (latest)- iHeart- Buzzsprout Support my show (https://paypal.me/karenleefitness) Support the show (https://paypal.me/karenleefitness)

Turn up your volume, sit back and enjoy crackling up with my favourite guests in this episode! Please do not take them seriously in this episode especially Bobby. No, I am just kidding! As usual, Bobby is brilliant, comedic and insightful in his down-to-earth manner. Anna Marie is also clever, authentic and humble in nature. In this episode, both of them share times when they experienced burnout. Anna Marie shares about her daughter who has been feeling unwell for quite a while now and this has caused stress and at times anxiety. Bobby shades about his experience as a Coach in his new setting and environment post returning from Singapore. I have known Bobby for more than a year now and Anna Marie close to six months. They are such dear friends to me and I hope you find this episode valuable. Available on Spotify, Apple and Google.To know more about my coaching services, check out www.coachanywhere.fitness Enjoy! Coach Karen Support the show (https://paypal.me/karenleefitness)

An excellent episode that you will find meaning in learning what your strengths are through Clifton StrengthsFinder. This episode, you will discover how Coach Jason uses his unique and clever animal analogy to illustrate certain themes out of a total of 34 themes altogether. Coach Jason works with multi-national corporations, small medium businesses, medium businesses and schools to help tap into their maximum potential. As a business owner myself, it is imperative to find partners or team who could complement my strengths and be treated as valuable assets and not some money makers. Coach Jason can be reached at his website:https://www.perfectperformance.org/abouthttps://www.linkedin.com/in/coachjasonhoDo drop me a 5 star rating to support me as well letting others find me. Be sure you are subscribed to this podcast to automatically receive your episodes:Apple PodcastBuzzsproutDeezerListen NotesGoogle PodcastPodcast AddictPodchaserStitcherSpotifySupport the show: https://paypal.me/karenleefitnessSupport the show (https://paypal.me/karenleefitness)

Abuse is abuse period. Abuse is an abuse be it emotionally, mentally or psychologically, and physically. When a person is emotionally abusive, this person was emotionally abused as a child. These are all learned behaviours and it is the same thing with someone that physically abuses someone else. It is the same thing as someone who is a narcissist or a psychopath and again these are learned behaviour in childhood. People who are born with a severe mental illness is very small. Children who are living in such households pick up such abusive behaviours from their parents or siblings or the people who raised them or whoever they were around with they might not have seen all of these tactics but they saw enough to learn what emotional abuse is and now they go about life thinking it is normal. in this episode you will discover:- What is emotional abuse?- How to spot emotional abusers?- What is gaslighting?- Who are the typical emotional abusers?- Points of reflection for 2020- A Youtube link on emotional abuse https://www.youtube.com/watch?v=EavMqZ_6UvQBe sure you are subscribed to this podcast to automatically receive your episodes:- Apple- Stitcher- Spotify- Buzzsprout- GoogleSupport the showhttps://www.paypal.com/paypalme/karenleefitnessSupport the show (https://paypal.me/karenleefitness)

Today we are exploring Teenage burn out. What types of burn out do you experience? Before we even go there. Let’s understand what burn out is from Ethan 18 years of age and Emma 16 years of age. Ethan is back by popular demand. You will discover:- What is burnout- Identifying symptoms of burnout- What burnout means to a teen- How does one cope with burnout Tune in now: http://makesmartsexy.buzzsprout.comBe sure you are subscribed to this podcast to automatically receive your episodes:- Apple - Stitcher- Spotify- Buzzsprout - Google Support the showhttps://www.paypal.me/karenleefitnessSupport the show (https://paypal.me/karenleefitness)

What is the difference between feeling good and good mental health?In this episode on mental wellbeing, an 18 year old teenager and I are conversing what mental wellbeing means to him and how to recognize emotions as emotions such as depression and as an illness. We are both not experts for sure but I hope this episode will help you recognize emotions and see mental health as brain health instead. You will discover:- The importance of keeping up on your mental hygiene- A distinction between mental health and brain health- How to look at your brain anatomy better- How we look at brain health spiritually - What has nutrition got to do with our brainsItems mentioned in this episode include:- Daniel Amen, MD https://www.instagram.com/doc_amen/Be sure you are subscribed to this podcast to automatically receive your episodes: - Apple Podcasts- Stitcher- Spotify- Buzzsprout- GoogleSupport the show (https://paypal.me/karenleefitness)

