Take Care and Avoid Injuries!

Hi Friends,

How has 2012 been? My 2012 has been great except for the fact that I have not been able to exercise as much as I wanted to. There are reasons for it. After last year's Standard Chartered Half Marathon, I had to stop running because of my foot injury ("Plantar fasciitis (PF) is a painful inflammatory process of the plantar fascia, the connective tissue on the sole (bottom surface) of the foot"). In 2011, I ran more than 100KMs as part of my training for the Half Marathon (21.5KM). But this year I had to rest because that was one of the ways other than taking painkillers to recover. It took a very long time to recover. I had to finally go and make a customized "Orthortics" for my shoes that cost me S$500. That helped quite a bit but then I had a bout of flu and cough which aggravated by lower back pain due to lack of exercise and my slip disc. I started having shooting pain down my left legs. I am waiting to recover from all these injuries so that I can get back to exercising.

Here are some pointers:

1) When exercising please take care. Proper form is important if you want to avoid injuries. For example, when running if you land on your heels, it is has been researched that it will cause lower back pain.

2) Have a proper rest.  If you are tired do not exercise. You may injure yourself.

3) Do not over exercise. You may benefit from exercise but if you over do it you will get injured. Competitive athletes should have a proper training program to achieve optimal results. 

4) If you are injured do not exercise. I believe this what may have caused my injury. I had twisted my ankle and I rested for just one week before I resumed my training. When I came back from my run and felt a burning sensation and that was the start of my exercising misery.

5) Swimming is a good non-weight bearing exercise. It can help you recover faster.

6) See a doctor and do see a physiotherapist.

Good Luck and  May 2013 be a Wonderful Year for Exercising! Wishing you Merry Christmas & a Happy New Year!

Cheers,
Mark

Have you Achieved Your New Resolutions for 2012?

Hi Friends,

We are in the last quarter of the year. How time flies. Have you achieved your NEW YEAR RESOLUTIONS for 2012? Have you forgotten? No time to look at it? Stressed?

I am here to remind you revisit your New Year resolutions especially about exercising, managing your weight, maintaining a healthy mind and body. The bulging biceps, the six-pack abs, a fitter and healthier body  and mind are all important part of aging well which I highlighted in my previous blog entry. Can you imagine having a six-pack abs and bulging biceps? If you stay on course with your exercise regiment and eat healthily you will.

We all need "work-life"balance. Please remember that. The happiest people are not the people who chase after money. The happiest people are those who live meaningful life and money is just a means to an end. Exercising keeps me happy, it helps me to de-stress and stay alert and Energized!

Good Luck with achieving your NEW YEAR RESOLUTIONS for 2012. You have less than 3 months to do so. Tell me about if you do achieve your goals!

Cheers,

Mark

Secrets of Ageing Well!

Dear Friends,

This topic - Secrets of Ageing Well!, keeps cropping up quite a bit recently at least from what I have been reading. It even appeared in the magazine Aesthetics and Beauty which my friend passed me. So, I thought I will write about this instead of something specific to exercise. A little philosophical but I am sure you will agree with me.

Here are some tips that will help with ageing

1. Live a Happy Life- Enjoy Life's Gifts-your family, your children, your friends, etc
2. Smile & Laugh-every day. Have fun!
3. Do the things you love-travel, read books, help the less fortunate, etc.
4. Look forward not back. Forget the past and live in the present.
5. Take Care of your Health-Exercise and Eat Healthy Food.
6.Treat Yourself once in a while with your favorite food. But nor everyday or every week. Once or twice a month is enough in my humble opinion.
7. Instead of being angry, learn to be calm. Meditate.
8. If you do not like your job quit and do something you like provided it pays for your lifestyle and bills.What are you passionate about? Maybe, do that for a career!
9. Read continuously to keep your mind alert. There so much you have yet to learn. Learn how to cook, bake, play the guitar, paint, swim, golf, dance, sing, teach, etc.
10. Be Grateful for the gifts you constantly receive and never be jealous of success of others.


"Secrets of Aging Well" is a process. It is important to start very early in life but it is never too late to start. Please feel free to send in your opinions and thoughts.

Don't Worry, Be Happy! Love All, Serve All!

Cheers,
Mark

YOGA & Sports

Hi Fellow Sports Enthusiasts,

You may be wondering what has YOGA got to do with sports. Well, that's a valid question. And here is the answer. YOGA trains you to be flexibility and strength. It is also an art form that requires discipline. Do it well and regularly and you will train parts of your body that you may not have exercised. YOGA is one sport of you can call it there the people with the best body or the youth will excel. It is those who are disciplined and practice the art form regularly who will do well. It also trains you to be mentally tough. Some of the more advanced poses require mental strength to train and execute. Imagine doing 12 rounds of "The Sun Salutation" followed by other poses as Warrior pose.

