Wednesday, February 25, 2015

Are You Doing It Right?


The Faux Pas: "With pushups, most people screw up posture. Instead of a straight line, they wind up looking like a curve. The collapse usually happens at the lower back, and is caused by a lack of attention to core strength."

The Fix: "Start with your butt higher in the air, and hit the ground chest first. During the set, actively draw the belly button in toward the spine, which will activate the core muscles."


The Faux Pas: "The number one mistake here is that people look down at their feet, and, where the head goes, the body follows. By looking down at your feet, you force your body to 'round' unnaturally downward,", which can throw you off balance or place unwanted stress on your joints.


The Fix: "Make sure you look straight ahead, keep your shoulders back and spine straight," Frequently finding yourself glancing down to gauge where to place your forward foot? Rather than worrying about foot placement, lunge forward a distance that simply feels natural


The Faux Pas: The biggest problem is curving your spine, which puts strain on the neck and back. Look familiar? Poor crunches put the back into an eerily similar position as sitting hunched over in a desk chair!

The Fix: "Instead of trying to bring the shoulders to the knees, think about bringing them straight up towards the ceiling. This will engage the abs without compromising the spine." Lift toward the ceiling until your shoulder blades clear the ground, then slowly lower your torso back down.


 Dumbell Row

The Faux Pas: "The single-arm dumbbell row is generally well-performed in terms of the movement itself. What people screw up is their posture." Rounding the back can make your spine and shoulder vulnerable to injury

The Fix: "Instead, make sure to keep a straight spine and brace the core,". Lift the weight up toward the hip until the upper arm is level with the back.


The Faux Pas: Planks are generally a safe and effective ab exercise, but bad form can hurt the shoulders and back. "Like the pushup, the mistake here is that people collapse at the lower back,"

The Fix: "We fix this by placing something like a broomstick on the client's back, coaching them that there should be three even points of contact: the top of the head, between the shoulder blades and between the buttocks,"


The Faux Pas: "Most of what's seen is people doing quarter-reps," meaning you're likely not squatting as deeply as you can and should be. Part of the problem is starting with your feet too close together, which causes the heels to slightly lift off the ground as you bend. 

The Fix: Keep your balance by more solidly grounding your feet in a wider stance. You'll stay steady and strong as you squat deeper, which in turn allows you to lower your body all the way until you could be sitting in an invisible chair.

You may also find your knees "drift inward, compromising stability," If you find your knees caving in, position the legs so the knees and toes point slightly outward. This will engage the glutes and keep the knees from drifting in.

source :

Tuesday, February 17, 2015

CNY Food Guide

Holiday season is upon us again! As we gear up for the festivities, we would like to remind all to practice mindful eating and drinking. Enjoy the holidays and HAPPY CHINESE NEW YEAR to all!

source : Ministry of Health Malaysia 2012 

Wednesday, February 4, 2015

How to Relieve Post Workout Fatigue

One of the benefits of getting enough exercise is supposed to be that it gives you more energy to get through your day, but sometimes that just isn’t the case. When working out leaves you more tired than you were before you started, that can be an indicator that something is wrong. There are a few reasons why working out can leave you so worn out, and finding out the reason behind your post-workout fatigue may just help you to overcome it and get the energy boost you need from your exercise session.

Start Out Slowly
Consider walking at first, and then when you get used to that, build that up to a short run. It can be tempting to go all in when you decide to start working out, but this may not be the best idea. Madelyn Fernstrom, Ph.D. of suggests that this is one of the worst things you can do if you are worried about fatigue. “Don’t try to jog 5 miles, when the most you’ve done before is walk 2 miles,” she says. Consider walking at first, and then when you get used to that, build that up to a short run. Over time, add more distance or time to your run until you get where you want to be. Doing too much too soon can make you feel more tired than usual after your workout is complete.

Examining Your Fuel Quality
In theory, eating less should go hand-in-hand with a workout regimen designed to help you lose weight. While this is a common misconception, the truth is that exercise actually increases your body’s need for food. The more fuel you burn, the more fuel you will need to keep going. If you haven’t eaten enough of the right things before your workout, you are bound to feel wiped out after you exercise. You may even feel sick. The Young Women’s Health website suggests you eat a variety of foods, as different foods bring different nutrients to the table. Lean meats, fresh fruits and vegetables, and whole grains are essential to a healthy body. Healthy bodies are capable of doing more exercise. A post-workout snack is just as vital. You should consume a healthy snack like yoghurt and fruit, a banana with one tablespoon of nut butter or a carton of low-fat chocolate milk within 30 minutes after exercising.

The Importance of Hydration
Hydration is one thing that many people fail to consider. Not only is it important during and after your workout, but it is important before your workout, as well. Water makes up 60 percent of your body’s total weight, and every bodily system depends on it. A lack of water can lead to dehydration, which can be very draining on your energy. If you find that you are extra tired after your workout, try to drink more before, during and after you exercise.

Rest Is Important
While intense training may leave you feeling weak, rest can make you strong. Don’t overdo it when it comes to exercise, as this is a surefire way to end up exhausted when all is said and done. While it may feel like you are pushing your body in a good way, you may be over-exhausting yourself. When you do an extremely intensive workout, give your body time to rest up and refuel the next day. If you must exercise, do something light to give your body time to recuperate.

Medical Issues
If improved nutrition, rest and hydration don’t do the trick, consult your doctor for more information. He may be able to identify a nutrient deficiency or other medical issue that is preventing you from having enough energy, getting you back on track in no time.