July 6th Mass Aerobic by: Emelle Womens Wellness

Its the first Sports Day of Ripas Hospital.In cooperation with the Ministry Of Health. Its just that some of our beloved clients is from the said hospital, they have chosen us to lead the morning aerobics. The crowd is about 200 people who showed up, and its indeed lots of fun and laughters on the audience while following the moves,that really matches the perfect weather that made them more responsive..Unfortunately my Glen is not around, so i don't have pictures on the performance..

Here is the preview..

What really caught my attention of all the games they have is this...


Hope to do it all again next year!

Early 2008 Update

Been busy this few months, trying to balance, work, fun, love, friends, pet and family. Weak up earlier this time, hostel not few steps away like before. Being sure nothing left behind, used to forget things like keys, outfit, phone. This time no room for mistake or else i have to walk 10mins back home. Definitely hate it, especially of its unpredictable weather. Just want to linger and cherished my weekly routine at work..Everyday I'm always here...



Featuring some of my beloved Aerobics and Yogalates follower, really proud of them..



Thats my cute form 1 Maktab Science Student, This is the batch 2008. I'm here every Saturday afternoon. They have been loyal to me for 3years now..And this relaxing sight hhmmmm....





Actually thats me, while waiting for the newly welcomed students in Orchid Garden Hotel, Amanha Spa. Thanks dear Chervei for the tea. I'm here every Monday evening. And as usual my voice echoed in this park at an early sunrise every Tuesday morning..

The Ministry of Health, an old pic with them. So grateful they still with me. Its going to be the third year this coming September. Hope some more blessings to come, looking forward to the Department of Communication Technology, they have tried me last Friday and they enjoy it too, i will be expecting for the next and very much ready to break a leg...

Beware of Common Exercise Myths

Women's fitness expert Brad Schoenfeld offers training tips for the new year.

Champaign, IL (PRWEB) January 2, 2008 -- As the new year approaches, women are inundated with new fitness trends that claim to be the solution to dropping pounds and sticking with new years' resolutions. But, according to Brad Schoenfeld, author of the popular, "Sculpting Her Body Perfect," (Human Kinetics, 2008) these fitness fads have created a multitude of training misconceptions.

"There is so much misinformation promulgated by so-called 'fitness experts' that it is difficult for women to separate fact from fiction. Ultimately, these myths can have a negative impact on their ability to achieve results," Schoenfeld says.

Schoenfeld dispels some of the most common fitness myths:

* Myth: Abdominal muscles should be trained every day for best results. Abdominal muscles are indirectly involved in virtually every exercise. They act as stabilizer muscles which help to support the spine and maintain balance during bouts of physical activity. Since the abdominals are being trained during every workout, daily abdominal training isn't necessary. In order to ensure adequate recuperation, abdominals should be trained no more than three times per week, allowing at least 48 hours of rest between training sessions.
* Myth: Abdominal training helps to flatten the stomach. To widdle down the midsection, abdominal training must be paired with aerobic exercise. Abdominal exercise helps to develop the muscles of the abdomen, while cardiovascular activity decreases fat surrounding the abdominal muscles -- aiding in the appearance of a flatter stomach.
* Myth: Low intensity aerobic activities are better for fat burning than high intensity exercise. There is a direct correlation between physical effort and caloric expenditure; the harder a person works, the more calories they expend. Accordingly, high-intensity exercise burns more fat calories on an absolute basis than lower intensity activities. Since the most important aspect of weight loss is the total amount of fat calories burned--not the percentage from fat--training should be performed at the highest intensity possible.
* Myth: The body cannot be overtrained from performing cardiovascular exercise. Although the body can tolerate a greater volume of aerobic exercise than anaerobic activity, too much of it eventually will set back fitness endeavors, and have a negative impact on the body. While recovery ability varies among individuals, the body needs rest and recuperation to regenerate its glycogen stores. Glycogen reserves are the body's primary energy source, providing the strength and endurance to perform everyday chores. Since cardio burns glycogen (as well as fat) during exercise performance, too much of it will deplete these reserves, ultimately causing overtraining.
* Myth: Women should train with light weights so they won't bulk up. To tone up, not bulk up, a high repetition scheme should be utilized. Performing high reps (15 to 20 per set), targets the endurance muscle fibers and tends to get a leaner, harder physique without adding substantial muscular mass. To acquire great muscle tone women must train to momentary failure, which requires using heavier weights. If the weight is too light, the muscle is not worked hard enough to adequately stimulate results.

