tag:blogger.com,1999:blog-57002167284577186352024-02-08T14:22:32.139+08:00Warrior Bootcamp Penang Malaysia Military inspired fun, outdoor fitness training , boxing fitness, team-building, personal training and trails runningBootcamp Pghttp://www.blogger.com/profile/00870673188622693723noreply@blogger.comBlogger613125tag:blogger.com,1999:blog-5700216728457718635.post-32781938386457875412015-11-05T07:30:00.000+08:002015-11-05T07:30:14.892+08:00ETHICAL TOURISM - LUANG PRUBANG<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="Default" style="text-align: justify;">
<br /></div>
<div class="Default" style="text-align: center;">
<span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next",serif;">by Mariane Wray</span></span></span></div>
<div class="Default" style="text-align: justify;">
<br /></div>
<div class="Default" style="text-align: justify;">
<br /></div>
<div class="Default" style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next",serif;">Those
of you who have been to Luang Prubang before know that it is a UNESCO World
Heritage area on the banks of the Mekong River, with many beautiful temples and
the ritual giving of alms to the monks every morning. It is well worth a visit.
This time, my second visit to Luang Prubang, co-ordinated a holiday with an
opportunity to assist the local population, whilst participating in an
international event that allowed me to experience the local culture and people?
</span><span style="font-family: "Avenir Next",serif;"></span></span></span></div>
<div class="Body" style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next",serif;"> </span></span></span></div>
<div class="Body" style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next",serif;">Recently,
six girlfriends and I travelled to Luang Prubang in Laos to compete in ‘La
Procession’, the third annual Half Marathon. 21.2kms is the longest distance on
offer in this event, but other options are 7km or 14km individual, or a three
person team with each team member completing one 7km lap each. </span><span style="font-family: "Avenir Next",serif;"></span></span></span></div>
<div class="Body" style="text-align: justify;">
<br /></div>
<div class="Body" style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbG0-16uBU7XKieWAZ1KC5mOJWZQ4AjkxXgBvMUsEHFojo9yBlz7PYzX__QZwD9XzHOEFIIpm3xbWsMYpjSGkUJvsFo2eXbfPFUtT5vTfrDv-UYJ_U-6-S2KY9AOjhLlVYEScrZ3gmv8M/s1600/luang_prubang2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbG0-16uBU7XKieWAZ1KC5mOJWZQ4AjkxXgBvMUsEHFojo9yBlz7PYzX__QZwD9XzHOEFIIpm3xbWsMYpjSGkUJvsFo2eXbfPFUtT5vTfrDv-UYJ_U-6-S2KY9AOjhLlVYEScrZ3gmv8M/s320/luang_prubang2.jpg" width="320" /></a><span style="font-family: "Avenir Next",serif;">The
course was three laps of a 7km loop around the historical centre, and it was
beautiful. The locals and race volunteers were all out in force, and provided
excellent support and morale throughout the race. Local kids from one of the
schools waved flags and cheered runners on throughout the race, and were more
of a highlight than the amazing scenery, international field, and numerous
water stops. </span><span style="font-family: "Avenir Next",serif;"></span></span></span></div>
<div class="Body" style="text-align: justify;">
<br /></div>
<div class="Body" style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next",serif;">The
event this year was held on October 16th. Entry fees were high - over $100 USD
- but the event does away with traditional Asian race niceties, such as prize
giving and medals for all finishers. Even the organising committee and race day
helpers all complete the tasks voluntarily, and </span><i><span style="font-family: "Avenir Next Demi Bold",serif;">all</span></i><span style="font-family: "Avenir Next",serif;"> the funds raised are
spread across local causes that benefit local people. This year, funds raised
were distributed across the three agencies below, all of which work in youth
health and education;</span><span style="font-family: "Avenir Next",serif;"></span></span></span></div>
<div class="Body" style="text-align: justify;">
<br /></div>
<div class="Body" style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next Demi Bold",serif;">Friends
Without a Border, and the Lao Friends Hospital for Children:</span></span></span></div>
<div class="Body" style="text-align: justify;">
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Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" Priority="0" SemiHidden="true"
UnhideWhenUsed="true" Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
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</span></span></span></div>
<div class="Default" style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: "Avenir Next",serif;">Friends Without A
Border (Friends) is a not-for-profit organisation based in New York City, and
is committed to providing high-quality and compassionate healthcare to the
children of Southeast Asia. In 1999, Friends built and opened the Angkor
Hospital for Children (AHC) in Siem Reap, Cambodia, and in the spring of
2015,<span> </span>opened Lao Friends Hospital for
Children (LFHC).</span><span style="font-family: "Avenir Next",serif;"></span></span></div>
<span style="font-size: large;">
<div class="Default" style="text-align: justify;">
<br /></div>
<div class="Default" style="text-align: justify;">
<span lang="PT" style="font-family: "Avenir Next Demi Bold",serif;">Eau Laos Solidarit</span><span style="font-family: "Avenir Next Demi Bold",serif;">é (ELS) & the Girls</span><span lang="FR" style="font-family: "Avenir Next Demi Bold",serif;">’ </span><span style="font-family: "Avenir Next Demi Bold",serif;">Hygiene
Empowerment Project:</span><span style="font-family: "Avenir Next Demi Bold",serif;"></span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span lang="PT" style="font-family: "Avenir Next",serif;">Eau Laos Solidarit</span><span style="font-family: "Avenir Next",serif;">é (ELS) is a grassroots organization that
supports hygiene projects in Laos schools. Although the school curriculum in
Laos includes reproductive health, teachers are too shy to cover the topic and
there are no teaching aids. Menstruation is not discussed, and girls report
fear at their first period and poor basic hygiene thereafter. Due to lack of
awareness, the absence of coherent information and poor infrastructures, girls
struggle to study during these times and may miss school.</span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-family: "Avenir Next",serif;">The
ELS Girls</span><span lang="FR" style="font-family: "Avenir Next",serif;">’ </span><span style="font-family: "Avenir Next",serif;">Hygiene
Empowerment Project is training female puberty educators to conduct Girl
Workshops at schools. An informed girl improves her health, participates in her
community and contributes to her country</span><span lang="FR" style="font-family: "Avenir Next",serif;">’</span><span style="font-family: "Avenir Next",serif;">s development
confidently.</span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC0-UkYxDfzPyWqNCjEWA-6dPd1f5tyi0vINyac_8KUVVCAFRSmxi1GoH5JJxGH2YFo5UObVRvVybtgt2RJ-2KsAvZS52viLi-sW5960_UeFqnkYrmB42WRm6SYbyhN-fttMhdNQC3PKs/s1600/luang_prubang3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC0-UkYxDfzPyWqNCjEWA-6dPd1f5tyi0vINyac_8KUVVCAFRSmxi1GoH5JJxGH2YFo5UObVRvVybtgt2RJ-2KsAvZS52viLi-sW5960_UeFqnkYrmB42WRm6SYbyhN-fttMhdNQC3PKs/s320/luang_prubang3.jpg" width="320" /></a></div>
<span style="font-family: "Avenir Next",serif;"></span><br />
<div class="Default">
<span style="font-family: "Avenir Next Demi Bold",serif;">Big
Brother Mouse:</span><span style="font-family: "Avenir Next Demi Bold",serif;"></span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-family: "Avenir Next",serif;">Big
Brother Mouse was established in 2006 and is a Lao-based, Lao-owned project
that . Since 2006, we've been publishing "books that make literacy
fun!"</span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<span style="font-family: "Avenir Next",serif;">Until
now, few books were published in the Lao Language. Many people in Lao villages
never saw a book. Big Brother Mouse is not just a publisher. They assist young
people as they learn new skills: writing, editing, translating, computer use,
and organising events. Big Brother Mouse is also developing effective new ways
to distribute books in a country where currently, there's no system that
supports this. </span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-family: "Avenir Next",serif;">For
more information on any of these worthwhile causes and ways to donate, you can
check out the websites below. Alternatively, you could find a local agency that
requires</span><span style="font-family: "Avenir Next",serif;"> assistance, and make
a difference in your own local community. </span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-family: "Avenir Next Demi Bold",serif;">Lao
Friends Hospital for Children: </span><span style="font-family: "Avenir Next",serif;"><a href="http://www.fwab.org/"><span lang="NL" style="text-decoration: none;">www.fwab.org</span></a></span><span style="font-family: "Avenir Next",serif;"> </span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<span lang="PT" style="font-family: "Avenir Next Demi Bold",serif;">Eau Laos Solidarit</span><span style="font-family: "Avenir Next Demi Bold",serif;">é:</span><span style="font-family: "Avenir Next",serif;"><a href="http://www.eaulaos.org/"><span style="text-decoration: none;"> www.eaulaos.org</span></a></span><span style="font-family: "Avenir Next",serif;"> (in French)</span><span style="font-family: "Avenir Next",serif;"></span></div>
<div class="Default">
<span style="font-family: "Avenir Next Demi Bold",serif;">Big
Brother Mouse Literacy Programme: </span><span style="font-family: "Avenir Next",serif;"><a href="http://www.bigbrothermouse.com/"><span style="text-decoration: none;">www.BigBrotherMouse.com</span></a></span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-family: "Avenir Next",serif;">What
are you waiting for? Get out and find a cause that makes you feel great, gives
you new experiences and helps others along the way!</span></div>
</span><span style="font-size: large;"><span style="color: white;"><span style="font-family: "Avenir Next Demi Bold",serif;"></span></span></span><br />
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-43761019186291503622015-10-28T10:30:00.000+08:002015-10-28T10:30:00.967+08:00Supplements vs. food: What’s really necessary?<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">If you’re interested in sports and nutrition, chances are
you’ve heard of dietary supplements. Almost any micro or macronutrient
that you need, is available to you in the form of powders or capsules. </span></span></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">In sports, dietary supplements are an extremely hot topic.