In today's episode, I am continuing from episode 1 "Why Stretching is bad?" What type of stretches are a big NO before a run? 3 questions to ask yourself really.1. Should you stretch before exercising?2. Should you stretch after exercising?3. Can you stretch anytime?Be sure to check out Coach Karen's Move Smart 27-Day program at:www.coachanywhere.fitness to purchase a workout program that will train mobility, flexibility, cardio and functional strength. Be sure you are subscribed to this podcast to automatically receive your episodes:1. Apple Podcasts2. Stitcher3. Spotify4. Buzzsprout5. Google Podcasts 6. Soundcloud To start your own podcast, get a $20 amazon gift card and follow the link:https://www.buzzsprout.com/?referrer_id=994576Thank youCoach Karen Support the show (https://paypal.me/karenleefitness)

The origination of the term 'Coaching' started in the later part of the 1880s. This term has been mostly associated with the sports profession through its varied forms. The first thought which rushes to our mind when we think about coaching is about sports coaching.So if you are looking for a coach; not a sports coach but a health and wellness coach in particular, you will hopefully get some insights about coaching. Today’s guest, Simon Matthews, the CEO of Wellcoaches Australia and a Psychologist and I are diving into coaching and lifestyle medicine coaching. In today’s episode you will discover:What is coaching What isn’t coachingHow are the principles and framework of health and wellness coaching differ from other types of coaching How can coaching bring about transformational change What are the techniques of coachingWhat is behavioural changeShould everyone have a coach What is lifestyle medicine and Is it similar to holistic lifestyleBehaviour change is typically a product of motivation not education. Coach the person and not the problem. In coaching, there are certain techniques that coaches use: Motivational InterviewingSelf-determination theory Transtheoretical theory of behaviour change Motivational interviewing (MI) is a counseling approach developed in part by clinical psychologists William R. Miller and Stephen Rollnick. It is a directive, client-centered counseling style for eliciting behavior change by helping clients to explore and resolve ambivalence.Self-determination theory (SDT) is a macro theory of human motivation and personality that concerns people's inherent growth tendencies and innate psychological needs. It is concerned with the motivation behind choices people make without external influence and interference.The TTM is not a theory but a model; different behavioral theories and constructs can be applied to various stages of the model where they may be most effective. The TTM posits that individuals move through six stages of change: precontemplation, contemplation, preparation, action, maintenance, and termination.Items mentioned in this episode:Connect with Simon Matthews LinkedIn profile http://linkedin.com/in/simonmatthewsfaslmemail is smatthews@wellcoaches.com www.coachanywhere.fitness Be sure you are subscribed to this podcast to automatically receive your episodes:Apple PodcastBuzzsproutDeezerListen Notes Google Podcast Podcast AddictPodchaser StitcherSpotifyPeople don’t know how much you care until they know how much you care.John HanleyDoing motivational interviewing is like entering their home. One should enter with interest, respect, kindness and affirm what is good and refrain from providing any unsolicited advice about how to arrange the furniture. Kamilla Venner Support the show (https://paypal.me/karenleefitness)

