Too Sexy for my Pole!

Toned, Strong and SEXY!!!

What about pole dancing that keeps women looking so HOT?  Tight butt, strong arms, toned abs and chiseled legs...what don't they have for us NOT to be envious! And have you seen the gawking men with gaping mouths in the audience?  Wouldn't you like to have a pick of that? 

Can you imagine actually doing it?  Be that alluring, strong and sexy woman.  Haiyaaaaa...in our dreams, right?

Yup...men are pole dancers too...

WRONG!  It seems that Pole Dancing is taking the fitness industry by storm amongst women and men.  YES!!! You read it right...MEN are swinging from poles too!

According to Wikipedia:

Pole dancing is a form of performing art, a combination of dancing and gymnastics.  A similar pole (Chinese poles) is used in cabaret/circus and stage performance in a non-erotic environment, the style and moves are very different.

Advanced pole dancing requires significant strength, flexibility and endurance. Pole dancers use the vertical dance pole to perform more athletic moves such as climbs, spins, and body inversions. Upper body and core strength are important to proficiency, which takes time to develop.

Pole dancing is now regarded as a recognized form of exercise and can be used as both an aerobic and anaerobic workout. Recognized schools and qualifications are being developed as pole dancing increases in popularity.

So, what can pole dancing do for us?  Well, for starters, a pole is very cost effective as opposed to a multitude of gym apparatus.  And apart from feeling sexy, pole dancing can:

1) build and tone muscles
2) burn calories for weight loss
3) increase your flexibility to help prevent injuries
4) improve body awareness to help you look and feel your best

Hot! No?

According to pole dancing trainers and enthusiasts, we can actually sculpt our bodies, and from the looks of theirs...I'd say, I'm sold.  Plus, we can use the pole for both the complexity of sexy vertical splits, twisting and turning, as much as we can use it to buck up on our cardio and simple push/pull exercises.  What more can we ask for?


Ofcourse the next question would be, who's credible enough to teach me pole dancing?  To get seriously in shape via pole dancing, visit VIVA VERTICAL website or join them at Unleashed 2012 for more insights.  Contact the team at unleashed@tnffitworks.com.


Alternatively, there's always good old GOOGLE...

Moving Efficiently

Time has gently found its way to me tonight at 11:20pm.  Sigh...life is just so hectic.  There's just never enough time for a woman with multiple hats...why oh why did I pile up my plate?  Still, I am so syiok over the amount of new things learned, so, I attempted a new hat over this weekend.  Hence, the pleasure of discovering new things, relevant to my rediscovered hobby (and ambition) that is health and fitness.  Wuhoo!

For the past few months I have been doing a lot of work and research on exercise and diet.  And we have already concluded that everything done in moderation is the best methodology to keep ourselves healthy and age gracefully.  Sadly, however, we've also concluded that our will is horribly weakened by temptation regardless of the amount of information fed repetitively. Even illness fail to change our attitude towards getting healthy (that includes the reality that most of us are lazy, lazy, lazy and use procrastination as our greatest defense).

So, what shall we do?  What shall we do?

In my last post, I mentioned that as much as we train our bodies, we need to reclaim our brains too.  According to the founder of M.E.T, Marcel Daane, our mental and physical well-being is highly dependent on movement.  However, it seems that our brain has unlearned quite a few things in our aging process.  And because we have unlearned what used to be so much fun (and a menace to our parents), our brains detect any movement that resembles effort as a chore.  So, we don't quite enjoy it as we used to as children, hence we repel exercise and treat it like a plague.


Remember how much fun it was to climb a tree, jump over a puddle (or into it), crawl through the drains, run up and down the staircase, swing from and between poles...and drive our parents mad?  We would reminisce and laugh about it, but those were skills we were blessed with because humans were made with built in agility to move.  But, like many of us, we grew and were told to sit down and be quiet!  So, we did...and then we forgot to move.

Similarly, due to aging and physical trauma we may have experienced in our lifetime, our brain may have registered some movements as painful or a risk.  So, we tend to associate certain movement negatively due to fear of possible injury or pain. Hence, simple fundamental movements are treated with extreme prejudice...that many muscles are left to limb because we have forgotten simple movements like pulling, hopping, twisting, pushing, squatting and even running efficiently. So, for some people, a simple request to lift may evoke a memory of a traumatizing experience, whereby a back pain was experienced, creating a threat response and defense mechanism to shoot up with a scream "NO THANK YOU!".


So, brain, memory and movement is a tricky thing but a fun relationship if we just understand it.  Brain can use memories to deny you movements that could save you, or you can train your brain into enjoying movement and regain your youthful movements.  Hence, when we rediscover how to move more efficiently, then exercising won't be so scary or much of a chore. Aging, too, can be done ever so gracefully and healthy. How cool is that?

