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