Easy Push Up

If you think push ups are just for army buffs or men only, you might think again. Push up is very beneficial for women, especially to train your tricep and chest. Below are the pictures to do the easiest push up.


Position A : Place your palms flat, arms open as wide as your shoulder, including your legs.

Position B : Lower your body slowly without changing any position and pause for a moment.

Tips :

• To isolate your chest more during a push-up, widen the position of your hands a little bit. If you want to work out your triceps more, do the opposite and bring your hands closer together so that they're under your chest.

Kickstart New Year with New Workout Plan

It's that time of year again and what I've seen the number one New Year resolution is to lose weight, and it's not really that difficult. But many expect such thing to be done in overnight, and they tend to lose their motivation when it doesn't happen. You didn't gain weight overnight, so you won't lose weight in overnight either. Took me 6 months to lose weight and took me discipline to achieve that.

In order for a workout plan to succeed, a person must know that the weight scale won't go down by just first clutch of a dumbbell. Exercise must be part of regular routine than short term solution.

Joining a gym is one of many ways to start the fitness routine. But often motivation disappears after few weeks. According to the statistics, it is found that about half of the people who begin an exercise routine quit after six to nine months.

Personally, making a workout plan is very enjoyable, it is like making my own lesson plan. I type my workout plan in my laptop with cute fonts. Let me share the other tips :

1. Sit down with weekly calendar and determine how many days of the week you are willing to exercise.
2. Balance the cardiovascular exercise and weight training.
3. Commit yourself to follow your plan.
4. Follow your schedule at least one month.
5. If you are beginner, hire a personal trainer or find a buddy who is a fitness freak to motivate you and show you how to use the machines. Other alternative is browse the internet about exercises.
6. When you make your workout plan, make sure you put something you like.
7. Always vary your exercise to keep you stick with plan.

Hope my tips above will help you to attain your new year resolution and HAPPY NEW YEAR!!!

SMILE! and The Whole World Smiles With You

The title above it's another my favorite quote and when you see the picture above, don't you feel you want to smile too ? A smile is very related to our fitness. Why so? a smile can improve your health level, your stress level, and your attractiveness. But it's not just it. Smiling can boost your immune system, smiling also releases endorphins, natural pain killers, and serotonin. If you have high blood pressure, try to smile and see the difference.

Or when you are on your weight loss program and it seems to fail, just smile..it will brings positive energy and give your spirit back.

As for me, it takes practice to smile and it wasn't easy task. At first, I was just faking it and I was even nervous just smiling, until I can actually smile even to my sorrow moments.

So, when the world brings you down, put a smile and the world will smile back at you. But before you smile, I have a little tip : don't forget to brush your teeth :)

Holiday Workout

Gym bag must items :gym outfit ( I'm a nike big fan ), shoes, hair straightener, body wash, body spray, make up kit, shower kit, ipod shuffle ( small but very convenient ), fitness gloves

Holiday is here and I have 4 weeks ( minus 3 days because of in house training ) to cheer about. Due to the financial limitation and global recession *still smiling though*, I will be devoting my holiday in the gym. New songs have been uploaded new songs into my ipod. I'm loving T.I feat Rihanna live your life and Beyonce Single Ladies.
Sounds pretty boring huh? But it's not, it's my best time to work out. I will have plenty of time to try new exercises, and classes that I can't joing during my working days and writing. I have set up a target : More toned body, especially in the triceps area.

So, here's the plan for tomorrow :
- Treadmill for 30 minutes
- Lunges, Squat and Abs ( since holiday I can have 5 sets of each exercise )
- Fat burn on treadmill for 15 mins
- Might join Body Combat
- Sauna
- Do my hair
- Lunch with my friends at Sushi Tei ( I love sushi )
- Plan exercise for the next day

Well I hope it will go as it planned....( it must be....I put my determination for this )

Basic Crunch Exercises

Tired of extra spare around your waist. Here are some basic crunches that you can do at home or even in swimming pool area. No equipment required.

First basic crunch is targeted for your middle area of your abs. This looks easy, but it's not and you need to do proper crunch for maximum result. Here's how you do it :


Position 1 :

• Lie on your back with your knees bent and your feet flat on the floor in front of you. Your feet should be as wide as hip. I prefer to fold my arms across my chest, to avoid pulling my head forward .
  
• Lie on exercise mat or large towel to prevent back strain.

Position 2 :

• Curl up and forward so that your head, neck and shoulder blades lift off from the floor. If your chin makes contact with your chest, then the abdominal muscles aren't being used in the exercise.
• Pause for a moment ( at least 3 seconds ). Lift your head up enough so that your middle and your lower back stay on the floor. Keep locking your abdominals as you pause.
  
• Do the three sets of 15-20 repetitions whenever you exercise.
  

