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    Femme Essentials


    The Busy Women’s Guide to Achieving Mind and Body Wellness

    Zi En Wong is a certified Pilates instructor and the co-founder of HASIKO, a health and wellness company.

    Have you ever wondered why you constantly feel stressed and tired no matter how hard you try to lead a healthy lifestyle? Wouldn’t it be nice if you could wake up feeling refreshed each day?

    HASIKO is a company that aims to revolutionise the way you spend the mornings by incorporating a holistic wellness sequence to help you start your day on the right note.

    Co-founded by Zi En Wong and Davina Ho, the two former bankers designed a 60-minute sequence called HASIKO Flow which starts off with high intensity strength training, followed by deep dynamic stretching and a guided body scan meditation. Each segment takes a mere 20 minutes.

    Zi En and Davina Ho (left), both former bankers, created HASIKO Flow to help people start their day feeling mentally and physically great.


    When I was teaching Pilates, I encountered many successful people who always felt stressed. I wondered what I could do to help them, which was why I started HASIKO,” explains Zi En, who is also a certified Pilates instructor.

    In this article, we get Zi En to spill her secrets for keeping herself in her best condition, both physically and mentally.

    Starting the day right

    Starting your day right is important as it sets the tone for the rest of your day.

    Research has shown meditation has many health benefits such as reducing anxiety.

    Let’s say your alarm rings in the morning and you sleepily hit the snooze button. The next thing you know, it’s 7.30am and you only have 10 minutes to wash up, eat breakfast and make-up before rushing off to work. Needless to say, this causes a considerable amount of stress. Not to mention that it also makes you harried and frustrated even before the actual work day begins.

    In the words of American author and entrepreneur Jim Rohn, you have two options – “Either you run the day, or the day runs you.”

    So how does Zi En run her day then?

    “I like to start my day with simple stretches and meditation. This takes about half an hour,” Zi En shares. Thereafter she takes a shower before starting work.

    While Zi En’s routine is nothing extreme, it makes a whole lot of difference to her day.

    “Meditation is important because it gives you mental clarity. You don’t feel as emotionally charged and it also helps you to manage stress better,” adds Zi En. The benefits of meditation are also backed by research. For instance, research has shown that meditation reduces anxiety and distraction, allowing you to focus better.

    After taking some time for herself, Zi En spends most of her day working on several tasks, ranging from designing new sequences for HASIKO Flow, to business administration and creating content for her website.

    When Zi En is not working, she enjoys rock-climbing and diving. “I also love the great outdoors,” she exclaims.

    Mind Matters

    Zi En coaching a student during a HASIKO flow session.

    Although the life of an entrepreneur is hectic, Zi En is happy doing what she does. “Many people ask me if I regret starting my business, but I don’t. I don’t consider it a job,” says Zi En.

    “I love making an impact and seeing the difference I make in other people’s lives.” Perhaps another reason why she manages her stress well lies in her positive mindset.

    “Obstacles are just challenges. I see it as opportunities to learn to be better. Of course, it doesn’t mean that I don’t feel stressed,” she explains.

    “Ultimately, it is important to go with the flow. If it doesn’t work out, there is still Plan B, C or D so you can adapt and figure it out.”

    Tips for busy women

    A healthy lifestyle can be achieved by starting small – doing simple stretches such as the plank pose Zi En demonstrates.

     As a health and wellness professional, Zi En notices that most people neglect caring for themselves.

    “Based on my personal experience, I noticed that women take on too much. Sometimes, they forget to care for themselves. They also tend to ruminate and engage in negative self-talk which creates more stress.”

    Apart from that, most people also suffer from back pain, neck pain and shoulder pains, which may negatively affect their physical wellbeing.

    Explaining that these aches are commonly a result of poor sitting postures and a failure to stretch, Zi En encourages everyone to do some simple stretching daily.

    “I tell my busy clients to just take 1 minute a day to do child’s pose (a yoga pose where you sit on your heels while lying flat with your arms stretched to the front). It is a good way to start and end your day. If you can’t do 1 minute, then hold the pose for 10 breaths,” she advises.

    “At the end of the day, you need to care for yourself first. If you are not 100%, you can’t give 100%.”

    As Zi En has shown, you can protect yourself against aches, pains and stressors through natural means – by doing meditation or simple stretches. While you do so, don’t neglect your intimate area.  Protect it naturally with prebiotics. BETADINETM Gentle Protection Feminine Wash Foam contains prebiotics that nourish and promote the growth of good bacteria so you are free from feminine discomforts.


    The BETADINE™ Daily Feminine Care range is for external use only. This article is for information purposes only and not meant to serve as medical advice or to replace consultation with your physician or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a worsening skin condition or other medical condition.

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