Why do we think that stretching could solve our problems? Very rarely does someone get better by doing a certain stretch. Don’t get me wrong. I am NOT against stretching. In fact, stretching can be good for us when it is done correctly and mindfully. We are just trying to stretch a certain area that feels tight and thinking that if we stretch enough then that tight muscle will loosen up. Right? Well, it isn’t true! Static stretching before exercise can cause damage to the tissue. You’re inhibiting nerve contraction, so it’s not going to fire as quickly to tell the muscle to contract and perform.If a muscle is tight then there is a good chance that it is also weak and that is where the problem lies. A weak muscle will tighten up to try and create stability then it will cause discomfort and a lot of times pain because it never releases. Back pain will never get better by stretching the back, and shoulder pain will never get better by stretching the shoulder. And hip pain will never get better by stretching the hips. For instance. Knowing you have tight hip flexors is one thing. Knowing how to fix tight hip flexors is another challenge altogether. I know right! Isn’t this common sense? Mhmhm not at all! First of all, hip flexors is a hard area to reach. If you see how the psoas is attached within your body, it’s buried deep inside your core making it too tough to access. It’s a hard muscle to find, let alone train so it’s no surprise it requires more than a simple static hip flexor stretch to fix it. Sorry to burst your bubble - no amount of stretching is going to help you! Allow me to give you 3 specific movements beyond simple static stretching you can use to unlock and loosen your hips, legs and back. Dynamic stretching examples are high knees, butt kicks or travelling lunges. Why? Cos you are activating the muscle around a joint and moving that joint through its full range of motion in a progressive manner. This leads to an increased range of motion, warming up of the muscle around the joint and improved circulation around the joint. Mobility exercises are movements from one point to another. You are helping the joint function optimally which allows a joint to move more freely. 3D core stability exercises target the muscle in all planes of movement so the core and abdominal muscles have good activation, endurance and strength in all planes of movement. This leads to a decrease in unnecessary damaging stress on joints. Now that you know what is effective, it is important to do the movements in the right order as this unravels all the tissues including muscle, fascia, connective tissue, and the joint capsule while breaking up scar tissue. So in summary, dynamic stretch and strengthen is when the magic happens. In my next episode I will cover the types of stretches to do and NOT to do before running so pls subscribe to my podcast for new episode notification. If you would like to know more about movement and mobility program, please visit my website at www.coachanywhere.fitness to schedule a discovery call with me. Till then, stay safe and move smart.Love you Coach Karen Support the show (https://paypal.me/karenleefitness)

Social cues are the signals people send through body language and expressions. When kids miss social cues, they can misunderstand people and situations. In this episode, my guest Anna Marie who is a Board Certified Applied Behaviour Analyst and I discuss autism spectrum disorder and high functioning type such as Asperger in children and adults. Anna Marie and her team in Staten Island, New York, United States work with children who have autism. Anna Marie talks about applied behaviour therapy. It is an umbrella term for types of therapy that treat mental health disorders such as ADHD, depression, anxiety to mention a few. This form of therapy seeks to identify and help change potentially self-destructive or unhealthy behaviors. It functions on the idea that all behaviors are learned and that unhealthy behaviors can be changed. She also talks about the differences between applied behaviour therapy and cognitive behaviour therapy. So, parents please pay attention to this brilliant episode as Anna Marie shares certain tips and strategies which prove to be highly effective should you encounter such issues with your children or friends who have autistic children.According to a recent study, 1 in 150 Children in Singapore Has Autism. One in 150 children here has autism, a higher rate than the World Health Organisation's global figure of one in 160 children. This comes as more pre-schoolers here get diagnosed with developmental issues.What are the principles of ABA?Anna Marie shared that the basic principles of ABA consist of environmental variables that impact behavior. These variables are antecedents and consequences. Antecedents are events that happen right before the behavior, and a consequence is the event following the behavior.And, 1 technique is Springer's Operant Conditioning. Operant conditioning occurs when a consequence (positive or negative reinforcement or punishment) is paired or ceases to be paired with a behavior and it increases or decreases the likelihood that behavior will recur.Enjoy this episode!To learn more about Anna Marie:https://affautism.com/about-us/https://www.facebook.com/anna.dorelienBe sure to subscribe to this podcast to receive new episodes automatically and it is available on Apple, Google, Stitcher, Spotify, Podcast Addict, Podchaser, Deezer and Listen Notes.To learn more about me, do check me out at:https://www.coachanywhere.fitness/Coach Karen Support the show (https://paypal.me/karenleefitness)