Second type of crunch exercise is side crunch or obelique crunch, which the targeted muscle is on the side of your abdominals.


Position 1 :

• Lie on your back with your knees bent and your feet flat on the floor in front of you. Your feet should be little bit wider than your hip.
  
• Place your arms behind your head so your fingertips just touch each other as they remain rest behind your head.
  

Position 2 :

• Use your oblique muscles to bring your body up into a side crunch. Your side will bend as your shoulder lifts off the mat into the crunch.
• During the time that you are coming up into the crunch exhale the breath you took earlier. Be sure that your head remains in line with your neck the whole time you are performing the crunch to prevent neck strain.
• Lower yourself gently back down on the mat as you inhale to take another breath. Repeat for 15 to 20 repetitions and then switch sides to perform the side crunch using your other set of oblique muscles.
  

The last basic crunch exercises is hangin leg raise crunch, which you are targeting your lower abdominal.

Position 1 :

• Lie on the mat with your legs extended straight up to 90 degrees.
  
• Bring your arms side of your body.

Position 2 :

• From your starting position, slowly lower your legs down until they almost touching the floor.
• When your legs are almost touching the floor, reverse the motion and lift your legs back up to the starting position.
  
• During perform this exercise, focus on your lower abdominal muscle to lift and lower your legs.
  

There you go, my simple crunch exercises. Hope you enjoy it.

Wishes Flown Away

I might have to cross out my wishes from my wishlists for today and entering a phase which I don't want to do it, which I always refuse to do. As much as I want to weep or dwell about it or complain how bitchy the life is , I think I must force myself to think in different perspective and just getting ready what will come. I must be willing to let go life I have planned, so as to accept the life that waiting for me ( either good or bad ). Let's consider as my challenging times that I have to go through.

As long there's still gym where I can let my endorphine out, as long the sun stil shines, as long my salsa guru still hired by Celebrity Fitness, and as long there's still Body Combat and Dance Class and of course there will be something more to write.. I think I will be fine...

"Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure " -Oprah Winfrey-

Eating in Your 30's

As the new year approaching,I am approaching to the increased number of my age. Within 7 months, I will be 31 years old. It's never too late to anticipate what will come later.
Being 31 or in the 30's the first signs of heart disease or osteoporosis may become noticeable. You will find that your gain weight easily than when you were in the 20's.

You may not be able to avoid the wrinkles but you can certainly slowing down the aging process. Drink plenty of water, eat more vegetables and fruits they are packed with antioxidants which slow the aging process.

Another eating plan in your 30's is keeping your meals in low Glycemic Index. Glyceamic Index is numerical index given to a carbohydrate-rich food that is based on the average increase of blood glucose levels occurring after the food is eaten. It will keep you feeling full between meals and help to control the release of blood sugar.

Circuit Training Defined

Are you bored with your exercise routine or hitting plateau? or are you running of time ?Ever consider to try circuit training? Circuit training has been traditionally been used as an effective way to develop both strengh and cardiovascular fitness simultaneuosly. A circuit training consists of a series of exercises performed with minimal rest intervals.

First thing you have to do is pick six exercises you want to do, write them on a piece of paper. After that, you think how are you going to do your workout. You can do this at home. There are lots of options available for you, such as jumping over a phone book, going up and down the stairs or just running around the house.

Circuit training is great for beginners as well. Why? Because it allows you to build your muscle and work your endurance at the same time. Whatever your goals you want to achieve, circuit training can be a great workout because simply of the variety.

BTW here are the list my "normal" circuit training ( combination of legs and chest )
- 10 minutes warm up ( running or walking on the treadmill )
- Squat with ball
- Ball chest press
- 5 minutes running
- Lunges
- Chest fly
- 5 minutes cycling
- Plie squat
- Incline chest press
- 10 minutes walking on the incline

The freedom to make the variety is up to you, browse through the internet and combine the exercises.

Feeding Your Skin

Don't you know that whatever you eat or consume has the effect to your skin? Doing a balanced diet means you are taking care of your skin. Anti aging diet secrets the doctor revealed :
- Vitamin C : women with higher vitamin C intake, mostly from foods like orange juice, citrus fruits and tomatoes had significantly fewer wrinkles.
- Linoleic acid : this type can be easily found in green leafy vegetables, nuts and plant based oils.
- Excess carbohydrate and fat : women who consume more carbohydrates and fat usually have more wrinkles and less radiant skin.

So, basically you don't have to rely on expensive skin care products to stay young. It comes to basic again...eating right and ( again ) exercise.

Crazy About Muesli

A friend of mine suggested me to try muesli as replacement for rice or healthy snack. I was hesitated first and doubtful with the price. Since as Indonesian aka Asian the price of one pack of muesli is quite expensive.