And…. a highly debatable one. Muscle development, regeneration and a
boost in performance are just some of the advantages that manufacturers
advertise. But what exactly are dietary supplements? Are they really
necessary? And which natural foods can we eat instead? </span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><strong> </strong></span></span></div>
<h2 style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">What are dietary supplements?</span></span></h2>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Just like it says on the tin, dietary supplements are there to
supplement your normal nutrition. Available in powder or capsule form,
they can contain vitamins, minerals, amino acids, fatty acids and fiber
as well. Dietary supplements which solely consist of protein are also
found in sports.</span></span></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><h2 style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Do we really need supplements?</span></span></h2>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">People need micro and macronutrients such as proteins, vitamins and
minerals for the body to function, and perform at it’s best. If we
follow a healthy and balanced diet, we will obtain all the important
materials that our body needs. In this case, taking dietary supplements
wouldn’t be necessary.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">However, in some cases there may be an increased need for certain
macro or micronutrients which, despite a balanced and diverse diet,
cannot be covered or can only be covered with great difficulty. In this
case, the use of dietary supplements makes sense. An example is folic
acid, a B vitamin that is required in increased quantities before and
during pregnancy. Folic acid supplements are recommended by doctors to
protect the growing baby from complications.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">If you’re an athlete, then you too could have an increased need for
certain macro and micronutrients. Due to physical activity, you’ll need
more of these nutrients than people who are not as active.</span></span></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><br /></span></span></div>
<h2 style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Pros and cons of using dietary supplements</span></span></h2>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Dietary supplements contain nutrients in a highly-concentrated form.
Therefore any intake recommendations and requirements are met pretty
quickly. Taking dietary supplements can also have a psychological and
motivating effect. But not all that glitter is gold. Dietary supplements
are expensive and, if used incorrectly, can lead to side effects.
Overdosing on individual nutrients upset the balance of nutrients,
thereby harming the body. Furthermore, relying only on the use of
dietary supplements to improve performance, there is the risk of
neglecting other factors that are important.</span></span></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><em>All the micro and macronutrients that dietary supplements contain
can also be found in natural foods. Here we will present you with <strong>3 dietary supplements and which foods you could choose instead.</strong></em></span></span></div>
<div style="text-align: justify;">
<br /></div>
<h2 style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Iron</span></span></h2>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Iron, a component of red blood cells, plays a role in transporting
oxygen. Red blood cells become increasingly-destroyed through high
mechanical stress, for example during high intensity training. Iron is
an essential building block for creating new ones. Therefore you, as an
athlete, should ensure that you include enough iron in your diet. But
this doesn’t have to be in the form of supplements.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><a href="https://blog.freeletics.com/en/wp-content/uploads/sites/7/2015/09/Content2-1024x683.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blog.freeletics.com/en/wp-content/uploads/sites/7/2015/09/Content2-1024x683.jpg" width="640" /></a></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><em><strong>The following foods contain iron:</strong></em> Meat, green leafy vegetables, parsley, dried lentils or carrots</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><strong>Caution:</strong> There are substances that hamper iron
intake, such as oxalic acid, which is found in spinach, although spinach
contains a rich amount of iron. However, oxalic acid prevents the body
from absorbing the entire amount. So it’s not just important for food to
have a high iron content; the quantity that the body can actually
absorb is essential as well. In contrast, Vitamin C and amino acids work
to support iron intake.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"> </span></span></div>
<h2 style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Creatine</span></span></h2>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Creatine is the most well-known dietary supplement in sports.
Creatine is synthesized in the liver and kidneys from amino acids
glycine, arginine and methionine. Creatine improves muscle development
and plays a general role in our body, when energy needs to be supplied
quickly. The body is able to synthesize about half of the creatine
itself. The other half must be ingested through food.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><a href="https://blog.freeletics.com/en/wp-content/uploads/sites/7/2015/10/Content-Copy-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blog.freeletics.com/en/wp-content/uploads/sites/7/2015/10/Content-Copy-3.jpg" width="640" /></a></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"> <em><strong>Creatine sources:</strong></em> Meat and fish, mainly red meat such as beef and lamb</span></span></div>
<div style="text-align: justify;">
<br /></div>
<h2 style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Zinc</span></span></h2>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;">Zinc, a component of numerous enzymes in our body, is responsible for
functioning cell metabolism. Large amounts of zinc are lost due to
increased sweating during physical activity.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><a href="https://blog.freeletics.com/en/wp-content/uploads/sites/7/2015/10/Content-Copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blog.freeletics.com/en/wp-content/uploads/sites/7/2015/10/Content-Copy.jpg" width="640" /></a></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><em><strong>Here’s how you can meet your zinc requirements:</strong></em> Emmental and Edam cheese, oats, oysters or pumpkin seeds</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><strong>Caution:</strong> Overdosing on trace elements can lead to
serious side effects such as nausea and vomiting. Furthermore, there is a
risk of copper deficiency, since zinc binds to copper, thereby
inhibiting its absorption in the body.</span></span></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<br /></div>
<span style="font-size: large;"><span style="color: white;">
</span></span><div style="text-align: justify;">
<span style="font-size: large;"><span style="color: white;"><em><strong>Supplements isn’t an easy topic. Before deciding to take
them do the research. Find out if they are really necessary for you. And
remember, all these supplements can be found in natural food. A
healthy, balanced diet is always a winner.</strong></em></span></span></div>
<div style="text-align: justify;">
<br /></div>
<br />
<br />
<span style="color: magenta;"> source : https://blog.freeletics.com/en/dietary-supplements-zinc-iron-creatine/</span><br />
<br />
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-16123307072337472332015-10-21T10:00:00.000+08:002015-10-21T10:00:03.571+08:00Six pack abs do not define health, and if you want them prepare to sacrifice your social life<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><b>Consistency is the key for long-term health and fitness</b>, says Karen Coghlan.
