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Beginner’s Guide to CrossFit: What You Need to Know Before Starting

Posted on January 22, 2020 by Editor Posted in Fitness and Exercise, Health, Health and Wellness .

There are actually so many CrossFit gyms around Singapore now! You might even have a co-worker or a friend who’s already going to one. Being one of the most popular fitness regimes today, CrossFit has earned a reputation for being tough yet very rewarding. So, let’s get to know it better!

What exactly is CrossFit?

CrossFit is basically a fitness program that mainly focuses on strength and conditioning. It takes functional movements from many different sports like weightlifting, gymnastics, rowing, and etc. Most of the exercises utilized are in different varieties and are meant to be challenging.

Generally, workout routines will change each day testing different parts of strength and conditioning. This is in line with the focus of CrossFit to help an individual create the “fittest” form of himself with a body capable of almost anything.

A CrossFit gym can also look very different from a bodybuilding gym. You’ll see more bars, boxes, and ropes than the usual weight machines and dumbbells!

Is it the right form of exercise for me?

If you’re a complete beginner at weight training or maybe you just lift casually in an ActiveSG gym, you won’t have any problems with CrossFit at all. One of the main advantages you’ll have when starting a fitness journey through CrossFit is that you’ll be trained with the basic and most important lifts to learn.

In addition to that, the whole community is very welcoming and everyone helps each other progress one way or another. Many CrossFit athletes are even martial artists, former athletes from different sports, and just fitness fanatics in general.

Is it dangerous?

Looking at it from an audience perspective, CrossFit can look very intimidating. Watching CrossFit athlete squat 465lbs, then move immediately to a 200-pound shoulder press, AND THEN do a 400-pound deadlift can definitely make you doubt if you can even do it. The intensity of the workouts makes people think that CrossFit can cause a lot of injuries. But that’s not really the case at all.

Even if CrossFit is all about pushing your body to the limits, it’s doesn’t get to the point of actually destroying your body. The individuals you see that are already doing those extremely high-intensity exercises are already seasoned CrossFit athletes. But they started also started from the bottom like you.

What do I need to start?

CrossFit gyms or ‘boxes’ usually have all the equipment needed for the workouts. Plyometric boxes, barbells, pull-up bars will always be present in CrossFit gyms. If there’s one thing, it would be good to buy a jump rope.

Because much of CrossFit is also about endurance, you’ll want to start getting used to conditioning and stamina training before you even start. Having a jump rope can be a good way to start. So aside from the actual things you need like your training attire and extra clothes, all you really need to bring is yourself.

Does Your Child Need a Nutritional Supplement?

Posted on December 18, 2019 by Editor Posted in Gourmet World, Health and Wellness, Parenting .

As parents, you would always want to give the best for your child, including complete healthy meals to allow them to grow strong and healthy. Most parents also choose to give vitamin supplements during the crucial growth years especially when the child is picky with the food, but is it worth it?

Children Need Complete Meals

If your child already eats a variety of food, then the short answer is no, because there is no better substitute to food as the primary source of vitamins and nutrients. However, if your child is picky or has feeding problems, you need to consult a pediatrician first before adding a supplement to his/her diet.

Be Wary of Supplements with Promises

Supplements that claim they can make your child smarter or disease-free are probably lying to you. After all, these are just supplements, not medication; and there are no valid proofs that can back up their claims. Be wary as well of supplements that have not been regulated and tested properly, even if the label says it’s all-natural and herbal.

Your child might have allergic reactions or intolerance to the ingredients in suspicious supplements. Some of them are known to have contaminants and are usually less well-regulated than medications, not to mention the host of side effects caused by the ingredients and their reaction to medications currently taken by the child.

Know What Your Child Lacks

Not all children lack the essential vitamins and nutrients needed for growth and development, even the picky eaters. Most of vitamin A, B, C, and E are found in most food; however, vitamin D, fiber, calcium, and omega-3s are only found in low doses in most meals according to various studies. To meet the daily nutritional needs, the pediatrician will advise you to serve more milk, soy, orange juice, cheese, yogurt, fortified eggs, fish oils, canola oil, nuts, flaxseed, high-fiber cereals, and fruits and vegetables.