But after I received my paycheck, I decided to give it a try by buying 1 box and see how it goes for 1 week. The result...I dont easily get hungry and if I want to munch just grab a handful of it.

On my curiousity, I looked further what's so good about muesli. Muesli is cereal made from toasted whole oats, nuts, fruit and white flakes. Since it uses whole grains, it is high in dietary fiber and because it relies on the natural sweetness of the fructose in fruit makes it low sucrose and the impact low carb too.

There are many varieties you can do with muesli. My favorite is muesli with plain yoghurt or cottage cheese or simple plain milk. Although I have little dirty secret...I like to mix my muesli with coffee ( not highly recommended :) ). For something fresh, muesli is good choice to mix with fruit salad or berries.

However, even muesli considered as healthy meal, you might want to consider what you put in. For example, mixing muesli with honey or brown sugar will simply put extra sugar in it. Having muesli in a muffin wont be not so good idea.

Well..I hope you like muesli too...

Lunges ( a sneak peek )

Position A : Stand up straight, widened your legs as wide as your shoulder, hands on hips

Position B : Without changing your position or move your body, push your other leg to the back

Position C : Slowly bend your knee to 90 degrees

Tips: To keep your balance, locking your core is a must and do not push your leg too far because your targeted muscles are your harmstring and glute

Finally!

After all this time waiting for this weekend to happen, I finally made it! Yes. I managed to aspire to my dreams and my optimism is restored. At least two of my dreams. It's still in editing process, hope to be published soon.

Deep November and Good Weekend

This month is the month where I put my deep thoughts and efforts pursuing my dreams or maybe to make my optimism come true. After one publisher cancel to publish my book, I soon made another option which I will be working on next week. More exercises will come to this blog.







"waiting my moment to come"

New Year is Coming

I was making my lesson plan when I realised that we are so close to the end of year 2008. This made me think and looked back what I have done and happened during this year. The way I would describe my 2008 is a roller coaster ride in the storm. The year commenced with tears and I thought I could never live again. In spite of this, I made a choice that I have to stand up and picking up the pieces. It kicked off in the good way. Well..I did it at least in a term of losing weight which brought lot of impacts. One of them are my self esteem escalate steadily and discovered many things in life,fitness, exercise, diet and living well. And then again, another storm came to hit me again and I was very close falling to the ground. Thanks to fitness and exercise..I could cope with it.

So am I busy making resolutions?hmmm..I havent figured out yet. At this point, I will be just continuing what I have been doing...attaining my goals, my passions, my dreams, and my wishes.
As matter of fact..I dont need to wait for new year to come to start making my one of dreams come true.

PS : Thanks to Elen who has been so patient dealing with my whinings and my sister who introduced to the world of blog.

GymWalking : Celebrity Fitness FX part 3

Alia + Everton

Went to FX today after absent for almost a week, spent more time at Pondok Indah Mall. The result a happy big smile after Latin Dance class...oh yeah..I found new love on this instructor, Everton Torres. Not of physical appearance but more to the way he teaches...He's the most most cheerful and energetic instructor I've ever seen! Look at his face! He always smiles, happy, "bouncy" and he plays really happy music. When I joined his Global Dance, I was almost died but looking at him and smiling my spirit raised again! And today, I was sulky, a bit sad ( you know..love life ) and he played that music and started smiling...wheww...Salsa all the way! He's quite bulky and I was hesitated if he could dance..but wow...he CAN DANCE! I mean he can shake his booty but still very manly.
Boy, I had fun today...no one could tell if I just brokenhearted. So..if you want to put a big smile on your face..pack up your bag and head to the gym or sign up to your nearest gym.

Hmm...this is my sweet and favorite spot in the Celebrity fitness FX, sort of my sanctuary. No interruption from bulky men ( they can be found in free weight area ) who often grunting and dropping weights.Thanks to my personal trainer who taught me how to use this machine.

Craving for Comfort

Experts believe that there is a strong association between food and emotion for many women, and this poses a serious challenge to healthy eating.
This research reinforces the idea that it's not the hunger for the particular food itself, but the feeling it provides that brings on a craving.
There are 5 things that trigger women to crave which are :
- Anger
- Hopelessness
- Lack of control
- Feeling unappreciated
- Boredom

If you fit into any one of these five profiles, try sitting down with a piece of paper and brainstorming to find alternative behaviors to eating.
Remember that healthy eating doesn't mean you can't indulge yourself. Cutting out certain foods entirely is a negative approach that will only set you up for failure.
Try to maintain a balanced diet that includes lots of whole grains, fruits and vegetables, and lean sources of protein. Prepare healthy snack options instead of heading to the vending machine. And don't forget that healthy eating goes hand-in-hand with exercise.