</span></span><span style="color: white;"><span style="font-size: large;"><br /></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Spot reduction refers to the belief that fat can be targeted for reduction from a specific area of the body.</span></span></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">For example, we are led to believe:</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">◊ If you have stubborn belly fat, you need to do more sit-ups</span></span></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">◊ If you have stubborn upper arm fat, you need to do more tricep extensions</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">◊ If you have stubborn leg fat, you need to do more step-ups.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">However, despite popular belief, spot reduction is not possible.
Sure, muscle building is site specific: you can indeed build muscle in
specific areas by targeting specific muscles using the right weights and
rep scheme.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">If you want to build shapely glutes, then you incorporate more squats and glute bridges into your workout. </span></span></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">If you want a wider back, then you incorporate more pull-ups and rowing exercise into your workout.</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">But
if you want to reveal a set of six-pack abs? Then the last thing you
need is to incorporate more crunches and bicycles into your workout.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><a href="http://cdn-01.independent.ie/life/health-wellbeing/fitness/article31287278.ece/f97ff/ALTERNATES/w620/2015-06-09_lif_10153040_I1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn-01.independent.ie/life/health-wellbeing/fitness/article31287278.ece/f97ff/ALTERNATES/w620/2015-06-09_lif_10153040_I1.JPG" height="513" width="640" /></a></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><b>The draw of the six pack</b></span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">We all inherently
have six-pack abs. They are just hidden underneath a layer of
subcutaneous fat, however, shredded abs come at a very high cost.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">A healthy level of body fat is somewhere between 11pc-22pc for men
and between 22pc-33pc for women. To reveal "six-pack" abs, body fat
needs to be sub 10pc for men and sub 20pc for women.</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Having
"six-pack" abs does not define health. In some cases, it takes very
drastic and extreme measures to reach low enough levels of body fat
before abs are visible.</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><a href="http://cdn-01.independent.ie/life/article31531965.ece/6caeb/ALTERNATES/w620/2015-09-19_lif_12739867_I4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn-01.independent.ie/life/article31531965.ece/6caeb/ALTERNATES/w620/2015-09-19_lif_12739867_I4.JPG" height="640" width="425" /></a></span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Even at super low levels, some people will never reveal a set of abs, simply due to their body being built differently. Consistently
adhering to an extremely strict diet and exercise routine is not normal
and requires intense focus, dedication, and plenty of sacrifices.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">It means skipping nights out to spend more time at the gym. It means
foregoing the weekend takeaway to plan and prep all your meals for the
week ahead. It means possibly not having a sex life as libido diminishes
due to malnourishment.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">You have to ask yourself is the trade-off
worth it? Are you willing to risk feeling like crap on the inside just
so you can look super lean on the outside?</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">If the answer is yes, then just be aware of the enduring and exhausting process that lie ahead.</span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"> </span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><b>Plan, adhere, track, adjust, repeat</b></span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">If you
decide that being healthy and achieving a "normal" level of leanness is
more of a priority, then you will still need a certain level of
consistency after you have put an action plan in place.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Fat loss
is not site specific in the same manner as muscle building is. Yes, any
exercise or physical activity will help accelerate the fat-loss process,
but the energy deficit it creates, which is required for fat loss, is
usually less than expected. In other words, endless reps of a certain exercise in a certain area
will not help to target your stubborn fat. Where on your body you will
lose fat from first depends on your sex and your genetic profile.
Neither of which we can change.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Women tend to store more body fat
than men, and store it primarily around the hips, legs and belly. Men,
on the other hand, tend to store more visceral fat (surrounding the
internal organs in the tummy region) than women.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Therefore, when
women lose body fat, they typically lose it from the top down and the
fat in the lower body is the last to go, regardless of exercise
selection.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><b>So what is the solution?</b></span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><b>A sound nutrition plan, time, patience, adherence, and consistency.</b></span></span></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">All
too often, people hop from one diet to another without giving enough
time to reap the benefits of their efforts, expecting dramatic weight
loss after just two or three weeks. When that doesn't happen, they blame
the diet, accuse it of "not working" and move on to the next latest and
greatest fad.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="color: white;"><span style="font-size: large;"><a href="http://cdn-04.independent.ie/incoming/article31569937.ece/cf20d/ALTERNATES/w620/SCOTLAND%205.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn-04.independent.ie/incoming/article31569937.ece/cf20d/ALTERNATES/w620/SCOTLAND%205.jpg" height="460" width="640" /></a></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">But is the diet really not working or are you just not adhering to
it? Following a diet doesn't mean following it for three of your main
meals a day and then eating whatever it is that tickles your fancy
outside of your meal times.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">It also doesn't mean following it
Monday to Friday and then making up for the lost time with your
favourite treats all day Saturday and Sunday. For ANY diet to
work, you have to stick to it. You need to be 80pc-90pc consistent with
your dieting efforts, depending on how conservative your goals are.</span></span></div>
<span style="color: white;"><span style="font-size: large;">
</span></span><br />
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">If you are unhappy with your progress, then perhaps you need to be more honest with yourself.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">What
hidden sources of calories are you are not considering? Sauces?
Condiments? Mindless snacking and grazing? Are you counting liquid
calories? Are you eating when not hungry? How often are you having
treats?</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">You do not need to drastically overhaul your diet
overnight. One small change at a time, one after the other, will
eventually lead to great results. But when you do make that change, then you need to be consistent with
it, not just some of the time when it suits you, but 80pc-90pc of time
even when it doesn't.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">Track. Adjust. Repeat.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;">The results will follow.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: white;"><span style="font-size: large;"> <i>Karen is a nutrition coach and personal trainer. She runs monthly
online group nutrition coaching programmes and hosts nutrition seminars
around the country. See <span class="skimlinks-unlinked">www.thenutcoach.com</span></i></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: magenta;">source: http://www.independent.ie/life/health-wellbeing/fitness/six-pack-abs-do-not-define-health-and-if-you-want-them-prepare-to-sacrifice-your-social-life-31582989.html </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
</div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-50881314016788346122015-10-14T10:32:00.000+08:002015-10-14T10:32:03.075+08:00HOW MY KIDS CAN HAVE HAPPIER, HEALTHIER, LONGER LIVES?<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div align="center" class="Body" style="text-align: center;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";"><br /></span></b></span></div>
<span style="color: white;"><br /></span>
<br />
<div align="center" class="Body" style="text-align: center;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">By
Mariane Wray - WBC Coach</span></b></span></div>
<span style="color: white;"><br /></span>
<div align="center" class="Body" style="text-align: center;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 12.0pt; mso-hansi-font-family: "Arial Unicode MS";">(Adapted
from the American Council on Exercise Advanced Health & Fitness Specialist
Manual)</span></b></span></div>
<span style="color: white;"><br /></span>
<div align="center" class="Body" style="text-align: center;">
<span style="color: white;"><br /></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Life has changed since I was young.
No longer do kids roam the neighbourhood for hours on end with their friends,
and turn up at someone's house when they get hungry. No, now we live in
apartments, travel everywhere in cars, take our kids to after school tuition,
and place more importance on academic achievement than physical movement.</span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Well, turns out that physical
movement is likely to have a direct impact on academic ability, among other
things. More on this later.</span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Youth & Obesity: </span></b></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Physical activity amongst children
and adolescents (youth) is becoming a major public health concern. Look around,
it</span><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-ascii-font-family: Helvetica;">’</span><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">s
easy to spot fat kids these days. I don't remember any kids being overweight
when I was a child, and nor should they be. This problem is so significant,
that health agencies are predicting that the youth of this generation will not
experience life as long as their parents, due to the increase in weight related
illness and disease. </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">In the U.S, the prevalence of
childhood obesity has tripled over the past few decades, and Type II Diabetes
(once called adult onset diabetes) is now being diagnosed in adolescents.