We are in the thick of a complicated and uncharted time of human history. Aside from the devastating effects of the virus, many individuals are finding themselves distressed, not exercising and losing a sense of control. In this episode my guest Bobby Cappuccio and I discuss the power of habits; how to build good ones and break bad ones most especially in this pandemic times. Bobby shares how he copes during this unprecedented time, his morning routine and rituals for maintaining his sanity and health from home. We are all at home but on some level we are all in this together. Find what you can do and not what you can't do. What is your ritual? Bobby gives a neuro-scientific behavior and breakdown on what a habit is and what is not a habit. He also gives an incredible value that you utilize to understand why we need to form habits and the values we need to uphold as well as superficial pay offs in the future. You are going to learn what are the 3 elements of a habit and types of rewards. Bobby will unpack the mystery of certain habit patterns which are linked to our neurotransmitters. Why giving up a habit is not good and how does a certain habit formation affect our emotional state. What is your belief system?Bobby assures us that it is OK to have negative emotions and there is actually no such thing as negative emotions most especially in this pandemic times. He definitely provides many valuable nuggets so hope you find it valuable too. What is one thing that you could do and what is the consistent behavior? Write down on a piece of paper instead of remembering it. Then, take an action. This impacts your psychological duress. Actions begets action!Enjoy this episode!To learn more about Bobby:https://www.robertcappuccio.com/abouthttps://www.instagram.com/bobbycappuccio/?hl=enBe sure you are subscribed to this podcast to automatically receive your episodes: Apple podcasts, Stitcher and Spotify. To learn more about me, do check me out at:https://www.coachanywhere.fitness/Coach Karen Support the show (https://paypal.me/karenleefitness)

In this episode, I touch on a sensitive topic. It is something that we are all guilty of in some way or another. Some of us procrastinate and some of us plow through it. Is exercising a chore or venture? In this episode, I address 5 common excuses that prevent individuals from exercising and hear if any excuse resonate with you. 1. "I don't have time to exercise."2. "I have so much to do. Exercise can wait."3. "I have negative past experiences. My classmates laughed at me when I did jumping jacks."4. "I don't need exercise. I can just lose weight from eating healthily." 5. "I am not motivated enough or I am not disciplined enough. I need someone to push me."Does any of the excuses resonate with you? If so, you are definitely not alone. Please book a 15 min complimentary call with me at and let's talk about this: https://calendly.com/karenleefitness/discovery-call-1?month=2020-05If not, good for you! You probably have your good and not so good days about exercising. And, you have self-awareness which allows you to do what suits you better when comes to movement. It is still better than not moving at all. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast.Thank you!Coach Karen Support the show (https://paypal.me/karenleefitness)

In this episode, I talk about faith and how God uses distance to get us closer with Him. I chanced upon Pastor Steven Furtick’s sermon dated April 20th 2020 titled “God uses distance.” He said God uses distance to get us deeper into our faith. Pastor Steven Furtick is the founder and lead pastor of Elevation church based in charlotte, north Carolina. He came to new creation church where I worship in Singapore on July 8th 2018. I love his dynamic preaching. He is such an anointed Pastor. What should our faith be in this pandemic time?In fact, all of us have faith. Do check out Joyce Meyer Ministries and Pastor Steven Furtick of Elevation Church. In this episode, you will discover how God wants to connect with us in a deep way that we never expected. Like right now, is your anxiety and fear taking your mind captive? God said STOP to your terrorist of anxiety and fear. God uses distance. God sometimes uses distance to get us deeper into our faith. Connection is about depth and not about breadth. We are in the midst of this pandemic times. We are in the middle of this road and we are walking in it. All of us are going through it. The world is going through it. God shuts down everything. God said STOP. God wants us to stop and connect with Him. Thank you so much for checking out this episode and hope this episode blesses you. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. So if you are looking to have a chat, book a 15 min. discovery call with me and I would love to chat with you. Please visit my website and book a complimentary call with me at:https://calendly.com/karenleefitness/discovery-call-1?month=2020-05Love youCoach Karen Support the show (https://paypal.me/karenleefitness)

In this episode I talk about anxiety and its cousins as well as the faith posture of Christians. I touch on biblical characters who had encountered anxiety and how they were chosen to face their fears for God’s purpose and kingdom. Jesus was the most significant one who suffered extreme anxiety which was doctored as a medical condition called Hematohidrosis. His death was real. In this episode you will discover how to help people around you who are anxious and ways to help overcome their anxiety in this pandemic time. You will get to realise why there is a need to give God praises despite such trying period. Lastly, I want to bless you with two of my favourite verses: Isaiah 41:10 and Psalms 23. And, remember, you are HIGHLY FAVOURED, DEEPLY LOVED and GREATLY BLESSED. Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has blessed you greatly. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. So if you are looking to have a chat, book a 15 min discovery call with me and I would love to chat with you. Please check me out at: https://www.coachanywhere.fitness/Thank you!Coach Karen Support the show (https://paypal.me/karenleefitness)