Know What to Look For

Follow instructions from the pediatrician when looking for children’s supplement. Generally, you should look for products that have a clear instruction and dosage for specific ages and are packed specifically to be child-proof. Be careful when trying to self-medicate and adding more supplements other than that already recommended by the doctor, because it can lead to an overdose. Supplements, however, should never substitute healthy meals consisting of fish, whole wheat, vegetables, dairy, and fruits.

Know the Food Pyramid

To give you an idea how much vitamins and minerals your child needs during his/her growing years, follow the simple food pyramid guide recommended by most pediatricians in Singapore.

  1. Two or three servings of milk, cheese, and yogurt
  2. Two or three servings of meat, poultry, fish, eggs, dry beans, and nuts
  3. Three to five servings of vegetables
  4. Two to four servings of fruits
  5. Six to eleven servings of bread, cereal, rice, and pasta
  6. Occasional treats with fats, sweets, and oils

6 Ways to Promote Healthy Aging

Posted on October 13, 2019 by Editor Posted in Health, Health and Wellness, Lifestyle .

To put it simply, healthy aging is the process of maintaining your functional abilities even as you grow older. Promoting healthy aging enables one to do the things he/she values even in older age. If one wants to live long and healthy, he should start considering these different things as early as possible.

Be physically active

One of the best ways we can take care of physical and even our mental health is to exercise regularly. For one, regular exercise can help you maintain or achieve your ideal weight. This can have many positive effects on your skeletal and muscular health in the long-term. Being physically active also helps us keep our hearts and minds healthy.

Eat healthily

One problem in our time today is that we eat too much food that’s high in sodium. The recommended daily intake of sodium is only 2300 milligrams but because of junk food or processed food, we even hit as high as 3400 milligrams. If this is done every day, this can be very harmful to our health since it leads to high blood pressure and eventually cardiovascular diseases. So try to limit sugary food, processed food, and other items that are unhealthy.

Get enough sleep

For many Singaporeans, the lack of sleep is a real issue. If you don’t know, humans can actually go longer without eating than without sleeping. Not having enough sleep can affect the body in different aspects. You’re not giving your brain time to rest. You’re also not giving your body time to recover and store energy. These things, of course, can build up and will not be a positive thing as you grow old.

Look for ways to relieve stress

Stress can be a major cause of cognitive decline that comes with age. It can cause hormonal changes, memory loss, lower immunity, and etc. That’s why it is also important for you to find ways to relieve stress. Exercising is already a given. You can also find a hobby or certain activities that you simply enjoy and find relaxing.

Constantly challenge your brain

Another common problem that comes with aging is Alzheimer’s or dementia. Fortunately, there are ways for us to avoid or at least delay memory loss over time. That’s by constantly challenging your brain. Do crossword puzzles, sudokus, learn a new language, and many more. Just like your body, your brain also needs regular exercise to stay sharp and healthy!

Interact with others

Lastly, you should remember to always maintain your relationships with others. Isolation is the most probable cause of depression in older people. Interacting with others can help one feel fulfilled even as he/she grows old. Social interactions are something we innately need as humans.

The Don’ts of Taking Apple Cider Vinegar

Posted on February 8, 2019 by Editor Posted in Health and Wellness .

You’ve probably heard about the many benefits of apple cider vinegar (ACV), such as how it aids weight loss and helps improve your complexion. With almost every article saying all of the amazing things about ACV, it almost sounds too good to be true. To kill all your doubts and ensure you get the most benefits from your ACV concoction, knowing the don’ts of taking it are just as worth knowing as its dos.

1. Drinking it straight
On one hand, it can do wonders for your health—from improving your heart health to losing weight. On the other, it smells and tastes awful. That is why many would prefer to take it in one, quick, undiluted shot, and then eat something else immediately to mask its awful taste. If this is how you prefer to take your ACV, it may do more harm than good to you due to its high acidity content. Do yourself a little favor and dilute your ACV with water. Not only will it be a lot gentler for your throat, it’ll make it more palatable, too.