Although there are relatively few studies on youth obesity in developing
countries, the information that is available suggests that changes in dietary
practices and an increase in time spent in<span style="mso-spacerun: yes;">
</span>sedentary activity have caused an increasing prevalence of childhood
obesity in developing countries such as Malaysia</span><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftn1" name="_ftnref1" style="mso-footnote-id: ftn1;" title=""><sup><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-bidi-font-family: "Avenir Book"; mso-fareast-font-family: "Avenir Book";"><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Avenir Book","serif"; font-size: 14pt;">[1]</span></sup></span></span></sup></a><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">. </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">In Malaysia, the recent
industrialisation and urbanisation has brought about changes in lifestyle.
These changes include differences in diet and physical activity, which are
known to be associated with changes in health and an increase in chronic
diseases</span><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftn2" name="_ftnref2" style="mso-footnote-id: ftn2;" title=""><sup><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-bidi-font-family: "Avenir Book"; mso-fareast-font-family: "Avenir Book";"><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Avenir Book","serif"; font-size: 14pt;">[2]</span></sup></span></span></sup></a><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">. </span></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><br /></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Local studies</span><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftn3" name="_ftnref3" style="mso-footnote-id: ftn3;" title=""><sup><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-bidi-font-family: "Avenir Book"; mso-fareast-font-family: "Avenir Book";"><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Avenir Book","serif"; font-size: 14pt;">[3]</span></sup></span></span></sup></a><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";"> highlight the increase in nutrition and weight related
diseases, across age, ethnicity, and location of residence (urban vs. rural) in
Malaysia. Malaysian adults are currently the fattest in South East Asia, and it
appears as though this trend is being passed on to their offspring. </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Sedentary habits gained during
childhood and adolescence increases the risk of developing major health
problems such as heart disease, cancer, diabetes and osteoporosis later in
life. The onset of diabetes in youth is especially of concern, as it means that
conditions related to this disease, such as blindness, amputations and kidney
failure, will occur earlier in life. Youth obesity is associated with mental
health problems, such as depression and low self-esteem. This is difficult to
assess and treat here in Malaysia, given the stigma associated with mental
health conditions, and the limitations of the health system to deal with these
issues. </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Obese youth often report having fewer
friends, are more likely to be teased about their weight and ostracised by
their peers. They miss more days of school, which may significantly impact upon
the quality of the education they receive. Obese youth also report a diminished
quality of life in comparison with their healthy weight peers. </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><br /></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">How has this happened in Malaysia?</span></b></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">How have these significant health
issues developed amongst Malaysians? Particularly when this country has had the
luxury of observing mistakes made in the developed world? </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<span style="color: white;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitaQrYVW1EJuxiPqojnhu16nuPpw1WQ3uBvr-qak2cEpwue_1bKyk91JlhM5t6vV4uSu55zv9S490z4S99c6XZ6D2w7qAt-arbR_kjhyphenhyphen0VHsgLOR-evH4Hy0hNMAP7y4vycoE7vcBwt04/s1600/kids_ipad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitaQrYVW1EJuxiPqojnhu16nuPpw1WQ3uBvr-qak2cEpwue_1bKyk91JlhM5t6vV4uSu55zv9S490z4S99c6XZ6D2w7qAt-arbR_kjhyphenhyphen0VHsgLOR-evH4Hy0hNMAP7y4vycoE7vcBwt04/s400/kids_ipad.jpg" width="400" /></a></span></div>
<div style="text-align: center;">
<span style="color: white;"><span style="font-size: small;">picture from Google Images</span></span></div>
<span style="color: white;"><br /></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Instead of active, unstructured
outdoor play, youth are spending more time with electronic media. Time outside
of school is more and more taken up with sedentary tuition, and leisure time is
spent online or with electronic devices. In addition, high energy snack foods
and beverages are easily accessible and affordable, and many youth are not
meeting the minimal nutrition recommendations of five servings of vegetables
and fruit each day. Schools are reducing or eliminating play time, in favour of
more study time, and many Malaysian schools do not have outdoor equipment for
children to play on and develop movement skills. Urbanisation often involves
living in a condominium or high rise, where getting outside is difficult, and
childhood activities such as bike riding are impossible on Malaysian roads and
in the suburbs. </span></span></div>
<span style="color: white;"><br /></span>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Benefits of Physical Activity in
Youth:</span></b></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">So obesity and overweight in children
and adolescents is a significant problem, but one that is not insurmountable.
Efforts to increase physical activity during childhood and adolescence are
likely to have favourable health benefits in later years, most noticeably the
absence of weight related illness and disease. Behaviours acquired during youth
that promote health are likely to be carried on into adulthood. These physical
activity habits established during childhood and adolescence may have the
greatest impact on longevity and mortality - meaning that if your child
participates in physical activity now, they are likely to engage in physical
activity habits as adults, and live a longer, healthier life than their
sedentary peers.</span></span></div>
<span style="color: white;"> </span><br />
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Not only may the physical activity
habits you instil in your child today help them to live a healthier, longer
life, but they are likely to experience many of the other significant health
benefits associated with physical activity. Some of these are listed<b> </b>below.</span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><br /></span></div>
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<div class="Body" style="line-height: 120%;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><b>Benefits to Youth of Physical
Activity:</b></span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Increased muscular fitness</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Increased aerobic fitness</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Increased bone density</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoMjU5AyzCRIhTkwVYn-u3q-oPEeUq7mLJMWLDPH0Wqm5KWgZqXSQ9vPexYPJu3Scw0OUpizdZHqFzNPCjDnqRKkhp8sjlTz8vS3EPrdbhvjsP2vD0QEssjvpna97yj6l4tUl5SC8LPgE/s1600/DSC_2478.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoMjU5AyzCRIhTkwVYn-u3q-oPEeUq7mLJMWLDPH0Wqm5KWgZqXSQ9vPexYPJu3Scw0OUpizdZHqFzNPCjDnqRKkhp8sjlTz8vS3EPrdbhvjsP2vD0QEssjvpna97yj6l4tUl5SC8LPgE/s400/DSC_2478.JPG" width="400" /></a><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Reduction of body fat</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Improved motor skills</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Enhanced sports performance</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Increased resistance to injury</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Enhanced psychological well-being</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Positive social interactions with peers</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Increased self-esteem</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9pt; text-indent: -9pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Improved attitude towards lifelong physical
activity</span></span></span></div>
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">
</span></span></span><br />
<div class="Body" style="line-height: 120%; margin-left: 9.0pt; mso-list: l2 level1 lfo12; tab-stops: list 9.0pt; text-indent: -9.0pt;">
<span style="color: white;"><span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><span style="position: relative; top: 1pt;">•<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span>Enhanced academic performance</span></span></span></div>
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<![endif]--><span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><br /></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Physical Activity & Academic
Achievement:</span></b></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Although research on the effects of
physical activity and exercise on academic performance is sparse, technological
advances in this area are examining this relationship further. However,
previous studies have concluded a significant and positive relationship between
physical activity and cognitive functioning in children</span><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftn4" name="_ftnref4" style="mso-footnote-id: ftn4;" title=""><sup><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-bidi-font-family: "Avenir Book"; mso-fareast-font-family: "Avenir Book";"><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Avenir Book","serif"; font-size: 14pt;">[4]</span></sup></span></span></sup></a><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">. Providing opportunities for your child to engage in
physical activities not only has the potential to increase the quality and
quantity of their lives, but also to improve their cognitive abilities and
academic performance.</span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Youth Physical Activity
Recommendations: </span></b></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Current physical activity recommendations
for youth are at least 60 minutes per day of moderate to vigorous activity.