MET Training Participants in KL, 15 Jan 2012

Over the weekend, I participated in the M.E.T training in KL.  I learned that I was stronger than I thought I was.  I could push myself to do many things I thought I couldn't.  I also found out I have forgotten so many basics...so, no wonder la I've been cheating my exercise and self-made training programs because the movements were such chores.  But now that I have relearned some basics, I'm going to see how much progression I can invite my body and brain to be comfortable with.  The beauty about M.E.T is, I've also learned the steps to regress from a particular movement should my body and brain screams "NOT READY, LA". So, I have the luxury to learn at my own pace.


In conclusion, its a paradigm shift that really starts with the retraining of the brain to perceive movement as a friend more than a foe.  To do that, many have to regress and go back to basics.  Learn how to push, pull, rotate, squat, lift and lunge like we used to as kids. I found out that even athletes and champions have issues with movements and have to relearn it.  Maybe we should observe our little ones and pick up a trick or two.  Otherwise, we could just visit http://www.metmethod.com/ for more information.  

What's really exciting is that the brain learns quickly through repetition.  So, if we're focused, getting fit and healthy is really not a far fetched dream.  All we have to do is move more efficiently and rediscovering how fun it can be.


Marcel Daane will be joining the Unleashed 2012 to conduct a workshop on M.E.T.  Maybe you want to catch him in person and pick his brains.  Check out http://www.facebook.com/tnf.UNLEASHED for more information.

Sugar Me Not

I love desserts.  I'm drawn to any outlets that display pastries, puddings, cakes, doughnuts, macaroons or anything at all that looks sweet.  My favorite is gulap jammu...OMG, I'm drooling just thinking of it. I also love my waffles with honey, my Nescafe and condensed milk, my teh tarik, my kueh keria, my pisang goreng dipped in honey, my sweetened condensed milk with crackers...and my list can really go long.  Basically, sweet food makes me happy, and all warm and fuzzy inside.

The different types of sugar

Sugar, however rewarding it is to the soul has (sadly) an adverse effect on health.  I'm quite sure everybody already know this, but I must emphasize as a gentle reminder that sugar is literally one of the underlying reason why we are so easily sick all the time.  Once upon a time, when sugar was not part and parcel of everything that we put into our body, cardiovascular disease and cancer was barely in our vocabulary.  And that is only two sugar consequences on the living.




This is a more complete list of what sugar consumption can actually do:

• sugar can suppress the immune system
• sugar can upset the body's mineral balance
• sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties and crankiness in children
• sugar can produce a significant rise in triglycerides
• sugar can cause drowsiness and decreased activity in children
• sugar can reduce helpful high density cholesterol (HDLs)
• sugar can promote an elevation of harmful cholesterol (LDLs)
• sugar can cause hypoglycemia
• sugar contribute to a weakened defense against bacterial infection
• sugar can cause kidney damage
• sugar can increase the risk of coronary heart disease
• sugar may lead to copper deficiency
• sugar interferes with absorption of calcium and magnesium
• sugar can increase fasting levels of blood glucose
• sugar can promote tooth decay
• sugar can promote an acidic stomach
• sugar can raise adrenaline levels in children
• sugar can lead to periodontal disease
• sugar can speed the aging process, causing wrinkles and grey hair
• sugar can increase total cholesterol
• sugar can contribute to weight gain and obesity
• high intake of sugar increases the risk of Crohn's disease and ulcerative colitis
• sugar can contribute to diabetes
• sugar can contribute to osteoporisis
• sugar can cause a decrease in insulin sensitivity
• sugar leads to decreased glucose tolerance
• sugar can cause cardiovascular disease
• sugar can increase systolic blood pressure
• sugar causes food allergies
• sugar can case free radical formation in the bloodstream
• sugar can cause toxemia during pregnancy
• sugar can contribute to eczema in children
• sugar can overstress the pancreas, causing damage
• sugar can cause atherosclerosis
• sugar can compromise the lining of the capillaries
• sugar can cause liver cells to divide, increasing the size of the liver
• sugar can increase kidney size and produce pathological changes in the kidney
• sugar can cause depression
• sugar can increase the body's fluid retention
• sugar can cause hormonal imbalance
• sugar can cause hypertension
• sugar can cause headaches, including migraines
• sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly
• sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes
• sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets
• sugar increases bacterial fermentation in colon

*source : www.nancyappleton.com


Feeling depressed, yet? Well, not all hope is lost.  As usual, anything taken in moderation is fine.  What we really need to know is how.