2. Sipping directly from the glass
Even if it’s diluted, ACV is still extremely acidic. Because of its very high acidity level, it can damage your teeth. To keep ACV from thinning your tooth enamel, do not sip it directly from the glass. Drink it through a straw to minimize contact with your choppers.

3. Starting out strong
If ACV is miraculously good, the more you consume the better, right? Well, think again. Too much of good stuff is bad stuff—and ACV is no exception to that. Especially if you’ve just started ACV, make sure you’re not drinking too much of it. Ease into it. This helps you gauge how your body will react to it. The safest, don’t go more than two tablespoons at a time.

4. Drinking it right before bed
While drinking ACV before a meal is a good idea, drinking it just before hitting the sack is not. Taking it before going to bed is not advisable because it can creep back up your esophagus, even if it is diluted in water. Regardless what time of the day, remain upright at least for half an hour after drinking your ACV concoction.

5. Applying it directly on the skin
Drinking ACV isn’t the only way to enjoy its benefits: you can also banish acne and get clearer skin by applying it on to your face. But just like drinking it, there is a right and wrong way to do it. Stick to one part ACV to eight parts water for gentle cleansing with apple cider vinegar.

Apple cider vinegar could be the answer to your health needs, but only if you use it correctly. So, heed these advices to guarantee the most benefits from this miracle ingredient.

The Power of Hugging

Posted on January 14, 2019 by Editor Posted in Health and Wellness .

From the moment we were born, we’ve been feeling tactile sensations through others’ affections. These instances naturally connect us to others, hence making us feel better as people. As we grow old, hugging can be a great way for us to feel those sensations again and even bring us more benefits. So go out and get a hug! Remember though, in Singapore, “hugging without permission” has fines!

Lowers stress
Hugging helps reduce the tension in our muscles, helping us become calmer and more relaxed. It also reduces the amounts of the stress hormone, cortisol, that the body produces. If someone you know is in a stressful situation, give them a hug. Not only will they feel better, it will also reduce the stress that you have, even as the one who is doing the comforting.

Strengthens our immune system
Hugs have been found to enhance the immune system through the maintenance and control of our white blood cells. Enough increase of white blood cells in our system can give us better immunity, therefore keeping us healthy overall. Lower levels of cortisol also contribute to a strong immune system, all the while, serving as an aid to keep us generally healthy.

Strengthen relationships
Hugging can promote more trust and help solidify your bond with your family, partner, and even friends. Hugging induces oxytocin, sometimes considered the “love hormone”, which also governs our social interactions and our compassion towards others. Additionally, we come in contact with whoever we are hugging and make a physical connection strongly felt by both parties.

Pain reliever
Hugs have also been found to help ease pain through the emotional bonds we get through the sense of touch. This might also be because hugging increases the production of serotonin, which improves our mood and the circulation of blood around our body’s tissues. Of course, it can’t easily replace painkillers, but hugging can definitely help you feel a lot better.

Promotes happiness
Aside from serotonin and oxytocin, both of which improve our mood, hugging can also induce dopamine. Dopamine triggers our brain’s reward and pleasure centers. This means that we feel happier because of the pleasure we get emotionally and physically when hugging. Even with those three “happiness hormones”, the simple notion of touching and coming in contact with others can make us feel more positive.

Boosts self-esteem
Ever since we were young, we were already marked with the feeling of love, expressed through acts like cuddling, hugging, and kissing by our parents. So, as we grow older, we naturally desire a constant feeling of touch. When we hug, we can establish our self-image in connection to those sensations that we crave for. It also helps us recognize and mitigate the fear of death.

Dealing With Your Child’s Asthma

Posted on June 13, 2018 by Editor Posted in Health and Wellness .

No one wants to see their child suffer from asthma, especially on days when they’re at school and you can’t be around with them to monitor their activities. Helping your child manage asthma effectively, however, will greatly improve his/her quality life.

Know Your Child’s Asthma Triggers
Knowing what triggers your child’s asthma can make management a lot easier. Compiling a list of the possible triggers and the accompanying symptoms will also be helpful during regular check-ups and for teaching your child what to do in case he/she is having an attack.