This does not have to be all in one go, and ideally children prefer to take
this activity in 5 to 10 minute bursts - watch them play, and you will notice
this. This activity can be made up of several 10 - 15 minute sessions, and
should occur naturally throughout their day through activities like playing at
school, participating in organised physical activities, or being allowed to
play with friends outside. </span></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><b><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">Junior Bootcamp:</span></b></span></div>
<span style="color: white;"><br /></span>
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">In light of the information above,
organised youth physical activity programmes are of major importance in
Malaysia. In a country where outdoor activity is avoided, and sedentary
lifestyles are increasing, Junior Bootcamp offers youth the opportunity to get
outside and play in a fun, safe environment that meets the minimum daily
recommendations for youth activity. Junior Bootcamp is a supportive environment
that challenges the junior warriors physically,<span style="mso-spacerun: yes;">
</span>but allows them to engage in natural, developmental behaviours and
activities. Junior Bootcamp provides the opportunity to make new friends, enjoy
the feeling of movement and physical activity, as well as promoting confidence
and self-esteem. </span></span></div>
<br />
<div class="Body" style="text-align: justify;">
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: black;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDDX-ce1m-6yra5wt90ncK7Q-0YU1LOUmnrZTq6pPvli2uEbByWFHLvc79wwL4OMwbR7hZxyZcEnDzb0FDWTfJgzk13Pz6OriikINw3263kdfPcsKtwGQIXEmWn8xStVVwHV8ZoELR2S4/s1600/page.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDDX-ce1m-6yra5wt90ncK7Q-0YU1LOUmnrZTq6pPvli2uEbByWFHLvc79wwL4OMwbR7hZxyZcEnDzb0FDWTfJgzk13Pz6OriikINw3263kdfPcsKtwGQIXEmWn8xStVVwHV8ZoELR2S4/s640/page.jpg" width="640" /></a></span></div>
<span style="color: white;"><br /></span>
<span style="color: white;"><br /></span></div>
<br />
<div class="Body" style="text-align: justify;">
<span style="color: white;"><span style="font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">So what are you waiting for? Get your
kids down to Junior Bootcamp this Saturday!</span></span></div>
<br />
<div class="Body" style="text-align: justify;">
<span style="color: #cccccc;"><br /></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><b><span style="color: #ff2c21; font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">WARRIOR JUNIOR BOOTCAMP</span></b></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><b><span style="color: #ff2c21; font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">For ages 6 - 9 & 10 - 14</span></b></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><b><span style="color: #ff2c21; font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">for more information please go to</span></b></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><a href="http://bootcamppenang.blogspot.com/p/junior-bootcamp.html"><span class="Hyperlink0"><b><span style="color: #ff2c21; font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">http://bootcamppenang.blogspot.com/p/junior-bootcamp.html</span></b></span></a></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><br /></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><b><span style="color: #ff2c21; font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">call/ WhatsApp: 012 459 4728</span></b></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: red;"><b><span style="color: #ff2c21; font-family: "Avenir Book","serif"; font-size: 14.0pt; mso-hansi-font-family: "Arial Unicode MS";">email: bootcamp.pg@gmail.com</span></b></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: #cccccc;"><br /></span></div>
<div class="Body" style="text-align: justify;">
<span style="color: #cccccc;"><br /></span></div>
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<span style="color: white;"><br /></span></div>
<div style="mso-element: footnote-list;">
<span style="color: white;">References:</span>
<br />
<hr align="left" size="1" width="33%" />
<br />
<div id="ftn1" style="mso-element: footnote;">
<div class="Footnote">
<span style="color: white;"><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftnref1" name="_ftn1" style="mso-footnote-id: ftn1;" title=""><sup><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Helvetica","sans-serif"; font-size: 11pt;">[1]</span></sup></span></sup></a><span style="mso-bidi-font-family: "Arial Unicode MS"; mso-fareast-font-family: "Arial Unicode MS"; mso-hansi-font-family: "Arial Unicode MS";"> Gupta, N., Goel, K., Shah, P. &
Misra, A. (2012) <i>Childhood Obesity in Developing Countries: Epidemiology,
Determinants, and Prevention. </i><span style="mso-spacerun: yes;"> </span>Endocrine Reviews, Vol. 33 (1).</span></span></div>
</div>
<br />
<div id="ftn2" style="mso-element: footnote;">
<div class="Footnote">
<span style="color: white;"><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftnref2" name="_ftn2" style="mso-footnote-id: ftn2;" title=""><sup><span style="font-family: "Avenir Book","serif"; mso-bidi-font-family: "Avenir Book"; mso-fareast-font-family: "Avenir Book";"><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Avenir Book","serif"; font-size: 11pt;">[2]</span></sup></span></span></sup></a><span style="font-family: "Avenir Book","serif"; mso-hansi-font-family: Helvetica;"> Noor,
M. I. (2002). <i>The nutrition and health transition in Malaysia. </i>Public
Health Nutrition, Vol. 5 (1a), p 191-195.</span></span></div>
</div>
<br />
<div id="ftn3" style="mso-element: footnote;">
<div class="Footnote">
<span style="color: white;"><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftnref3" name="_ftn3" style="mso-footnote-id: ftn3;" title=""><sup><span style="font-family: "Avenir Book","serif"; mso-bidi-font-family: "Avenir Book"; mso-fareast-font-family: "Avenir Book";"><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Avenir Book","serif"; font-size: 11pt;">[3]</span></sup></span></span></sup></a><span style="font-family: "Avenir Book","serif"; mso-hansi-font-family: Helvetica;"> Noor
(2002) & Moy, F.M., Gan, C.Y., and Zaleha, M, K, S. (2004). <i>Body mass
status of school children and adolescents in Kuala Lumpur, Malaysia. </i>Asia
Pacific Journal of Clinical <span style="mso-spacerun: yes;"> </span>Nutrition,13
(4), p324-329.</span></span></div>
</div>
<br />
<div id="ftn4" style="mso-element: footnote;">
<br />
<div class="Footnote">
<span style="color: white;"><a href="https://www.blogger.com/blogger.g?blogID=5700216728457718635#_ftnref4" name="_ftn4" style="mso-footnote-id: ftn4;" title=""><sup><span style="mso-special-character: footnote;"><sup><span style="border: medium none; font-family: "Helvetica","sans-serif"; font-size: 11pt;">[4]</span></sup></span></sup></a><span style="mso-bidi-font-family: "Arial Unicode MS"; mso-fareast-font-family: "Arial Unicode MS"; mso-hansi-font-family: "Arial Unicode MS";"> Sibley, B.A., & Etnier, J.L.
