How to Improve Your Performance

Factors Influencing Performance :

Performance is affected by: skills, knowledge, emotion, motivation and ability.

Effect of Stress & Sleep Deprivation
When deprived of sleep and under stress, an individual’s Task Control Performance will decline by 3.5%, a non-significant performance decline. However, their Visual-Motor Control will go down by 27.5%, a significant performance decline.

Tips for Immediate Stress Relief
Connect to a loved one – Prepare yourself- Know yourself – Exercise for a quick burst of energy – Get some fresh air – Have a small treat – Laugh

Nutrition Tips
Hydrate, increase good fats, balance your diet, increase good carbs, reduce sugar/salt, and limit caffeine.

50 Best Brain Foods
Almonds – Almond milk, unsweetened – Apples – Asparagus – Avocados – Bananas – Beans, black, pinto, garbanzo – Bell peppers, yellow, green, red and orange – Beets – Blackberries – Blueberries – Broccoli - Brussels Sprouts – Carrots – Cheese, low fat – Cherries – Chicken, skinless – Cranberries - Egg whites – Grapefruit – Herring – Honeydew – Kiwi – Lemons – Lentils – Limes – Oats – Olives – Olive Oil – Oranges – Peaches – Peas – Plums – Pomegranates – Raspberries - Red Grapes – Soybeans – Spinach – Strawberries – Tea – Green – Tofu – Tomatoes – Tuna – Turkey, skinless – Walnuts – Water – Whole Wheat – Wild Salmon – Yams and sweet potatoes – Yogurt, unsweetened

More pics....

Pictures from Little India Trip

This is Marcus and me. My favourite picture ...

Bolognese Pie!

Cooked this for dinner tonite. This is inspired by a bolognese pie we had in Hong Kong two years ago. Check out the meat sauce, pasta, mashed potato layers and cheese topping!

Training@Bishan

Felt so mentally exhausted when I reached hm at 6 pm today after 12 hours of work! I knew I had to do some workout else I'd be too tired to do anything else for the rest of the night. Ahh I hope to see that Mr Saito to get some motivation! But to my disappointment he wasn't there, only my coach Terry. He had his run already so I did 4 rounds of warm up n then I proceeded to do HIT training - faster on the straight lanes n slow down on the bends.. Four rounds of that n my heart was threatening to burst! Finally one last round of slow run at a steady pace..I was breathless! When I sat down to do my circuit of ab exercises, my coach suddenly said, "you got very nice legs"!! He said that's more the result of swimming rather than running. He then went on to say that i should continue to swim as my body is well proportioned cos of it. Woohoo!! That's the nicest thing I've heard all day, coming from an athletic coach too!!

At Thilak house

Lunch at The Hand Burger@Raffles City

Never tried this place before so we decided to give it a try. I ordered the pulled pork burger and a side of fries. Service was quick and good. Plain water was served quickly while we were waiting. The burger was yummy! At about $12 bucks it's worth it. Lots of meat n the slaw was great. The fries were fantastic too. My gal ordered the soup side and it came in a big bowl with lots of chunky mushroom bits! My mister ordered the salad side n it was amazing - with croutons n bacon bits!! I've already decided I'd go there again soon!