Tuesday, July 30, 2013

Warrior Motto

Team-player ?

Teamwork requires a little give and take. We put forth the effort and reap the rewards. We have to see beyond our individual preferences and desires. When we choose a position we need to think of the effects it has on the rest of the team. Our ability to consider the big picture and the interest of the team contribute to its unity and progression.

Though each person may prefer individualism, the likes of one person or segment should not overshadow the whole. When we decide to join a team we give up some individuality and autonomy; we now have to think in terms all, us, and we. Success comes only when we all succeed. Failure and disgrace comes even if one member fails. Everyone wears the label and assumes the blame whether they are guilty or not.

Being part of a group yet at the same time seeing ourselves separate is counterproductive. We can't be in and out at the same time. We may not like everyone or everything about the team we belong to, nevertheless, we have to show our commitment to make it work. Bottom line, we have to be "All In" or the team will fail.

Accepting ownership and responsibility as a team member regardless of team's conditions (good or bad) indicates loyalty. It is important to earn the trust and confidence of teammates. This creates a healthy environment where people's voices are heard and considered, things get done, and the whole team flourishes. We can't call ourselves a member of any team or organization and not see it necessary to contribute to its advancement. Each individual is central to the team achieving its goals. Though at times we do not always pick the team we are assigned to nonetheless we need to come with the attitude to make it better. If we exempt ourselves the team will fall short of its full potential. When we do our part the team prospers and everyone benefits.

If we are frustrated or disappointed with the direction the team is going maybe we need to start looking at ourselves; maybe we need to "get in the game" and start influencing change. The questions we need to ask ourselves are "am I contributing enough or am I doing my best". If we are looking for something better maybe we need to spend more time being part of the solution rather than criticizing how bad things are.

Teamwork requires an "All In" approach which means everyone, not just the few who always raise their hands.

Source: Tee Major Fitness 

Friday, July 26, 2013

Post holiday fat burning exercise

If you've taken a holiday recently and absolutely let go while at it, here's a simple calorie math: If you want to indulge in a few extra calories, you'll have to sweat off a few more than usual. Send 'em packing with these four explosive moves created by Kim Blake, a trainer at Nike World Headquarters Sports Center in Portland, Oregon. You'll push your body weight off the floor and then absorb it when you land. Translation? Your muscles will work hard, and you'll blast fat.

Do 12 to 16 reps of each move, resting for 15 seconds between each exercise. When you've finished all four, rest for a minute or two, then repeat the circuit two more times.

Do this calorie-incinerating workout three times a week, or anytime you need a little damage control. 


Thursday, July 25, 2013

Why does exercise make you feel great ?

Ever wonder what is going on chemically in the body while you sweat it out? The euphoric feelings during and after exercise, as well as the muscle soreness that might just come a day later, don't just appear magically. Your body is made up of millions of chemical reactions, which result in different physical and mental feelings. Take a look at some of the top hormones and chemicals that are released when you workout.

These chemicals are released by your pituitary gland, which is located in the base of your brain. Endorphins make you feel exhilarated and happy and block any feelings of pain, so you can power through any discomfort caused by exercising. That's why people become addicted to strenuous forms of exercises and experience "runner's high."

Estrogen determines whether carbs or fat fuel the body during an intense exercise session. Women tend to burn fat for fuel, while men tend to burn carbs, because women have higher estrogen levels. When women undergo menopause, they usually experience some weight gain because of lowered estrogen levels.

See more chemicals released while exercising.

Dopamine is a pleasure chemical. Studies have found that a brain with a dopamine receptor deficiency is more prone to weight gain, because eating quickly easily raises dopamine levels. Those with fewer receptors need more dopamine in the bloodstream (aka more food) to reach the same level of satisfaction as someone with a normal amount. This is even more reason to work out regularly to keep those dopamine levels up in order to keep overeating and weight gain at bay.

Growth Factors
Growth factors are the hormone-like compounds that work with satellite cells to help stimulate and regulate production of more muscle. Growth factors like hepatocyte, fibroblast, and insulin send signals to the satellite cells to move to the damaged muscle area, repair the damage following exercise, and regulate muscle mass growth, respectively.