(2003). <i>The relationship between physical activity and cognition in
children: A meta-analysis. </i>Paediatric Exercise Science, 15, p 243 - 256. </span></span></div>
<div class="Footnote">
<span style="color: white;"><br /></span></div>
<div class="Footnote">
<span style="color: white;"><br /></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-78504674982989009292015-10-01T09:30:00.000+08:002015-10-01T09:30:07.868+08:00Fix Your Postures<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;">Your mother was right -- good posture is important! According to the American Chiropractic Association, good posture helps us stand, walk, sit and lie in positions that place the least strain on our muscles and ligaments. Poor posture can lead muscle strain and uneven muscle development and can make you more prone to injury and pain. But proper posture is more than just sitting up straight in your office chair. From how you walk and sleep to how you drive and carry bags, check out these common posture mistakes -- and how to fix them.</span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b> 1. Texting</b><br /><br />That Candy Crush victory comes at a cost: poor posture from staring down at your phone. According to the latest Nielson study, the average American spends more than 37 hours a month using phone apps, which equals a whole lot of time with your head hanging down, often at a 60-degree angle. A study in the journal Surgical Technology International says the average adult head weighs between 10 to 20 pounds. However, the force of the headed titled down at a 60-degree angle puts 60 pounds of weight on the neck and shoulders. Ouch. This can not only lead to a literal pain in the neck, but also to the risk of cervical tension headaches, neck sprains and herniated disks in your spine. <br /><br />The simple fix? Spend less time on your phone. Aside from that, modify your texting position. While texting, try to sit or stand upright with your shoulders square and the screen somewhat elevated so you are not looking down as much. Being aware of your back, shoulders and neck will help remind you to avoid a hunched position while you are texting and avoid bad posture problems.</span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiNbGxFGp1Q7lvGFTIzx54P1FgD3D6muh4JuVGyqy2I1CCihcR4qYv_3EN6C3Vu8FmIfTN0z1eMoW1RQwFvBGEK_cZDDVKjnzKW2_DqISazkcaoTWiOwhwS3ZfNxv5H_k247leGCjLdLE/s1600/sit.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiNbGxFGp1Q7lvGFTIzx54P1FgD3D6muh4JuVGyqy2I1CCihcR4qYv_3EN6C3Vu8FmIfTN0z1eMoW1RQwFvBGEK_cZDDVKjnzKW2_DqISazkcaoTWiOwhwS3ZfNxv5H_k247leGCjLdLE/s640/sit.png" width="640" /></a></span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b>2. Sitting at a Desk</b><br /><br />According to a recent Gallup poll, the average American workweek has increased from 40 hours to 47 hours. This means more time sitting at a desk hunched over a computer with your pelvis tilted and your head dropped forward towards the screen. All this sitting and hunching can lead to undue strain on your upper and lower back and neck. While many experts recommend a sitting posture with your back straight, lower back supported against the chair, elbows bent at a 90-degree angle to your body and feet flat on the floor, sitting in this “ideal” position isn’t good for your body if it’s done for hours on end. There is not a single ‘best’ posture to be still in the bulk of the day -- the problem is the all-day stillness. Strive to mix it up throughout the day by changing your work position. Improve your desk posture by adding such variety as sitting cross-legged in a chair, using a standing desk and taking walking breaks.</span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWFeMG_qcNhNDikoQJqig7yE5258gBd1xbdT-Ura_7T83ajxCday6dmBdwpoJQ2wKJ0FxEOyLZZ3W2DSyctwBIUpgJBM4q1w1PvQwbRmBkPzHpb6cP-0DBLV3upZ7uCrIPwvepBxFXjQI/s1600/sleep.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="418" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWFeMG_qcNhNDikoQJqig7yE5258gBd1xbdT-Ura_7T83ajxCday6dmBdwpoJQ2wKJ0FxEOyLZZ3W2DSyctwBIUpgJBM4q1w1PvQwbRmBkPzHpb6cP-0DBLV3upZ7uCrIPwvepBxFXjQI/s640/sleep.png" width="640" /></a></span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b>3. Sleeping</b><br /><br />Though many of us aren’t getting the recommended eight hours a night, we still spend roughly a quarter of our lives in bed. All this time under the sheets can have a big impact on our spine health, says Dr. Todd Sinett, a NYC-based chiropractor and author of the upcoming book, “3 Weeks to a Better Back.” “We spend so much of our day curled forward and hunched over our computers and smartphones that our spines are bent forward in a curved C-like pattern. When we get into bed, we want to avoid continuing that C-like pattern.” So what’s the best posture-friendly sleep position? “My overall sentiment is that people should sleep however they are comfortable to ensure their body gets the most rest. But make sure you aren’t sleeping with more than one pillow,” suggests Sinett. “Being propped in bed while you are watching television, reading or sleeping is a recipe for neck and back pain.” Using a pillow between your legs to support your hips is also recommended.</span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b>4. Walking</b><br /><br />We know getting up and out of our desks is key for our health and longevity, but all walking is not created equal. “One of the biggest posture mistakes I see is that people walk with their feet turned out due to habit, muscle tightness or lack of joint mobility,” says podiatrist to the stars Dr. Emily Splichal. “When we walk with our feet turned out, it alters the push-off phase of gait leading to an inefficient position of the foot and great toe joint.” Instead Splichal suggests, improve your walking posture by keeping your shoulders back, toes pointed straight ahead and maintaining a regular heel-toe pattern. “Remember that walking is supposed to be rhythmic and should have a rock from heel strike to toe push-off,” Splichal says. “With this rolling or rhythmic motion it is easier to ensure proper push-off in a straight foot position as opposed to turning out.” </span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b>5. Carrying a Bag</b><br /><br />Surveys on HuffingtonPost.com and BuzzFeed.com found the average woman’s bag weighed more than six pounds! All this is a recipe for poor posture. Take a look at an adult -- even without an added load, a lot of them still stand with that horrible posture. Now look at the types of heavy bags people carry around: shoulder bags, messenger bags and purses. Each one can impact a person’s posture in a different way, so whether you carry a backpack, clutch or giant shoulder bag, follow these three tips: (1) Pick a lightweight pack that doesn’t add any more weight to what you decide to carry around. (2) Place heavier items close to the body so that it does not add more “pull” away from the body. (3) Think about what you’re carrying, distribute the weight evenly. Be wise and choose what you need to carry around; anything extra is just added weight. The best bag for good posture? A rolling backpack, they are a bit more cumbersome but if you have any injuries, this truly is the best way to avoid further exacerbation.</span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b>6. Standing</b><br /><br />Think healthy posture is as simple as just standing up straight? Think again, says Dr. Paul Salinas, doctor of chiropractic and certified chiropractic sports physician. “One of the many postural-correction mistakes I find patients practicing is just pulling their shoulders back and lifting their chin up. But good posture is not just an upper-body correction -- it’s a full body effort.” Start with breathing. “Breathing from your diaphragm instead of your chest will help engage your core and improve your posture.” Remember that there are different types of body alignment, so while one person may need to tilt their pelvis forward, another person may need to push their backside out. As a general rule of thumb, though, think about a plumb line being dropped above the center of your head. “That plumb line should intersect through your ears, through your shoulders, hips, knees, ankles. That’s your gravity line. Any time your body falls in front of that gravity line, you are putting stress on your body and your posture will be off -- and the rest of your body compensates to balance.”</span></span></span></div>
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<span style="font-size: large;"><span style="color: white;"><span style="font-family: Verdana,sans-serif;"><b>7. Driving</b><br /><br />You might not think about posture while you drive, but how you sit in your car can play a big role in your daily posture. “Driving posture is one posture mistake that many people don’t think about,” says Dr. Taylor Moore, a Florida-based physical therapist and certified strength and conditioning specialist, who warns that your seat position and recline can leave your back in an unhealthy position. “If the seat is too far backward, the driver must rotate the hips to reach the pedal and brakes” which can lead to back pain or chronically short muscles on one leg and lengthened muscles on the other leg. “Likewise, if the seat is reclined too far back, it places the back in a slouched, rounded position, placing stress on the posterior ligaments and muscles.” Instead, get good driving posture with two simple fixes: (1) Check your seat recline: Your ears should be lined up over the middle of your shoulders and your shoulders located directly over your hips; (2) Check your seat position: Make sure your back is evenly pressed against the seat and your hips are even.</span></span></span></div>