My reaction:
i agree on the said myths lifting heavier weights will bulk up. That is not true, but i believe if your body type is mesomorphic, yes you will always have that kind of muscular, bulky looking, compared to mesomorphic individuals. So, thats why in that case, performing higher repetitions is a must, to have that leaner, toner results. To high intensity and low intensity, its always been a debate of the series of fitness experts, maybe its true the higher the intensity the more you will lose calories.But perhaps the point there is, high intensity if not taught, or done properly, it boils down to a higher risk of physical injuries.As a fitness instructor i almost do abdominal training everyday and yes it is paired with aerobic activities. It indeed made my abs look toned and in great shape but because sometimes i forget to control my food and maybe considering my age, yes it sometimes made my stomach bigger and flabby.

Fitness Ball

Don't you know that fitness ball can do a lot of magic in your workout routine? That you can dance with the ball as well, for your cardiovascular exercises? Now here are some other simple tips that i want to share on how to used it...

Cork Screw and Obliques Crunches.
Cork crew is one of the Pilates movement to workout from your rectus abdominis to transversus abdominis.As you hold the ball tightly with your both legs and keep shoulder blade and spine properly seated on the floor. Slowly with controlled movement rotate the ball starting with the right, to center down and moved up to the left. Take 5rounds and repeat to switch.Obliques crunch is one of the most effective methods to tone up muscles around the sides of abdominal areas.Holding the ball with your both hand, you should keep your neck and face muscles relaxed as you lift your shoulder, squeezing the sides of your body. One lift to the right will count as one and do the same on the left as another count. Fit ball will add the challenge as it gives additional weight on your body.10 to 20 repetition or as far as you can go.

Jack Knife and Reverse Crunches.
Reverse crunches is another type of abdominal workout, specifically for your navel or lower part of your abs, making it firm and strong.As you keep your upper body off the floor, chin to chest and supporting your neck with your both hands, slowly, gently move your legs up and down like a car wiper. Again the ball in your legs will challenge the strength of your abdominal areas.Jack knife is for both lower and upper part of your abdomen, but this time you also engaged your arms and shoulder. From starting position, kneel down on the floor as you hold the ball in front of you, then slowly roll forward using your both hands on floor and keeping the ball underneath from your abdomen moving towards your thigh.With a steady hand and shoulder on floor, move your legs in to crunch and extend legs out to recover.Again with the used of the ball on it.5 to 10 repetition

One Leg Bridge Pose and Prone Lift.
One leg bridge pose is for your buttocks and quadriceps. Lying on the floor, position yourself by putting your feet on top of the ball as you keep your knees bend. You can either place your arms in T-form or just closer to your ribcage and keep your palms down as it help your strength by pressing it to the floor. And if you are ready gently with a disciplined motion lift your buttocks up, as high as you can. You can either keep both feet on ball or raising one leg up to challenge yourself.The stronger you are the longer you can keep your balance. Hold it for 5 to 7 breath. Prone lift is also to firmed up your buttocks and abdomen while you strengthen your arms and shoulders. Repeat the methods of jack knife but this time place your both elbows on the floor and slowly lift both legs up until you can feel the stretch on your abs muscles. Now with that stable pose, open your legs out to squeezed sides of your hips and close it again and raised legs up to squeezed middle part of butt as you stretch abs muscles at the same time. Do it 5 to 7 times according to your strength level.