A chemical responsible for happiness, restful sleep, and a healthy appetite, serotonin levels will increase if you work out regularly. Serotonin works with endorphins to make working out a pleasurable activity. In addition, more serotonin means more energy and clearer thinking.

Source: http://www.fitsugar.com

Tuesday, July 23, 2013

The ‘Healthy Smoker’ Myth, Debunked

There’s no such thing as a “healthy smoker.” Even smokers with clean X-rays and normal chest exams have airway cells with similarities to those found in lung cancer, finds new Cornell University research.

In the study, participants had all smoked between 10 and 40 “pack years”—one pack per day for 10 years equals 10 pack years, while half a pack a day for 10 years is 5 pack years.

Many of these smokers seemed healthy; their exams were normal and they had no symptoms of lung disease, such as shortness of breath and chest pain.

But here’s the thing: Cell transformations are present in all smokers, even occasional ones, says study coauthor Ronald G. Crystal, M.D. You don’t have to worry if your only exposure to smoke is passing puffers on the street, but you do if you’re the one inhaling—or are exposed to secondhand smoke on a regular basis. (Live with a smoker? You’re at risk.)

As with all smoking-is-bad news, the real take-home is to quit your habit, stat. Equally important: making sure you don’t start up again. Some cell damage is reversed after you stop, but your cells don’t completely go back to normal once you quit, Dr. Crystal says. So if you pick back up, you’ll just compound the existing damage.

Ask your doc for a treatment plan—support groups, Rx drugs, or nicotine-replacement products—and stay active. Exercisers are 55 percent more likely to quit and avoid relapsing than couch potatoes, according to a 2012 Taiwanese study.

Source: http://news.menshealth.com

Friday, July 12, 2013

What is mental toughness ?

What is mental toughness ? Is it like what's portrayed by tough guys in films or top athletes in sports or maybe it  is an attitude , a way we live our lives.

Here is my list of what mental toughness may be.
  • Being committed and doing what you say you will do. Walk the talk !!
  • Keeping focused on the challenge when other things are looking for attention.
  • Repeatedly doing the little things that make the big things happen.
  • Having the mental resolve , patience & belief to keep going, to not give up because it appears too hard or is not happening fast enough.
  • Not letting excuses or the environment get in your way.
  • Finding time in your hectic schedule to do things like physical training or studying.  
  • To have the self belief to make a hard decision. 
  • Having a quiet self confidence to back yourself when things may not go your way. 
  • The ability to keep going when your body wants to quit. 
  • The ability to survive in a challenging or hostile environment.
  • Remaining calm when you are surrounded with chaos. 
  • Acknowledging that you have made a mistake or failed , not blaming others.
  • Having the strength of character to stand up and do what you think is right not just following the crowd.
  • Standing by your friends and team mates when the chips are down.
  • Helping the less fortunate when the easy thing to do is look after yourself.  

Wednesday, July 10, 2013

You may need more outdoors ?

Did you know alot of us Malaysians are vitamin D deficient as a result of a lack of  exposure to sunlight. Let’s be honest we have reluctance to go outdoors or walk anywhere, the fact is we drive from one air-conditioned location to another.

However  as human beings we need to spend some time outdoors, it is our natural environment.  Our bodies are designed  to experience some sunlight and a green natural environment. We are of course still hunters and gathers who should be chasing our food in a green sunlit environment rather than gathering it an air-conditioned florescent tube lit supermarket.

Sunlight is our clock it is essential for keeping us in step with the earth’s rotate & it also signals the body to enter into an active state. When the body is awakened by the sun’s rays, serotonin, adrenalin, and cortisol levels go up, while melatonin levels go down. 

The green outdoors natural green or blue environments  also stimulates the brain to make melatonin - the hormone which makes you feel sleepy, and helps you to sleep well at night. 

Training outdoors also stimulating our brains to make the right chemicals at the right time for example serotonin which helpswith muscle recovery , stress , moods and depression.

The short of it get out doors to feel happier and healthier.