In this episode I pry open the brain to discover what lies inside this most powerful organ that's ever created. The brain is arguably the most important organ in the human body. It controls and coordinates actions and reactions, allows us to think and feel, and enables us to have memories and feelings—all the things that make us human.The brain contains about 100 billion microscopic cells called neurons & communicate in trillions of connections called synapses. In this episode you will discover why our diet has anything to do with our brain. You will get to realize why there is a need to understand the relationship with your foods; is it healthy or unhealthy? You love the foods you eat but do they love you back? Does eating junk, crappy or processed food affect your brain? What is the relationship between the gut-brain axis? What are the healthy foods for our brain? I share about Dr Daniel Amen's work. I am a #diehardfan. Do check out his Ted talks. Four specific strategies to dramatically improve your brain health. This is my "aha" moment when I realize that our behaviors, actions, habits, food cravings, temperaments, and thought process has everything to do with our brain. Does it click for you? Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has equipped you with the basic knowledge to make informed and smarter food choices and how your brain works for starters. Being smart is sexy so why not listen to smart information and that is the objective of my podcast. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. So if you are looking to change your brain health like knowing what to eat and what exercises to make your brain sharper, book a 15 min discovery call with and I would love to chat with you. https://www.coachanywhere.fitness/ Thank you! Coach Karen Support the show (https://paypal.me/karenleefitness)

In this episode I explore health coaching and its effectiveness so should you try it? What is a health and wellness coach? What is the scope of a health and wellness coach? What are the differences between a life coach and a health and wellness coach? You will hear an example which I distinctly spelled out the differences between a coach and an expert. In this episode you will discover that empowerment is the key word used in coaching. A coach empowers and guides you to find the solutions for your own issues. The title "Coach" is loosely and widely used nowadays so it is imperative to find a certified coach who knows what he or she is doing. The education that the coach went through is highly critical. It is essential to study the background of the coach's coaching credentials; the coaching school he or she graduated from, content and coaching techniques. Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has equipped you with the basic knowledge about health and wellness coaching. Being smart is sexy so why not listen to smart information and that is the objective of my podcast. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. So if you are looking for coaching but not sure if coaching suits you and want to understand the benefits of how coaching can help you transform your lifestyle, book a 15 min discovery call with me and I would love to chat with you. Please check me out at: https://www.coachanywhere.fitness/ Thank you! Coach Karen Support the show (https://paypal.me/karenleefitness)

In this episode I discuss about values and strengths. How are you coping in this pandemic time?I share six ways that your strengths will help you. What are your strengths and values? it is high time you find out. Do check out viacharacter.org How do you view your character strengths and values in this extended circuit breaker period (we call it in Singapore) or lock down period in where you are?Research shows that character strengths play an important role in your physical health. Use them in a balanced way to make good decisions and promote good health.Ask yourself "What is the healthiest thing I have done so far to cope with the anxieties or stress related to Covid-19?Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has equipped you with the basic knowledge about health and wellness coaching. Being smart is sexy so why not listen to smart information and that is the objective of my podcast. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. So if you are looking to discover your values and strengths and how to leverage them in this lock down or extended circuit breaker period, book a 15 min discovery call with me and I would love to chat with you. Please check me out at: https://www.coachanywhere.fitness/ Thank you! Coach Karen Support the show (https://paypal.me/karenleefitness)

In this first and special episode I interview my dear brother-in-Christ Dr Darren Chua who has personally inspired me in every aspect of his life. Dr darren Chua is the CEO of mindset transformation clinic. He is a child of God, an inspirational speaker and a published author of his latest book "Prisoner of Hope."Also, he is a para-athlete who represents Singapore in Table Tennis. (Do check out episode four which I talk about the brain and the best brain activity) In this episode, he shares a tragedy event which happened to him at aged 20 when he was still a university student. This catastrophic event changed his life forever and it completely devastated his emotional state then. And, importantly, how did he overcome it and become who he is today? Thank you so much for checking out this FIRST episode of Make Smart Sexy. I hope Dr Darren Chua has inspired you Being smart is sexy so why not listen to smart information and that is the objective of my podcast. If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. So if you are looking to know more about Dr Darren Chua, please visit his website for future talks and events at:http://www.drdarrenchua.com/category/prisoner-hopeThank you!Coach Karen Support the show (https://paypal.me/karenleefitness)