Daryl Yeap

Daryl Yeap 🌱 Adopting holistic practices and sharing fascinating wellness insights and tools that I come across. Subscribe to my free newsletter
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When you can mix in your zone 2 cardio with an activity you enjoy, it won't feel like much of a chore to do it.It's all ...
27/07/2024

When you can mix in your zone 2 cardio with an activity you enjoy, it won't feel like much of a chore to do it.

It's all about being intentional about how you craft your programme so you can fit it into your life🌱

P.S. What do you consider a fun activity for cardio?

19/07/2024

I admit that I didn’t have a habit of doing mobility work earlier in my training days cause I was young and naive.

I was too obsessed with aesthetics, and didn’t find enjoyment in other forms of training, except bodybuilding.

But once I sustained injuries, only then did I realise I needed to do something about my own fitness journey.

This got me diving deep into mobility work and as I did more of it, I actually fell in love with it.

Because to me, it wasn’t only about hitting the sets and reps anymore.
I was able to slow down and be present with my body.

As I applied my mindfulness techniques to my mobility work, it became a form of meditation.

Hence I decided to form a habit around mobility exercises in the morning.

It can make a whole lot of difference to your day and in the long term.

Find a sequence you enjoy and do every morning. (Start simple)

You don’t see what’s happening behind the scenes, but you’re giving yourself a chance to keep your joints and tissues healthy, preventing any potential injuries as we get older.

I’m sharing one of my simple sequences here just incase you might be interested to try it.

This is my go-to for warming up a stiff neck, shoulders, spine and knees.
As well as loosening up tight hips, lower back and hamstrings.

Perform this sequence in a slow and controlled pace, feeling every connection towards the specific muscle groups especially at the ends of the range of motion.

Couple it together with mindful nasal breathing.

(If you need tips on progression, let me know in the comments and I can share them too)

Make every movement intentionally and have fun with it, enjoy!

P.S. What’s your morning movement exercise?

Like more content on mobility and movement?
I will dive deeper into the concepts and instructions in my newsletters, feel free to subscribe on my website.

18/07/2024

We all see those complicated gym exercises online, but sometimes simple exercises are just as effective!

The key is to listen to your body and select the right exercises for your body and goals.

Here's why:

→ Focus on Form
Simple exercises allow you to focus on proper form, which is crucial for preventing injuries and maximising results.

→ Adaptable to You
You can easily modify basic exercises to fit your current fitness level.

→ Building Blocks for More
Mastering the basics is the foundation for building a strong, healthy body.

Here's how to choose the right exercises for you:

↳ Fitness Level
Are you a beginner, intermediate, or advanced exerciser? Start with exercises that match your current capabilities.

↳ Body Needs
Do you have any injuries or limitations? Choose exercises that are safe and effective for your body.

↳ Goals: Do you want to build strength, improve flexibility, or boost your endurance? Focus on exercises that target your goals.

Remember, simple exercises can be incredibly powerful when you listen to your body and choose ones that fit your needs.

Focus on good form, find activities you enjoy, and build your routine gradually.

P.S. What are some of your favourite simple exercises?

17/07/2024

One thing I always remind myself when I try to give myself an excuse for skipping an essential wellness activity:

↳Can I really not find time today to fit in a session?

If I have time to watch Netflix, or scroll through social media, can I not spend just 5min of my time doing:

→ Meditation
→ Cold Plunge
→ Mobility Sequence

It’s always hard at the beginning when it is not a habit to find time for your wellbeing.

But the first step to starting anything is to acknowledge if there is something you want to tweak in your lifestyle for the better.

Then take the micro steps to make those tweaks.

You will always manage to find an excuse or reason not to do something although it is good for you.

But think of it this way:

↳ Do you want to be in a position to prevent issues from arising?

or

↳ Wait till the last moment when something arises then work on it?

If you can do something about it now, why not?

P.S. What kind of wellness practices have you adopted for yourself regularly?

16/07/2024

If you’re still finding it hard to motivate yourself to exercise, this simple prompt might help:

↳ “Am I exercising for myself or the approval of others"?

I can guarantee that if you are exercising for yourself, it will make the process more enjoyable and sustainable.