I was involved in a 3 week study to see if  YOGA helped improve runners performance in running marathons. While the running time improved only marginally, the muscle fatigue was reduced tremendously and I felt much less tired before than before the YOGA training.

After a break of almost a year I am back to YOGA. I feel good going for my YOGA classes.

Here is a video to show you the benefits of YOGA in sports:
http://www.youtube.com/watch?v=jClPFMmWMUw

The Warrior Pose is very useful in Baseball. YOGA is a great form of exercise try it.

Have Great Sporting Week!

Cheers,
Mark

Standard Chartered Marathon Singapore 2012

Hi Fellow Runners,

It is time of the year to sign up for Standard Chartered Marathon Singapore 2012 either as a former participant or as a new runner. More people have taken up running which great. Just make sure you are fit enough. If you are not sure please check with a doctor.

Sign up for Standard Chartered Marathon Singapore 2012 before you miss the chance get the early bird discount. Start training if you have not and gradually increase the intensity and distance.


I have just signed up. Time to get serious with the training!

Good Luck & Have Fun!

Cheers,
Mark

You are Responsible for Yourself!

Recently, I watched the news and saw a bunch of Filipino policemen (more than 3000 I believe) who were overweight. I mean they were so overweight that the criminal will roll over laughing instead of running away. They weighed more that 100 KG and could barely run. It is not funny. A Policeman has the duty to serve and protect the citizens but these Filipino Policemen are an embarrassment to the Police Force and the Nation. Are they being paid to get FAT? No! So what have they been doing all these years? I am positive that this is a problem not only in Philippines....United States of America and India comes to mind and many other countries.



You are Responsible for Yourself! We all do. While enjoying good food is fun, we cannot ignore our health. Eat only what your body needs. Overeating and not exercising will only harm your health. We live in a time where we eat a lot of food which is processed. That is bad for your health.

Have an exercise regimen in place. Whether you are a policeman, soldier, a teacher, an engineer, a salesman or student, etc., you have to watch what you eat and you need to exercise regularly. That is your responsibility. And if you are in the Policeman you need to work extra hard to manage your weight and be much stronger and fitter than the average man on the street. That is a Policeman's responsibility.

Unless you have a health issue, you have no reason not to exercise.. It is OK to bend the rules once in a while to enjoy some food that maybe tasty but unhealthy. Otherwise it is strongly recommended that you take care of yourself now. You will not regret it.

You are Responsible for Yourself! Take Care!

Exercise2Energize!!!

Cheers,
Mark

Sixty and Going Strong!

This article which I received is about having the right philosophy to live life. Exercise alone is not enough to live healthy life. You need the right frame of mind. Otherwise you will be like Sisyphus, forever doomed to roll the boulder up a steep hill and before you could reach the top the boulder rolls down the slope and you start all over again.

You have to start right now to have the right view, otherwise it may be too late. Enjoy the article.

"A very wise Chinese philosophy of life and wealth. (Translated from the original in Chinese)

“There are 1000-year old trees in the mountain, but not many 100 year-old people”

At the most, you live until 100 years old (only 1 in 100,000).

If you live until 90, you only have 30 years.

If you live until 80, you only have 20 years.

Because you don’t have many years to live, and you can’t bring along things when you go, you don’t have to be too thrifty. 

Spend the money that should be spent, enjoy what should be enjoyed, donate what you are able to donate, but don’t leave all  to your children or grandchildren, for you don’t want them to become “parasites”.

Don’t worry about what will happen after you are gone, because when you return to dust, you will feel nothing about praises or criticisms.

Don’t worry too much about your children for “children will have their own destiny and find their own way.

Don’t be your children’s slave

Don’t expect too much from your children. Caring children, though caring, would be too busy with their jobs and commitments to render any help. Uncaring children may fight over your assets even when you are still alive, and wish for your early demise so they can inherit your properties.

Your children take for granted that they are rightful heirs to your wealth; but you have no claims to their money.

60-year olds like you, don’t trade in your health for wealth anymore, Because your money may not be able to buy your health.

When to stop making money, and how much is enough (hundred thousands, million, ten million)? “Out of thousand hectares of good farm land, you can only consume three quarts (of rice) daily; out of a thousand of mansions, you only need eight square meters of space to rest at night”.  So as long as you have enough food and enough money to spend, that is good enough.