Make Your Home Asthma-Proof
If you know what triggers the child’s asthma, it would be easier to create a home that is safe for the child, because you have more control over your home than if the child is in school or other public places. Limit his/her exposure to such triggers and ask for cooperation from family and friends.

Share the Information with Concerned People
Long-term asthma treatments can be stressful for both the child and the parents, that is why you will also need the help of other people who will be around your child as he/she is growing up. Inform relatives, teachers, coaches, and friends of the child so that they can assist whenever an attack occurs. This will also educate other people about the illness and they will be more than willing to help create a safer environment for the child in the classroom.

Keep Up Medication and Treatment
A detailed record of all your child’s medications, treatments, and information on what to do during an attack will greatly improve the child’s quality of life. You are responsible for making sure that your child is getting the best treatment possible and that his/her medications are up to date. It would also be helpful if you are familiar with the prescribed medications, the proper dosage, and possible side effects so you don’t panic when something goes wrong.

Encourage an Active Lifestyle
Even if your child has asthma, it does not mean you should keep him/her at home all the time. A growing child needs to live an active life just like every other child. Talk to the pediatrician about activities that can help improve the child’s condition such as outdoor and indoor sports. If you can, ask the help of a trainer or the school coach to monitor the child’s activities in case an attack happens.

Know What to Do During an Attack
You should always have an asthma action plan ready in case an attack happens. Make sure that your child and other people who will be monitoring him/her are also aware of what to do. First, memorize the symptoms of an asthma attack, then help the child to calm down and sit up straight. Next, help the child take a puff of the reliever inhaler (up to a maximum of 10 puffs) once every 30 to 60 seconds. Finally, take the child to a clinic or hospital if the symptoms do not improve.

Common Eating Disorders Today

Posted on August 1, 2017 by Editor Posted in Health and Wellness .

Eating disorders are not uncommon and can affect anyone. Like other misunderstood mental health disorders, it’s not something that people can control. If there is no intervention, it could lead to other health problems.

These eating disorders are diagnosed based on the criteria manuals provided for doctors such as the Diagnostic and Statistical Manual of Mental Disorders (DSM).

Anorexia Nervosa
The person experiences an intense fear of becoming fat and gaining weight. Even if he/she is losing weight, he/she does not recognize the danger and still pursues a specific body image by refusing to eat more. That means the patient is no longer aware of how to properly evaluate his/her weight prescribed for the age, sex and development of the body. Anorexia nervosa is not just avoidance of or restricting food intake. There is also a second type that resorts to binge eating.

Bulimia Nervosa
His condition is characterized by recurring episodes of binge eating. Binge-eating is uncontrollably eating more than what the person usually consumes. Later, the patient feels that he/she has to compensate for eating by vomiting, fasting, and excessive exercise to prevent weight gain. They do not significantly lose a lot of weight like patients with anorexia nervosa.

Binge Eating Disorder
Eating too much at one time until the person feels full and uncomfortable is binge eating. The person might also consume the food very fast and eat when not even hungry. This is accompanied by a feeling of guilt afterwards for eating too much. He/she might also attempt dieting sometimes. Persons with this disorder gain excessive weight. This condition is treated as a separate disorder from anorexia nervosa or bulimia nervosa. Both however can exhibit binge eating as a symptom.

Pica
The name is taken from the Latin name for the bird magpie. It’s notorious for its appetite. Pica is usually accompanied by other medical conditions like impaired functioning and mental health disorders. This is common among children. The child eats non-nutritive and non-food items like dirt. They crave for the item even if they are restricted.


Rumination Disorder

Rumination refers to the first step of the digestion process—chewing. A person with rumination disorder repeatedly regurgitates food even without retching, disgust or nausea. Sometimes the food is chewed again and swallowed. Like pica, this is also common among kids. It has no known causes.

Avoidant/Restrictive Food Intake Disorder
ARFID is characterized by the person’s failure to meet the nutritional and energy needs of the body. This might be due to weight loss, nutritional deficiency, dependence on other nutrient sources like supplements, and impaired psychosocial functions.