Push-up and Wheel Barrow.
Push -up is for your arms and shoulder. Its tones up the bicep and triceps muscles area.Following the same starting position with Jack knife and Prone lift, but this time you keep the ball underneath your thigh, and keep fingers perpendicular on shoulder as it properly align and pressed on the floor to hold your balance. With that pose you can start pushing yourself up and down facing towards the floor. Always remember to keep your elbows pointed towards your ribcage as you bend it down. Take 5 to 10 repetition according to your arm strength level.Wheel Barrow or known as the plow pose is also good for abdominal strength and to have that massage on your internal organs. You cannot do this on your menstrual period. On your starting position, lie down on your mat comfortably as you hold the ball in between your legs and slowly with controlled movement roll your hips up, enough that you can extend both legs just right in front of your face.You can either hold your hips with your both hand or not. This need a lot of strength specially on the abdominal area. You can also start this without the ball first and if its getting easier bit by bit, use with the ball. Hold the pose 5 to 7 breath.

Do's and Don'ts in doing this routine:
1.Do not forget to breath properly. You can breath from your nose and exhale from you
mouth. Heavy contraction exhale and inhale on recovering.
2. Do your own pace according to your strength level,so its either holding the pose or repeating it to 5 or 7 breath or more.
3.Listen to your body,any intolerable pain, stop and check your angle and proper alignment of your pose. Muscle pain is grateful pain, but if its in any of your joints or somewhere in your spine, then that is not good.
4.Always remember, crunches is not for your neck and not for your head. So try to used abdominal muscles instead of putting pressure on on your spine or on your neck muscles.
4.Lastly, do believe on gradual improvement on your strength and muscle endurance, its not magic, so take your time and just enjoy that wonderful feeling,and expect good result, to have that lean toned looking structure.

Anatomy

Rectus abdominis or known as the six packs.

The human transversus abdominis muscle.


The muscle ends in front in a broad aponeurosis, the lower fibers of which curve downward and medialward, and are inserted, together with those of the internal oblique muscle, into the crest of the pubis and pectineal line, forming the inguinal aponeurotic falx. In layperson's terminology, the muscle ends in the middle line of a person's abdomen.

Throughout the rest of its extent the aponeurosis passes horizontally to the middle line, and is inserted into the linea alba; its upper three-fourths lie behind the rectus muscle and blend with the posterior lamella of the aponeurosis of the internal oblique; its lower fourth is in front of the rectus abdominis.

Land Transport Cycling Expidition

August 19, 2007, its another sweaty Sunday morning event. Dolly and Susan help to back up with me in a mass aerobic. This is in connection with the cycling expedition from the land transport department. An aerobic session had done to give a lively, warmed up cyclist and as part of the opening program.

Thats dolly me and Susan while waiting for the VIP's. The weather is so good, not so hot.


Here comes the warm up with a simple march.

Introducing the VIP's as front liner.

The following cyclist in action.

Getting ready for the hi impact.



Enjoying with the rhythmic movement on its body, see smiling faces as the loud music echoed in the park.


Fully motivated and energized, a simple cooling down follows as we end the session.


Special thanks to maiza and the rest for choosing us, Bodyactive Womens Fitness Zone. Hope to do it again next year. Thanks to pareng glen for the photos.

A Glimpes Of My Exercise Group Handled

A Jazzercise group for Kids..

A morning aerobic session every Tuesday At Ministry Of Health

A Charity workout For Pakistan earthquake March 19, 2006.

World Healthy Heart Day, September 10, 2006

Regular indoor group exercise

Maktab Science Group, Special classes.

One on One Yogalates Classes

10 Fitness Myth busted

Myth no.1In order to get fit, you have to run like you never run before.

Reality:In order to get fit, you have to find exercise that you enjoy. You tend to stick with activities you like instead of find excuses for why you should give up. Getting fit is a process that takes time and patience, with tremendous rewards along the way, both physically and mentally. If you are looking for an instant success, like losing 5kg.in 5days, you will be inviting trouble, disappointment and frustration.