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source: http://www.livestrong.com/slideshow/1011454-7-bad-posture-mistakes-fix/</div>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5700216728457718635.post-90543228488590169222015-09-23T09:30:00.000+08:002015-09-23T09:30:08.391+08:00Heat, Cold, Altitude – Sports Under Extreme Conditions<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: white;"><br /><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">We all know what it feels like after a hard workout: Your muscles burn. You can feel every part of your body. You’re sweating. Workouts can be tough and demanding. You are pushed to your limits. But even if you give it your all, your performance is not always the same. Why is that? Well, not only does your mental and physical health affect your performance, but environmental factors also play a crucial role in your training. So what exactly happens to our bodies in heat, cold and at altitude? Is it possible to adapt to these conditions? And what effect does it have on our performance? Here, you can find out more about training in the heat, cold and at altitude.<br /><br /><b>HEAT</b><br /><br /><b>What happens to your body?</b><br /><br />When we train at extremely high temperatures, heat is increasingly being produced, putting our bodies under stress. Generally there are two types of heat stress: heat stress, which can be compensated by our body through heat dissipation and non-compensable heat stress.<br /><br /><b>What does this mean for your exercise performance?</b><br /><br />As long as the temperature remains within a reasonable range, our body can counteract an increase in body temperature by producing sweat. Through the evaporation of sweat, heat is then transferred to the environment. The regulation of increased heat production is also made possible through blood distribution. In this scenario, heat is transported by the blood to the outer surface of the skin, allowing it cool.<br /><br />For non-compensible heat stress, it is no longer possible for the body to compensate for the increase in heat production, via necessary heat dissipation. This creates an increase in body temperature, which ultimately leads to the loss of our athletic performance. No matter how hard you try, you will simply not perform at your best under such conditions.<br /><br /><b>How does your body adjust?</b><br /><br />The good news: When we train for a long period of time at high temperatures, the body has time to adapt to the conditions. The production of sweat allows our body temperature to drop, lowering our heart rate. It is these factors that positively impact our training performance.</span></span></span></div>
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<span style="color: white;"><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>COLD<br /><br />What happens to your body?</b><br /><br />Extremely low temperatures can also put our body under stress. The body regulates the constriction and dilation of blood vessels so that we lose as little heat as possible. To increase the production of heat, our body develops “muscle tremors”.<br /><br /><b>What does this mean for your exercise performance?</b><br /><br />The drop in body temperature affects the functioning of our muscles and heart. As your body cools down, your performance levels decrease.<br /><br />By the way: Certain physical factors may also affect individual performance in extreme cold conditions. The amount of body fat is one such example. If your body has more fat, it can provide you with more energy in colder conditions. Fat acts as an insulator and protects the body from hypothermia.<br /><br /><b>How does your body adjust?</b><br /><br />The good news: The body is also able to adapt to the cold. However, in this scenario, the adaption is slower and less pronounced than the adaption to extreme heat.</span></span></span></div>
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<span style="color: white;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b>Altitude<br /><br />What happens to your body?</b><br /><br />When training at high altitude, you will not find the same oxygen levels that you will find at sea level. As the altitude increases, the proportion of oxygen reduces as the air becomes less compressed, i.e. the air gets thinner.<br /><br /><b>What does this mean for your exercise performance?</b><br /><br />Less oxygen available in the body will affect the red blood cells. When you absorb less oxygen, saturation of oxygen in our blood decreases. And since oxygen is a highly determining factor, especially for endurance performance, the result is a decrease in exercise performance when undertaken at high altitude.<br /><br /><b>How does your body adjust?</b><br />The good news: Adjustments are also possible here! What is known as erythropoiesos plays a key role. It refers to the increased formation of red blood cells, allowing the body to absorb more oxygen and transport it to various tissues. Increasing the duration of performance at high altitude will increase your endurance capacity.<br /><br /><br /><br />If you are not achieving your Personal Best (PB) or Last Time (LT), your performance is not always a clear reflection of the amount of training you undertake. Environmental conditionals also play a role. The crucial factor is to ensure you have given everything. And: For all workouts that you undertake in extreme conditions, you should always keep in mind that every body is different and therefore reacts differently to situations. Give what is possible. Listen to your body. And reach your goals.</span></span></span></div>
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<span style="color: blue;">source: https://blog.freeletics.com/en/sports-under-extreme-conditions/</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-68394789432121207432015-09-16T13:00:00.000+08:002015-09-16T13:00:05.936+08:00Ice vs Heat : What's Better For Your Pain?<div dir="ltr" style="text-align: left;" trbidi="on">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-7725232139548949452015-09-09T11:00:00.000+08:002015-09-09T11:00:05.237+08:00What is the Shelf Life of Your Food?<div dir="ltr" style="text-align: left;" trbidi="on">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-50198547738456648582015-09-02T11:59:00.000+08:002015-09-02T11:59:00.438+08:005 Ways To Get More Of Your Workout<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: white;"><span style="font-size: large;">While you will notice almost daily improvements from workout to workout in the beginning, you will sooner or later get into a phase of seeming stagnation. First, relative progress decreases steadily – be it in performance or in physical development – until one day, it will be extremely hard to achieve any improvement – even though you may still be giving it your best effort! This is not the time to give up. It is, however, the point to find the possible causes and make appropriate adjustments. Below, we will describe the five most common reasons for lack of progress and what you can do to counteract it. </span></span></div>
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<span style="color: white;"><span style="font-size: x-large;"><b>Technique - the key to success!</b></span></span></div>
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<span style="color: white;"><span style="font-size: large;">Workouts and exercises practised frequently and involving a certain routine periodically require you to take a look in the mirror and check yourself, to have others review your work or to record your workout on video and compare your performance with the tutorial videos.<br /><br />Even experienced athletes at a very high fitness level repeatedly find weak points and optimization gaps during their workouts or mistakes that creep in repeatedly. Constant checking and improving the technique can help you take your training to the next level and to make it more effective. A good way to consciously focus on execution, posture and body tension and to optimize them, is to complete exercises with low repetition rates as technique training.<br /><b><br /><span style="font-size: x-large;">Stimulus for training – Keep boredom at bay!</span></b></span></span></div>
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<span style="color: white;"><span style="font-size: large;">Working out means exposing your body to stimuli that it adapts to and in the course of which it will reach a higher level. If, however, you repeat the same workouts and exercises too often, or if you don’t increase the degree of difficulty and volume, hardly any new training stimuli will be achieved. As a result, stressed muscles will barely be developed any further.<br /><br />We therefore recommend to dare to attempt workouts and exercises which you have never done before or to take into consideration increasing levels of difficulty, volume, changing workouts and training workloads and thus put you on the fastest route to achieving your objective.<br /><br /><span style="font-size: x-large;"><b>Regeneration - Strength is born of rest!</b></span><br /><br />If the body is not given sufficient time for regeneration, the systems involved – muscles, metabolism, lung, nervous and cardiovascular systems – constantly find themselves in a slightly depleted state and thus unable to perform optimally. A reduced training workload as well as taking longer breaks between workouts will give your body the time it needs to process the stimuli of high intensity training.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><span style="font-size: x-large;"><b>Sleep - when the body is running on overdrive</b></span><br /><br />Closely related to the theme of regeneration is the topic of sleep. The above systems regenerate during sleep. If you sleep irregularly, restlessly or simply too little, the hormones essential for regeneration cannot work effectively. This may result in weak performance, sluggish development and low stress tolerance, but also in negative effects on mental performance.<br /><br />It is therefore advisable to accustom yourself to a regular sleep pattern by trying to go to bed and rise at the same time, and to get about 7.5 hours of good sleep to best take advantage of sleep cycles.<br /><br />Those suffering from sleep disorders of any kind should avoid training shortly before bedtime, because it increases one’s body temperature for several hours after training and impacts the production of the sleep hormone melatonin. Having a big evening meal may also complicate falling asleep and the onset of the desired recovery processes, as the body uses too much energy on the process of digestion.<br /><br />If you suffer from severe sleep problems, which do not improve despite the above recommendations, you should search for the cause and, if necessary, consult a doctor. Achieving a good sleep pattern is necessary for good athletic performance and the quality of life in general. Also overtraining with inadequate recovery breaks can vice versa manifest itself in insomnia.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><span style="font-size: x-large;"><b>Nutrition - the right fuel is decisive!</b></span></span></span></div>
