Bring Out The Sexy You

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This month we have a series of poster / wallpapers that hopefully would encourage you to work that body of yours to find that sexiness that is already inside of you.

Stay Fit. Stay Sexy. Fit is Sexy.

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Fueling Up


Most people don’t really understand what the body needs in order to perform sports activities. Due to the many fads out there in the market, it is easy to lose focus.
Fueling the body properly is vital in any sport but knowing how and when to fuel as well as how much, takes some know-how and practice.

Your muscles use energy all day even when you are just sitting around. When you increase your physical activity, you use more energy. The more intense the physical exertion the more energy is used. Your energy comes from food that contains carbohydrates (carb). Anything starchy (rice, noodles, pasta) or sweet contains carbs. There are simple carbs and complex carbs. Simple carbs are found mainly in fruits, milk and anything that has sugar as an ingredient. Complex carbs can be found in grains, legumes and starchy vegetables like corn, peas and potatoes. Your body converts carbs into glucose which travels through your bloodstream providing energy throughout your body.

Your muscles usually store small amounts of energy resource in the form of glycogen. When you run out of glycogen after some physical activity, you will feel fatigue and tired. The more muscles you build the more glycogen is stored and more energy is used. This is why you may feel the desire to eat more than usual as you exercise more often.

Complex CarbPlanning your meals before exercise is important so that you don’t run out of energy too soon. To do this, you first have to know how much energy you will need and for how long. It is generally advised to have a small meal one to two hours before exercising, giving your body time to digest and process the food into energy. You should never go into a workout session on an empty stomach; neither should you eat until you are so full that you end up feeling bloated or nauseous during a workout. The more you eat the longer it takes for the food to digest. This meal is meant to fuel your muscles and therefore should mainly consist of carbohydrates for that very purpose. A small bowl of rice or noodles, some bread or fruit would do the trick. Reduce on proteins and fats as both take a longer time to process and generally do not provide sufficient energy boost.

Sports like badminton, squash and tennis require short burst of energy. The same goes for resistance workout and bench pressing. Your muscles would work for brief periods only and you have the time to rest before repeating the process. During the rests, you have time to grab an energy drink for an instant fuel supply should you require it. Fueling for activities like running or cycling for 30 to 60 minutes is pretty much the same. On the other hand, long distance running, cycling and any other form of endurance activities that extends up to several hours without opportunity to rest, require a prolong and continuous supply of energy. In such activities, it is not convenient to carry along that much energy drink and energy gel packs can only do so much. In a half-marathon (about 21 km), the average runner will run for nearly two hours. So what do marathoners, triathletes and ultra-marathoners do for energy? They carb-load.

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Carb-loading (or carbohydrate-loading) is a strategy used to increase the amount of fuel stored in your muscles to improve athletic performance for endurance sport. Basically, the athlete eats more than the usual amount of carbohydrate for 2 to 3 days working up to a race. The carb is stored as glycogen in the muscles and liver becoming the most easily accessible source of energy. For this to work, a diet of complex carbohydrate is required and the most common of this is pasta. You can also take oatmeal, bread, pancakes, bagels, fruits and any other source of complex carbohydrates.

Originally developed in the late 1960’s, carb-loading typically involved two phases. The result was a boost in glycogen storage beyond the usual levels. This technique starts with a depletion phase where the athlete would go through 3 to 4 days of hard training and a low carbohydrate diet. This depletion phase was thought to be necessary to stimulate the enzyme glycogen synthase. This was then followed immediately by a 3-4 day ‘loading phase’ involving much lower training time combined with a high carbohydrate diet. The combination of the two phases was shown to boost glycogen storage beyond their usual levels. Sports nutritionist Ilana Katz, R.D. says that it is common to see at least four pounds increase in body weight when you carb-load. “With every gram of stored carbohydrate, you store an extra three grams of water,” says Katz. This means that you will also be hydrated as you fuel up.

Carb-loading will not make you run or cycle any faster. There is no increase in efficiency nor skill. Carb-loading merely gives you that extra energy supply when you are working your muscles over a prolonged period. An endurance athlete who does not carb-load may hit “the wall”. Hitting “the wall” means that your body has run out of fuel and its reserves; and is starting to convert fat into energy, however, it takes the body more effort to convert fat into fuel. When this happens, your body starts to feel weak and unresponsive; you may even lose focus.

So, plan your “fueling” meals according to your activities. Getting this right will give you just the right boost of energy. Have a small carbohydrate meal a couple of hours before a regular workout or sport; and work out a one week carb-loading meal plan for an endurance workout or race that’s going to take several hours.