The Food and Drug Administration's (FDA) 1986 review, "Evaluation of the Health Aspects of Sugars Contained in Carbohydrate Sweeteners," was a comprehensive assessment that formed the basis for the agency's reaffirming sugar as Generally Recognized As Safe (GRAS) in 1988.

The report concluded:

"Other than the contribution to dental caries, there is no conclusive evidence on sugars that demonstrates a hazard to the general public when sugars are consumed at the levels that are now current and in the manner now practiced."

Specifically, FDA affirmed that as currently consumed, sugar does not cause diabetes, heart disease, obesity, hypoglycemia, childhood hyperactivity or nutrient deficiencies.

Several major nutrition policy statements have accepted and incorporated FDA's conclusions. These include:

• Report on Nutrition and Health by the U.S. Surgeon General
• Diet and Health by the National Research Council (National Academy of Sciences)
• Healthy People 2000: National Health Promotion and Disease Prevention Objectives by the U.S. Department of Health and Human Services
• Nutrition and Your Health: Dietary Guidelines for Americans 1990 by the Departments of Agriculture and Health and Human Services

*taken from http://www.sbreb.org/brochures/FactSheet/index.htm

There hasn't been a study about sugar, its consequences and diets effect on Malaysians, Singaporeans or Indonesians.  Our diets, though almost similar, are quite different and have different levels of sugar ingredients.  Still, the following are some food items to add to your diet if you would like to decrease sugar intake in your diets:

• Fruits and vegetables
• Whole grains, such as brown rice and oatmeal
• Whole grain flour *note: wheat flour is NOT whole grain
• Beans
• Sweet potatoes
• Lean meats
• Fish and Seafood (not breaded)
• Eggs
• Nut and nut butters
• Flax seed
• Low fat milk and other dairy products

*note: list is not comprehensive


However, my trip to Singapore to meet friends from the industry exposed me to so many new information about health and fitness.  Diet and exercise is not THE ONLY thing you need for health and integrated wellness.  It actually boils down to the brain, but that's a whole different article.  

Until then, try replacing a soda to water that could shave 10 teaspoons of sugar off your diet. If you are a teh tarik person...hmmm, there is yet to be a thorough study on it, but with all that condense milk content at and estimated 83 calories (30 calories from fat)...perhaps, skipping Malaysia most favorite pass time can help too. Check the ingredient list of all the food you put into your body and pick the ones with the less sugar content.  Most, importantly, give that processed and fast food counters a go, especially the ones that never seem to expire!

Sleep More, Please.

I find myself working at what my friends call "ungodly hours".  Unfortunate may it sound to many, but Malaysia is just a hot and humid country.  Days are just too warm and lazy, it's only right to snooze.  My brain cells seem to go all limp and wobbly, that they rarely bump into each other for me to experience anything remotely insightful in the day.  I'd rather spend my days running errands, schedule meetings and push papers, where thinking is kept at a minimal. Plus, I have kids and I really enjoy the soccer mom occupation.

So, I'm left with night to work, which I enjoy tremendously for its quiet and undisturbed hours.  There's no text messages, no phone calls, no skype requests, no whatsapp, no viber, no Tango and NO KIDS. Just silence and me.  
 
However, it leaves me with very little hours of sleep at night on weekdays.  I get an average of 4 hours of sleep because I live in 'tempat Jin bertendang', which means I live in a far, far away land from the city I work and function (Kuala Lumpur, la). Hence, I have to wake up really early in the morning to start for work. I had a friend who said that I would end up putting on weight because I lack sleep, and it would put a good hit on my health in the long run.  

Like a good information seeking moron that I am, I thought I'd look up what I am doing to my dear old aging body.

Relationship between sleep deprivation and obesity

According to Dr Phyllis Zee from Chicago, an expert in sleep disorder in Northwestern Medicine, the lack of sleep does have an impact on our health condition including the inducement of heart attack and diabetes.  It is also linked to diminished immune responses, lack of concentration, irritability and depression.  In addition to the list above, not getting enough 'Zzz' can also put us at risk of gaining weight (but only because sleeping late makes many binge on unhealthy snacks), because the lack of sleep can make you uncommonly hungry.

Based on an article from Latino Fox News, sleep affects the hormone ghrelin, which is the compound that gives you the hunger pangs especially when tired - that in turn drives you to overeat.  In fact, studies have shown that ghrelin increases with sleep loss, even as fat losses decreases. 


Read more: http://latino.foxnews.com/latino/health/2012/01/04/best-new-years-resolution-sleep/#ixzz1ib948D1

It is mentioned in several research based write-ups on sleep that an extra 30-minutes to an additional hour can help a person drop 14 pounds in a year (based on Dr Zee and a researcher from the University of Michigan). Evidently, going to sleep instead of staying up with mindless snacking is healthy (duh!).  The rationale is that as much as sleep is an idle activity, it keeps you off the munchies, hence, you are likely to cut calories by 6%!