So you should live happily. Every family has its own problems. Just do not compare with others for fame and social status and see whose children are doing better, etc. but challenge others for happiness, health and longevity.

Don’t worry about things that you can’t change because it doesn’t help and it may spoil your health.

You have to create your own well-being and find your own happiness. As long as you are in good mood, think about happy things, do happy things daily and have fun in doing, then you will pass your time happily every day.

One day passes, you will lose one day; One day passes with happiness, and then you gain one day.

In good spirit, sickness will cure; in good spirit, sickness will cure fast; in good spirit; sickness will never come.

With good mood, suitable amount of exercise, always in the sun, variety of foods, reasonable amount of vitamin and mineral intake, hopefully you will live another 20 or 30 years healthy life."

Give me a sense of humor. Lord, Give me the grace to see a joke, to get some humor out of life, and pass it on to other folks.

Dance Sport!

Hi Friends,

If exercise is not something that you enjoy then here is a solution. Most people like to DANCE! Put on your favorite music and for about 30 minutes to about 45 minutes dance away with high intensity. You not only work up a good sweat but also burn calories and get the exercise that you need to keep yourself healthy. Just make sure you workout within your limits and health condition. It is always good to build up the intensity gradually. The way way to do it is to start with a slow dance and go onto Disco dancing and back to slow dance to warm down.

Dance Sport has evolved to such an extent that "Pole-Dancing" is becoming popular. It may look easy  but it is anything but easy. It can also be dangerous if you are not careful as people have been paralyzed pole-dancing. Practice with care and it becomes an excellent way to tone-up. It is amazing how some normal looking people can do amazing stuff on the pole looking at some of the reason coverage on TV and new papers. And by the way, Men can also take up pole-dancing. Just don't expect them to be graceful.

If you want to see results, exercise at least 3x  to 5x a week and watch your diet to make sure to you do not overeat. Best way to get results is to have a healthy diet.

Now, Dance Away to reach your ideal weight.

Cheers,
Mark

Real Life Testimonial to the Benefits of Exercise!

Dear Friends,

I was reading THE STRAITS TIMES, on March 19, page A18, and I was amazed to read about "Ex-Mr Universe turns 100" article. WOW! Here is a man who is a "Real Life Testimonial to the Benefits of Exercise!". Mr Manohar Aich is truly incredible. Despite all his difficulties including poverty and prison, he became a "Mr Universe" Body Building Champion  in 1952 who is just 1.5 meters tall only.

In addition to exercise, he said that the secret to his longevity is "happiness and life without tension". "He says his ability to take his troubles lightly and remain happy during difficult times is the secret to his long life". He also follows a simple diet of milk, fruits and vegetables plus rice, lentils and fish enabled him to live a healthy life.

And at the ripe old age of 100 and despite a stroke that prevent him from lifting weights , he helps his sons run a gym and fitness center as well as guide youngsters in bodybuilding. Kudos to "Pocket Hercules".

For the full story go to this link :--http://www.straitstimes.com/BreakingNews/Asia/Story/STIStory_778968.html

For those who are new to exercise, weight bearing exercise such as lifting weights improve bone density and reduce chances of osteoporosis as well as make you strong even in your old age like "Pocket Hercules". You also have have sufficient Calcium, Vitamin D in your diet together with other vitamins and minerals in order to have strong bones.

We all have a lot to learn from Mr Aich. I hope, this story will inspire both old and young people to exercise, eat healthily and minimize stress which a major cause of serious illness.  Start today to live a healthy life.

Regards,
Mark

Michelle Obama-My Idol

Hi Friends,

Have you seen Michelle Obama in the recent Ellen Degeneres Show. She does not only look regal but she is a great role model for both guys and girls who want to incorporate exercise into their busy schedule. I was really impressed by her almost perfect push ups and she did 25 push-ups at a go. Fantastic! In a nation where "Pizza" is classified as one vegetable serving (recent Jamie Oliver show) and about more Americans becoming "obese" and not able to qualify to serve in the US Army, Michelle Obama is trying to change this trend. Michelle Obama is trying get a nation to change their eating habit as well as to get them to exercise.

Unlike some of the past First Ladies, Michelle Obama exudes class, looks beautiful and has in my opinion tried to do more for the American public instead of just tailing the husbands. I salute her. And I hope more people would adopt her attitude in helping society as a whole instead of killing each other in the name of God. This world will be more healthier, loving and happier place to live in.