An Endurance Life

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You may never take part in an endurance race but watching this video, you might understand why some people do it. The view and the places they go to are breathtaking and amazing. I do envy these people.

Sébastien Chaigneau is an endurance runner, specialised in ultra trail running. Born 23 February 1972, Sébastien particularly loves the mountains and outdoor sports. He has been trail running for over ten years now, was a runner up for the Ultra Trail du Mont-Blanc and third for the Ultra-Trail Mount Fuji.

The Ultra-Trail Mount Fuji is a 168km race with a cumulative altitude gain of 9,500m.
The Untra-Trail du Mont-Blanc distance is approximately 166km, with a total elevation gain of around 9,600m. There is no prize money awarded.

Increase Your Endurance

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Endurance is something that can help you improve in any sport activity or simply increase your stamina in your daily activity whether at school or in the office. Endurance training can help build your cardiovascular muscles and keep your body fit and healthy. You can do this to lose weight or simply to increase your stamina so you don’t feel tired half way through your day. Endurance training will increase your alertness and as well as your ability to absorb information.

Here are some important tips on how you can increase your endurance through running. Watch this video now!

How Tapering Can Help You Run Better

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This one goes out to one of my friends who is now training for her first half marathon.

Training too hard as you close into your race day can be detrimental to your performance. Watch this video to understand how this works and how to make it work for you.

Science of Marathon Running

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It doesn’t matter if you are running for fitness or preparing for a marathon; either way, understanding the science and technique of running will make you a better and more efficient runner as well as reducing possible injuries. Watch both these videos to improve your running techniques.

Terry Fox Run KL 2014


It was a cold morning after a night of rain that started from the evening earlier. We got to the parking area just before 7 a.m. and found parking quite easily and very near to the event area. It did not seem like there would be many people showing up until about a quarter to seven when droves of people started flocking in from all over the place. By the time the organizers started the warm-up session, the field and its surrounding area was filled. It start to pour just then but it didn’t seem to deter the participants. Luckily the rain didn’t last for long and before we knew it, it was time to run.

The 2.5km around the lake was very refreshing. This annual event is organized to raise funds for cancer research and is conducted annually. All it takes is for you to purchase a T-shirt to participate.

For more pictures visit our Facebook page.

Couch To 5k


HarmonyI haven’t been running for quite awhile now partly due to unnecessary distractions and I have also been spending more time on my bike. So, this morning I decided to try out a new app designed for couch potatoes. It’s called C25K or “Couch to 5k”. The app is suppose to guide you from zero running and exercise to 5 km race ready in 8 weeks. All you have to do is follow the instructions and dedicate 3 days a week of 30 to 45 minutes if running. The app is voice activated and will guide you through the entire program. This is really excellent for those of you who need your music plugged in from your phone’s playlist.

It gave me a decent 35 minutes workout, including warm-up and cool down.The voice guide meant that I didn’t need to look at the screen. I think that the average couch potato can easily follow this program, lose a few pound, tighten the waistline and as a plus, you would be race ready for a 5 km run. The programs starts off with a 5 minutes brisk walk as your warm-up, although I would personally recommend some 5 to 10 minutes of stretching for the professional couch potato. The app then proceeds to guide you through 8-cycles of 60 seconds of running and 90 seconds of walking. Do this at your pace and not your 16-years old “blast from the past” alter-ego. The program ends with another 5 minutes brisk walking. Do this on alternate days. The workout intensity gradually increases over each week, however if you still find it hard to get over the first week’s workout, you can always repeat it the following week.

It’s only 3 times in the week, so I personally believe that most of you will be able to get onto this program easily and benefit from it. The app is available for both iPhone and Androids. Try it out now.

http://c25kfree.com/

C25K is a free app from Zen Labs

C25K is a free app from Zen Labs

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This is a very good article.

Will Run for Glitter

If you work out in the morning, then you understand how important routine is to, simply put, getting it done. I mean, let’s be honest. An alarm clock blaring from across the room doesn’t exactly entice us to get out of bed at the crack of dawn, nor does a pitch black room or the warm blankets we know we’re bound to leave behind.

What does inspire us to open our eyes, ignore the “snooze” button and saunter into the bathroom? It’s the feeling we get from breaking a sweat before the sun has said hello. It’s our ability to start each new day with a bang. It’s the chance to greet the day with energy and positivity.

Few things can replace this sensation, and missing out on that irreplaceable sense of ahh (also known as sweet, sweet endorphins) can be as disastrous as forgetting to brush our teeth or put on pants…

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