Myth no.2He has a nice body, so he must know what he is talking about.

Reality:As attempting as it maybe to believe everything in the guy in the gym with the amazing body tells you, you still need to think through the information. Everyone is different, so what works for one person may not produce the same results in another.The truth is, some people are just blessed with good genes and will look great no matter what they do. Determining what works for you body is the way to go. No one knows it better than you.

Myth no.3If i stop exercising, my muscles will turn into fats.

Reality:Muscle cannot turn into fats! Muscles is muscles, fat is fat. One cannot become the other. In order to gain muscles,you have to consume calories,in order to lose body fat, you need to burn calories. Developing muscles and losing fat are two completely different proceeses. When you exercise, you increase your muscle mass and reduce your body fat mass. When you stop exercising, muscle mass shrinks and you are inviting fat back into your life.

Myth no.4 I have to have work out with the best equipment and join the best gym to get the maximum result.

Reality:You can workout anywhere with absolutely anything. all you need is to take away the excuses. A functional BODY is the best gym and the best equipment. Tons of exercise can be done with jusy body weight, or things around you. But if you want to join a gym, and if joining the best gym with the best equipment gets you motivated, thats fine.

Myth no.5I am too old to start to exercising.

Reality:No one is too old, too young, too fat, too skinny, and so on. Maybe the real problem is too lazy. How can something so good for you be so hard to do?(hint:look at the 1st myth.) Picking up an exercise, at any age, has more benefits than not. If you are just starting, the rule of thumb is to start slowly and build up gradually, no matter if you are nine or 90!

Myth no.6Women who lift weights will develop big,bulky muscles.

Reality: Strength training is a wonderful way to tone up, firm up and shape muscles beautifully. Those big, bulky muscles you see on bodybuilders are most often gained with the assistance of the male hormone testosterone. Women do not make enough testosteron to produce the same results.Mean no disrespect to any bodybuilder, male or female,but it takes discipline and near starvation to lower the body fat, and steroids to bulk up beyond normal ranges, especially for female bodybuilders. For those of us who are doing it for health, lets incorporate discipline into our lives. Ladies, fret no more about doing strength training.

Myth no.7 Spending hours in the gyms will get you better results.

Reality:Do not make the gym your second home. Why go to the gym? It is the place to get fit so you can enjoy your life more. Not a life spent all day at the gym! if you take more than an hour to finish your workout, chances are you are resting too long between sets, or wasting too much time. Give your 100percent when you're at the gym, whether that is one hour or half an hour. Leave it when you're finished and spend the rest of the day doing other things. Besides, after they have been pumped for an hour, muscles need to rest. Only by giving them adequate rest, alongside exercise, will they grow bigger and stronger.

Myth no.8 If i do thousands of sit-ups, i will have a flat tummy and get a six pack.

Reality:There is no such things as spot reduction! doing abdominal exercises makes the abdominal muscles stronger. But there are two things you have to do to bring out the muscles hidden behind the dreaded layers or belly fat. The first is to have a good cardiovascular programme and the second is take in proper nutrition. And this applies to all muscles.

Myth no.9 Deiting without exercise will let me lose weight faster.

Reality: Deiting will help lose weight but not fat mass. Your body is very intelligent instrument. When it doesn't get enough food, it goes into starvation mode. In starvation mode, the body stores everything it can as fat so it can survive. You do not want this to happen as this slows your metabolism, and if you start eating again your body stores that food as fat. The worst things is that you will gain weight when you start eating again. Proper nutrition+cadio+strength training=healthy body,mind,soul.

Myth no.10 You can eat as much protein and carbohydrates as you like without putting on weight, if you do not eat fat.

Reality:Eating too much fat is not the only thing that gains kilos. Excessive amounts of alcohol, protein and carbohydrates can all be broken down and converted into fat. The bottom line is that too much of anything will make you put on weight if you do not burn the calories you are tucking in.(readings)