So, exercise away people. If the First Lady can lead by example, what is your excuse. Get off your bum and do some exercise and reach that ideal weight you have always wanted. You will be able to fit into that jeans or dress you wore five years ago. I know you can do it.

Love All, Serve All!

Cheers,
Mark 

Circuit Training for Better Results

Hi Friends,

Besides Running and Weight Training, to acheive better results try doing Circuit Training on other days for about 1/2 hour. Circuit Training adds different intensity to your training and hence will improve your ability to run, swim and any other activity. If your objective is to get that 6-Pack abs then at least work on circuit training  2X to 3X a week. And watch your diet for faster results.

Circuit Training
Circuit Training is a great way to build your strength and stamina. Do about 3 sets of 15 to 20 repetitions with no rest between your different exercises. Have a 3 minutes rest between sets.
 Set A
1) Push-Ups
2) Split Jumps
3) Shoulder Press
4) Mountain Climber
5) Plank (for 30 seconds)

Set B
1) Squats (use 2 Light Dumb bells)
2) Dumb Bell Row
3) Squat Thrust
4) Jumping Jack
5) Side Planks (Both Sides for 30 secs)

Set A & B are to be done on different days. You can end the sessions with a crunches and leg raise and a light stretches to cool down.

Do the work outs within your limit and slowly increase the intensity. Proper form is important to avoid injuries.

Good Luck!

Cheers,
Mark

Jog......Run.....Sprint

Dear Friends,

Now that all the festivities are over, its time to slowly ramp up your training whatever Sport you choose. I am glad to read that more Singaporeans are taking up "Running/Jogging" as part of their exercise regime. It is my opinion that Running is the best form of stress-reliever. Why you may ask? It allows you to sweat it out and get the adrenaline pumping, the blood flowing, burning a mountain of calories and it is something you can do on your own and hence, no one to bug you. After the run, your body feels invigorated because your blood cells are replenished with oxygen and the blood flow allows you to think and work better. Try it. You will love it.

But you need rest after putting your body through strenuous exercise. You must increase the intensity gradually. You cannot get up tomorrow and start running the Marathon. You will kill yourself. Your body needs to let you acclimatize to a new level of intensity. You should incorporate "Sprinting into your training so that you can run faster. You need stamina to run long distances so do about 2 to 3 run a week with sufficient rest in between. Track your progress. That way you know when to move to the next level of intensity. You can incorporate some Gym workout to strengthen you body for longer and higher intensity Running,

Proper technique is also important. Do not drag your feet when you Jog. You are adding unnecessary friction which not only affects you leg muscles and also slows you down. Heel strikers...those who land on their heels will have lower back pain. Mid-Foot landing is seen to be the best form running. If you not sure what a proper running style is, join a running club or surf the internet but only go to recommended sites e.g. http://www.active.com/running/Articles/6-Tips-to-Improve-Your-Running-Form.htm or http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html . Proper technique will enable you to run longer injury free.

Have Fun Running!

Regards,
Mark

Happy Chinese New Year!

Dear Friends,

Gong Xi Fa Cai!

Wishing You and Your Family

A Blessed New Year

Filled with Good Health, Love, Peace,

Happiness, Abundance, Prosperity & Good Fortune.

Cheers,

Mark

Exercise to Boost Your Sex Life!

Hi Friends,

Happy New Year! Have made any new resolutions or are still working on the same ones? If you need help, read this blog: http://helpyourselfnhelpothers.blogspot.com/

I believe you can achieve your goals if you really want it and you are focused and disciplined.

How is your exercise regime coming along? Good? Yet to Start? Stalled? My year has started of well. The first 9 Days, I have cycled 10km, gone to the gym 2x, Swam 10laps and done about 1,000 abdominal crunches and leg raise.

Here is another incentive to exercise.You can boost your "Sex Life" with regular exercise. How? Here is how you boost your sex life:

1) When you exercise you will feel energized. You will have better blood circulation and you will feel less lethargic during sex.

2) Exercises such as Jogging, Swimming and Cycling on a regular basis not only improves your stamina but also improves your stamina when for sexual marathon.

3) Working out in the GYM will improve your strength and enable you to experiment new positions. You will be strong and well toned. Your self esteem will improve and you will feel good about yourself. This will lead to happiness in the bedroom.

4) Activities such as YOGA & PILATES will improve your strength and flexibility. This will enable you and your partner to try new variations and make the whole experience refreshing and fun.

If you want to spice up your Sex Life then you better start to exercise. It will also lead to improved health which is the ultimate goal. Health is Wealth.

Cheers,
Mark