Here's why:

→ You form a healthy relationship with exercising

→ You use fitness to elevate your training experience and overall wellbeing

→ You learn to be honest and happy in your current condition (you don’t need a six-pack)

Here are more prompts to help you dive deeper:

→ Why do I want to be healthy and active?

→ What can I tweak to make exercise enjoyable and leaves me feeling great?
↳ Opportunity to bond with friends
↳ Explore Different Sports or Activities

There's no one-size-fits-all workout routine,

Make exercise work for you.

Be mindful of the goals that you set for yourself.
↳ Is it leading towards your true happiness?

Finding your "why" is the key to unlocking a lifelong love of exercise.

So ditch the pressure, embrace what makes you move, and get your power back!

P.S. What's your best piece of advice to help your family and friends motivated on their fitness journey?

🌱Consider sharing this with someone you know may benefit from this post.

15/07/2024

Reconnect with the ground, one step at a time đź‘Ł

In our shoe-filled world, barefoot running (or walking!) sometimes gets overlooked.

Barefoot running isn't for everyone, but I feel that it's a great way to strengthen your feet, improve balance, and feel more connected to nature.

Even if i'ts just walking barefoot more, it can do you wonders.

The more I train barefoot, I gain a deeper appreciation for how much energy and power I get back.

I feel so grounded and always look forward to not only removing my shoes but doing activities barefoot whenever I can.

P.S. Do you enjoy going barefoot too?

14/07/2024

There's a simple trick to boost your productivity, focus, and even save money:
↳ Intention Setting

The more I practiced being intentional with more areas and activities in my life, the more I started to learn about myself:

→ Discover Patterns
Notice how I approach different tasks and identify areas for improvement.

→ Uncover My Mindset
Am I usually optimistic? Cautious? Intention setting helps me understand my underlying beliefs.

Here's why I think it is essential:

→ Saves Time
A clear intention helps you focus and avoid distractions, making you more efficient.

→ Work Smarter, Not Harder
Knowing your goal allows you to prioritise tasks and get the most out of your time.

→ Occasionally Saves Money
Intentional grocery shopping or browsing helps you avoid impulse purchases.

Here are some ways to incorporate intention setting:

→ Daily Tasks: Before starting a project, ask yourself, "What do I want to achieve with this?"

→ Errands: Make a list and stick to it.

→ Meetings: Set an agenda and clear goals to keep things focused.

→ Communication: Be clear about your message before sending an email or making a call.

By taking a moment to set your intention for things revolving around your life, you gain more control and focus.

This is a simple yet powerful tool that can improve every aspect of your life!

13/07/2024

As I grow older, I start to realise the importance of making an effort to incorporate certain recreational activities in my lifestyle.

Cognitive function can start to decline if I let myself slip away into sedentary mode.

Its easy to fill my schedule up and be busy with work especially when I have goals.

But in order to achieve those work or outer goals, I need to work on my inner goals as well.

The only way to achieve both is by finding balance.

Additionally, if I were to have a kid in the future, I still want to be able to win against them in sports when he/she reaches their peak performance.

I'll let them win when I turn 80... haha kidding!

So I better do what I can to maintain my abilities now🤣

Here are two simple yet powerful tools that I make sure to implement into my routines:

- Physical Activity:
Exercise has numerous benefits which I don't have to mention, allowing you to keep your physical and mental aspects at high level. It doesn't have to be a gym session.

Find something fun, like a recreational activity.

- Social Interaction:
As easy as it sounds but often overlooked, is engaging with your friends and family - it keeps your mind active and in a good mood most of the time.

The key? Make it enjoyable!

Find activities you genuinely love, like:

- Dancing
- Playing Games (board games, cards, etc.)
- Learning a New Skill (painting, playing an instrument)
- Taking a Walk with Friends or Family

I personally like table tennis cause it works my mental focus, physical ability and get to spend time with friends. 1 to 1 catch up session haha.

Everyone's different though, experiment and find activities that you enjoy to keep your mind sharp!

12/07/2024

Care for shoulders!

If your shoulders are feeling stiff especially after working long hours at the desk.

Or you find that you have issues with your range of motion for your shoulders.

Consider performing this exercise to help rebuild the the strength for your joints and tissues surrounding the shoulder.