After reading these short facts and comparing it to my lifestyle...ok la, it's very true.  I tend to have my coffee and tea later in the night, and if there's chocolate, I'll down in like a plate of rice.  The Malays would say, "macam makan kacang!" Then again, there's that thing called willpower and control, so I have my reservations.  I know if I am mindful, I usually stay off the...errr, yummy but unhealthy goodies.


Still, Dr Zee gave some recommendations on how to get your good night sleep and I want to share it with you here:

• Take it seriously and plan ahead
• Create a relaxing routine before bed
• Create a comfortable sleeping environment, with loose pyjamas
• Keep it cool, maybe run a fan, lower the thermostat to below 70 degree (Farenheit)
• Keep it dark, draw the shades
• The TV, computer, iPad and cell phones need to take a break at nighttime too
• Caffeine, nicotine and alcohol can have an impact: limit use at nighttime.

So, go ahead folks.  Loosing weight can never get easier.  Do it in your sleep :D.  Tapi berpada-pada, ye? (but in moderation, ok?)


By definition:
Sleep deprivation is less than 5 hours
Sleep extension is more than 8-9 hours

Read also: http://www.huffingtonpost.com/2011/12/30/sleep_n_1175298.html?ref=healthy-living&ncid=edlinkusaolp00000008



*Information taken from WebMD, myFOXchicago.com, latino.foxnews.com, ahnutrition.wordpress.com 

What's Fat?

When God created men, He created them equal…but he created women with more fat. Sigh.  Women have 25% - 30% of fat while men have 18% - 23% of fat (expressed as a percentage of body weight). 

Then again, when you ask real men what they look in a woman, he’ll probably say, “those with curves and a slight bump around their tummy…quite sexy,” or so I’ve been told.  Yet, still, there are many women (and men) who cry over that psychologically traumatizing existence of FAT! 

Do we know, however, the purpose of fat?  Fat actually has a role to play and has two main purposes:

1) Fat stores excess calories safely for the body to burn when hungry,

2) Fat also releases hormones that control metabolism (read my article on ‘That thing called Metabolism Part 1 & 2).

However, an excess proportion of total body fat causes obesity.  One becomes obese when his/her weight is more than 20% of the normal weight based on height and gender. Based on the common BMI calculation, a person with over 30 BMI is considered as obese.  If you are between 25 – 29.9, you are considered as overweight.

*Note: BMI is calculated by dividing your weight in kilos with your height in meters squared; or by multiplying your weight in pounds by 703, then dividing by your height in inches squared.

I found this site that I thought would be beneficial to my Asian readers:  

http://aadi.joslin.org/content/bmi-calculator, and

I found this site for my non-Asian readers:

http://www.best-running-tips.com/bmi-calculator.html

But, you may want to know that medically, abdominal or belly fat is viewed as a bigger health risk than fat presenting itself elsewhere on the body.  It has an effect on insulin resistance that could boost the risk of diabetes, level of fats in the blood, and also boost heart and stroke risks.   An apple-shaped body associated with having belly fat is also the most associated with heart disease, metabolic syndrome, high blood pressure, high cholesterol and type 2 diabetes (as opposed to those who are lean or with a pear-shaped body).

The Relationship between Fat and Calories

In one pound of fat is 3,500 calories. So, if you’re planning to lose 1 pound, you will need to burn off 3,500 calories.  You can shave off your calories food intake by day or use up more through physical activities if your want to drop that pound within a week.  A combination is always best, but always remember…everything must be done in moderation.

You can drop a note at admin@tnffitworks.com if you’d like an advise on a healthy weekly diet (with supplements if you like), if you are planning to start on a diet and exercise program.

What good can FAT do for me?

We all need fat…just not too much.  Fat helps the body absorb and move vitamins A, D, E and K through the bloodstream, which maintains healthy skin and hair.

And if you’re trying to loose weight, the more fat your carry the faster your metabolism is likely to run (you can close your gaping mouth because it’s true!).  That is why many find themselves losing weight more at the beginning of their diet and exercise regime than later.  This is because when one is overweight or carrying more fat, the metabolic rate is already running at a high, that any small cut in calories (with added exercise) will result in an immediate loss.  Cool eh?

Well, that is some of the Fat Facts I gathered from my weekly reading.  Hope it helps.  I will definitely keep all of you updated, as I am also looking forward to a healthier and slimmer 2012.  Happy New Year!!!

*article is based on information extracted from WebMD