Endorphin and BrokenHeart

It might be a silly love life that many women experienced and which I just have been through.. but let me relate it to health. What do you do when you brokenhearted? Crave for sweets? lock yourself in the room? go out and get drunk?

Here's one alternative ( which I always do ) where health takes part in your emotional issue. Go to the gym! Yes..instead of going to clubs, I prefer to go to the gym. Have Body Combat class, run on the treadmill or just join dance class or have outdoor sports, when you finish see yourself and be honest what you feel afterward?

Whats the relation between exercise and brokenhearted? By exercise your body releases a hormone called endorphin. This is a happy hormone..increases your self esteem, helps you to reduce the stress and enhances your immune system. Again..don't over exercise you will end up in injury.
Cheers

Obesity

According to Wikipedia obesity described where the body has excess body fat has accumulated to such an extent that health may be negatively affected It is commonly defined as a body mass index (BMI = weight divided by height squared) of 30 kg/m2 or higher. This distinguishes it from being overweight as defined by a BMI of between 25–29.9 kg/m2.

The research shown that the major cause of obesity are combination of excessive calorie consumption and sedentary lifestyle. There is little evidence to support the commonly expressed view that some obese people eat little yet gain weight due to a slow metabolism. What has been found, however, is that some obese people underreport how much food they consume compared to those of normal weight.

Historically, overweight or obese is a sign of wealth and only rich people who is suffering with obese. Now, even the poor people can be obese or overweight. The reason is because they are malnourished. The food they eat are often cheap, industrialized, mass produced. These kinds of food usually contain high carbohydrates, high sodium, high sugar and high preservatives.

The health impact by being overweight or obese are lead you to develop heart disease, type 2 diabetes, and astheorithritis ( I hope I get this right ). So how to fight the obesity? Again changing your diet by cutting down carb, sugar, bad fat, sodium and exercise. How about for the poor people? They may want to start exercise by walking which is no cost and easily done. For the food? Please avoid mass produced food and simply prepare your own meal.

Sunday Morning Wishes ( EDITED 16/11/08 )

There are so many wishes and dreams...or can I mix and dreams and wishes? Well either way here they are ( please be reminded they are not in order ) :
I wish and dream to live and work near my gym in FX Sudirman
Light weight laptop like Sony Vaio or Mac Air
Free Nike apparels and shoes every year
Have own professional website
Famous writer
Work from home or self employed
Free personal trainer
and....................( this is really personal ) :)
Hundreds of free voucher of face, body, hair and nail treatment from my salon in oakwood
Jakarta is like Singapore
Capability to put on make up
Visiting or pay my best friend to Jakarta ( since she's far away in US ) and hang out in Starbucks

Hmmm...come to think of there aren't many..hehehehehehe

Reading Nutrition Facts

Reading nutrition facts can help you make wise food choices and not relying on phrases like "low fat" or "fat free" or "healthy"

Start with the serving size. Serving sizes differ on each food label and may not the same as your serving size, which usually leads to misleading.If a package of cookies contains six cookies and a serving size is equal to two cookies, that means the entire package contains three servings, not one.

In the calories and calories from fat sections tell you the total number of calories in each serving of the food and the number of those calories which are derived from fat. Calories provide a measure of how much energy you get from eating one serving of the food. If you are trying to manage (lose, gain or maintain) your weight, the number of calories you consume counts. For example, one serving of macaroni and cheese may provide 250 calories, with 110 calories from fat. If you ate 2 servings, you would consume 500 calories and 220 of those calories would be from fat.

Now, look out for sodium content. High sodium diet will lead you to high blood pressure. This sodium is usually hidden in processed food.

Identify the total carbohydrates, this number will tell you how many carbohydrates you consume in a package.
Be vigilant about the amount of "Sugar". This is the amount of sugar you consume if you consume one serving of the food. Some carbohydrates become sugar when digested in your body, so you may be consuming more sugar than what is on the label.

See the "Percent Daily Value". The asterisk (*) after this heading refers to the information at the bottom of the label, which states “% daily values (DVs) are based on a 2,000-calorie diet”.

Finally, don't forget to look at the "Information at the Bottom of the Label".This chart is based on a 2,000-calorie diet. This information must be on all food labels, although the chart that follows is not required on small packages if the label is too small. However, the information is dietary advice from public health experts for all Americans and is the same for all products. This is applicable also in many other countries, following dietary advice provided by individual an country's food advisory experts. It shows the upper and lower limits for each nutrient based on a 2,000-calorie diet. Let's use the macaroni and cheese example. One serving would provide 18% of the Daily Value of the possible 100% Daily Value for your total fat intake. That leaves 82% that you could consume from other sources for that day. If you ate two servings, you would consume 36% of your DV for fat, leaving 64% to be consumed from other sources.

Happy reading nutrition facts :)