The less you utilise your full range of motion for any of your limbs or joints, the more likely you're going to lose the ability to:

- prevent injuries
- maintain functional strength
- maintain good posture

Perform this exercise at a slow controlled pace, feeling every micro movement, stretch and rotation that is occurring.

There shouldn't be any pain. If you do, you're pushing too far into the range, release a little till there isn't any pain.

I'm sharing this as a healthy habit and exercise to adopt. If you have a major injury or medical condition, please seek medical advice from your doctor.

11/07/2024

This time it's going to be different...

My mindset and approach to fitness will be tweaked towards functionality, performance and longevity. (previously it was all about muscle mass)

My programming has been designed to achieve different adaptions throughout the year.

Expect to see content revolving around:
- Mobility
- Motor Learning
- Strength
- Power & Speed
- Endurance
- Breathwork
- Meditation
and other recovery practices around wellness.

I want to share these as a way for you to follow along easily in bite size formats and will continue to experiment around to see what you all prefer.

I will share longer vlogs to show my progress and tutorials on my Youtube channel (just search for my name 'Daryl Yeap') as well just in case some of you want to follow the entire journey.

Feel free to join in if you are seeking similar goals.

I'm open for questions if you want to tweak certain things for your own specific goals, feel free to leave them in the comments and I'll get back to you as soon as I can!

Let's get it!🙌🏻

10/07/2024

đź“”Daily Reflections - Day 30

Mini accomplishment achieved - I’ve hit 30 uploads in 30days while juggling my personal and work life.

Starting this series was a challenge, but seeing myself create 30 mini vlogs and 50 on my youtube channel in a row is a huge accomplishment!

I've definitely seen an improvement in how I share and express myself (though there's plenty of room to grow!).

Apart from wanting to share my reflections, I wanted to prove myself that if I find something I really want to do and put my mind to it, that this was going to allow me to start incorporating more changes in my life for the better.

Using this platform as an area for me to hold myself accountable for any other aspects in my life is a great way for me to grow as long as I can continue to find that balance of not overthinking things too much and remember WHY I’m doing it.

So what’s next?

I want to go beyond sharing my reflections and start sharing why and how I’m incorporating certain practices into my routine:

- Health
- Wellness
- Fitness
- Mindset

My goal is to offer insights that help you adapt and reflect on your own practices.

While consistency is important, flexibility is too.

I want to provide valuable content without burning myself out.

I'm excited to explore this influx of new ideas and use it to fuel my mission of helping others.

To everyone who's been here since the beginning:
Thank you for your support, I can't wait to share new topics around health and wellness.

And to anyone new, I welcome you and appreciate you for checking out my content!

09/07/2024

đź“”Daily Reflections Day 29

Whenever I catch my thoughts swirling, ideas bouncing around, and feeling totally stuck.

There's always a powerful tool to clear the fog and get me moving
↳ Writing things down

Putting pen to paper can be magic. Here's how it helped me:

→ Clear My Mind: Writing helps declutter your brain, making it easier to see things clearly.
→ Boost Creativity: Writing can spark new ideas and help you connect the dots in surprising ways.

→ Organise My Thoughts: Turning jumbled thoughts into words helps you understand and prioritise them.
→ Problem-Solving: Seeing things on paper can help you identify patterns and find solutions.
→ Track My Progress: Looking back at old notes can show how far you've come, keeping you motivated.

No fancy notebook or writing style needed. Here are some tips:

→ Free-Flow Writing: Just write whatever comes to mind, no judgment.
→ Journaling: Reflect on your day, challenges, and goals.
→ Brainstorming Lists: Get all your ideas out there, even the absurd ones.
→ Making To-Do Lists: Break down big tasks into smaller, actionable steps.

Writing isn't just for work! It's a great way to:

→ Process Emotions: Writing down your feelings can be super therapeutic.
→ Boost Self-Awareness: Reflecting on paper helps you understand yourself better.
→ Practice Gratitude: Jot down things you're thankful for to shift your mindset.

There are so many benefits to writing.
It definitely didn’t come immediately, but over time, I started to observe the changes within myself.

Stick with the process for the long term and start to observe the changes for yourself!

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