Other Specified Feeding or Eating Disorder

OSFED is given as a diagnosis if the person has any one of the disorders listed above but fail to fully meet all the criteria. The disorder must be causing distress or impairment in other life functions. Examples of OSFED are night eating syndrome (excessive eating after dinner) and atypical anorexia nervosa (no noticeable weight loss).

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The Oily Fish Study  

Posted on September 19, 2015 by Editor Posted in Gourmet World, Health and Wellness .

 

There is a new study that interests Singaporeans. The study was conducted by Cleveland Clinic Children and it was all about the oily fishes. According to the study, oily fishes have plenty of health benefits especially for kids.

oily+fish

The study involved parents and their kids as well. The parents and kids completed questionnaires providing detail of how often they consume ninety eight beverages and foods common in Sweden. In the case of fishes, respondents were specifically asked of oily varieties like mackerel, herring and salmon. Researchers also asked respondents to name oily alternatives which include tuna, pollock, codfish and pike.

Their study revealed:

  • Rhinitis symptoms: 19% of the children who have rhinitis symptoms like runny nose or sneezing come in contact with pollens or furry pets after 4.

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  • Allergic rhinitis: 21% of the children developed allergic rhinitis and about 15% developed non allergic rhinitis at the age of 16 (this is about 1,590 children who had no symptoms when they were eight).  
  • Conclusion: The study divulged that eating oily fishes may keep the allergies away from kids. In fact, the study proved that about 50% of the children who consumed oily fishes dropped their risk of allergic rhinitis.

Knowing this, as parents, we have to encourage our kids to eat oily fishes especially if they are prone to nasal allergies. As mentioned above, oily fishes include herring, mackerel and salmon. We can also consider tuna, codfish and pike.

Allergic rhinitis is very uncomfortable and it can affect our kids. If the symptoms persist, we have to consult our doctors right away for proper medication.

omega-3-live-longer

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Consequences of Not Breathing Properly  

Posted on April 18, 2015 by Editor Posted in Health and Wellness .

Everyone here in Singapore should know the importance of breathing properly. We ignore breathing because we think that the body will regulate it without us commandeering. We have to know that breathing properly can give us a lot of benefits like improved health, less anxiety and greater harmony. For sure we can enjoy the benefits of breathing properly if we practice proper breathing every day.

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That sounds simple, right? We only need time to get used to it. However, not all people believe that breathing properly has its benefits. For these people, perhaps they should first know the consequences of not breathing properly before they appreciate the value of breathing properly. This article will discuss about the consequences of not breathing properly.

  • Imbalanced nervous system: We have to remember that every breath has an effect on our nervous system. If we have dysfunctional breathing (short or forced one), we unknowingly distort the function of nervous system. This will eventually lead to tensed body and higher stress levels.
  • Airways get tighter: If we notice that we are breathing faster than normal, there is a possibility that our airways got tighter. If we have tighter airways, the air will have difficulty coming and going to the lungs. When this happens, we compensate by breathing faster just to get the work done.

breathing

  • Blood vessels stiffen: If there is not enough air, the blood vessels stiffen. If it stiffens, there is a possibility that it can lead to elevated blood pressure. The heart will work harder if this happens.
  • Less energy: Cells need oxygen to develop. If we are breathing improperly, less oxygen will be delivered to the cells and in return, it will not prioritize development. It will prioritize survival and it will get stressed.

We have to know that the processes in our body are highly dependent on oxygen. This is the reason why we should seriously evaluate our breathing patterns. For example, the brain uses about 20% of the oxygen we inhaled and if there’s shortage, the brain will be sluggish. If it is sluggish, other functions in the body will be affected. Our heart also needs oxygen. The heart is active 24/7 and if there’s shortage, it cannot pump effectively which will result to bad circulation that can lead to cold feet and hands.

If we constantly exercise, the muscles need oxygen. Shortage will make the muscles stiff, tired and tensed. We have to understand the importance of proper breathing and share it with other Singaporeans so we can all live happy and healthy.

healthy tip breathe

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