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<span style="color: white;"><span style="font-size: large;">One of the most common reasons for performance stagnation is a diet not tuned to your needs. While it is easy to find an acute cause for some not-satisfactory training performance – such as eating too much or too shortly before training, excessive alcohol consumption or general performance-reducing factors such as cigarettes – you will need to take a closer look, if stagnation persists over a longer period. Keep asking yourself: What are the factors affecting my performance? Where can I get more out of my training?<br /><br />Do I absorb too much or too little of a nutrient type? Is there a mismatch of macro-nutrients? Is the quality of the food I consume high enough or do the “little sins” take over? Do I absorb sufficient micro-nutrients from fresh fruit and vegetables? Is my water intake adequate?<br /><br />Changes in athletic and physical development are accompanied by changes in nutritional requirements. What worked well at the start may later on show only small effects. The reason is that your metabolism is adapting too. The good news: Especially in the field of nutrition, you may sometimes have to adjust only a few small screws, which will then drive you to new peak performances.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br />So if you have the feeling of not getting ahead or if you feel weak and exhausted in any way, other factors may often be the cause – not the training itself. Physical and athletic developments or performances do not distinguish an athlete, but mental strength does: the decision not to resign but to identify weaknesses, to work on them, and to continue to develop. In this, each person starts at his own level and will have to find inner strength: be it a beginner who improves his performance in a workout by several minutes from today to tomorrow, or be it an advanced athlete who struggles for weeks to improve his performance by a few seconds: Sweat, effort, and the absolute will to continue and to improve yourself steadily will make a Free Athlete out of every one of us!</span></span></div>
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<span style="color: magenta;">source : https://knowledge.freeletics.com/en/5-ways-to-get-more-out-of-your-workout/</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-67250533989743047072015-08-26T09:00:00.000+08:002015-08-26T09:00:01.544+08:00The Scoop on Supplement Safety and Regulations<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: white;"><span style="font-size: large;"><b>Overview</b><br /><br />More and more people are turning to supplements as a way to fill in the gaps in their diets. The elderly rely on nutritional supplementation to keep their bones strong and minds sharp. Bodybuilders and weightlifters have turned off the steroids and turned on to natural supplementation to increase muscle and reach training goals. There are nutritional drinks available for children to keep their recommended daily allowances at a positive level.<br /><br />With so much reliance on supplementation, it’s a good idea to answer a few of the questions that are brought up on a regular basis: Are supplements safe? Are supplements regulated? What do they do?</span></span></div>
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<span style="font-size: large;"><br /><span style="color: white;"><b>Supplement Safety</b><br /><br />The safety of supplements has long been in question since the FDA (Food and Drug Administration) does not actively regulate supplements. In fact, there is little interference by the FDA unless gross negligence is found to be present — and even then what items are pulled is arbitrary.<br /><br />The USDA also has no say when it comes to supplements. When it comes to choosing a supplement, it is best to choose a name brand and a company that has been around for a while and deals with nothing but supplements. These companies are built on their reputation and integrity — if they lose either, they lose their company altogether. This may not seem like the greatest way to choose, but it is better than finding out your supplement is made by a company that also makes tires.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>Supplement Regulation</b><br /><br />Supplements are not required to meet the same safety and effectiveness guidelines as drugs because they are considered a “food.” FDA approval is not required in order for a dietary supplement to be sold, but there are some governing groups that do sift through the imposters and put their stamp of approval on proven supplements.<br /><br />The United States Pharmacopeia (USP), NSF International and United National Products Alliance are groups that can help distinguish the good from the bad. You’ll find at least one of these seals of approval on supplements that are legitimate and pure.<br /><br />A lot of supplements sold cheaply worldwide are often found to have completely worthless substances in them and usually not a speck of the supplement you are purchasing. The next step is to do some research. There’s a lot of information at your disposal online, and it’s worth your time to discover what is legitimate and what isn’t. A third option is to check with the Better Business Bureau and look at other sites to check for complaints about the company or manufacturer.<br />Ingredients, Side Effects and Allergies<br /><br />Reading the label will sometimes give you a very good idea of what you are getting. It only takes a minute, but it can be the difference between buying a pure product and bogus one.<br /><br />Not all supplements will list their ingredients — that’s a red flag. Ingredients are listed in the order of most to least. If you buy a protein powder and whey is number seven or eight (or last) on the list, you are getting powdered filler with a dash of whey protein. That’s not worth your time or money and will do nothing for your health.<br /><br />In early 2015 in a crackdown on misleading labels, GNC agreed to strict testing regulations after New York’s attorney general alleged that 80 percent of herbal products sold by GNC, Target, Walgreens and Walmart didn’t actually contain any of the herbs listed on the product labels.<br /><br />Be diligent and don’t be swayed by “deals,” because you may end up with something that will do absolutely nothing for you. You will also need to check the label for possible side effects and/or allergic reactions. If a supplement has a filler with a milk base, a person who is lactose intolerant may react to it. If you’re on prescription medications, checking with your physician is important to rule out any possible drug interactions.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>What About Muscle-Building Supplements?</b><br /><br />Weightlifting is an important part of so many people’s lives — it’s no longer just the 20-something men trying to build up their bodies. Women, teens and the over-50 crowd have all begun to seek the benefits of weightlifting. You don’t have to supplement to lift weights, but muscle mass, form, strength, agility and recovery will be greatly enhanced by using an all-natural supplement.<br /><br />Pure whey protein or 100 percent creatine and amino acids are all excellent supplements that have science, years of testing and results to back them; the improvements made with these supplements is undeniable. So if weightlifting is part of your fitness routine, taking a supplement is more helpful than not taking one at all.<br /><br />Considering all these issues may seem overwhelming, but it doesn’t have to be. Bottom line: Do your research and talk to your health care providers and you’ll be able to reap the many benefits of supplements.</span></span></div>
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<span style="color: magenta;"><span style="font-size: small;">source: http://www.livestrong.com/article/1011440-scoop-supplement-safety-regulations/</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-60814453816299547982015-08-16T18:41:00.003+08:002015-08-16T18:41:38.999+08:00Warrior Schedule 17th - 23rd Aug 2015 - Includes Training for PBIM and Spartan Race <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-58619853954086679022015-08-12T09:00:00.000+08:002015-08-12T09:00:01.940+08:00The Common Cause of Running Injuries Most People Overlook<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: white;"><span style="font-size: large;">It may sound counterintuitive, but the best long-distance runners didn't get so good from running alone. To run harder, better, faster, stronger, they supplement their runs with other forms of exercise like cross-training, strength training, and interval running. Studies show these are all important elements in any training plan to become a better runner .<br /><br />But many runners still neglect one crucial component of training: improving their balance. Research shows balance training can be used to prevent and treat acute ankle sprains, and reduce the chances of ankle injuries in the future .<br /><br />After all, the last sound any runner wants to hear while running is a Rice Krispies-style snap, crackle, or pop signaling the dreaded ankle sprain. Depending on its severity, a sprained ankle can disrupt even the most carefully planned training schedules and take anywhere from four weeks to a seemingly endless 12 months to fully heal. Ain't nobody got time for that.<br /><br /><b>The Source of the Sprain</b></span></span></div>
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<span style="color: white;"><span style="font-size: large;">Unlike repetitive stress injuries—like shin splints or runner’s knee—traditional ankle sprains are acute, trauma-related injuries from rolling an ankle on uneven terrain. This stretches or tears one or more main ligaments that connect the ankle to the foot, creating swelling and bruising at the site of injury. And it's even more common than you may think: An estimated 25,000 people suffer an ankle sprain every day in the U.S.<br /><br />But you don’t have to twist your ankle on a trail or an uneven sidewalk to experience a bothersome feeling in your lower leg. Moderate (rather than trauma-related) ankle or foot pain can also affect runners. "A large percentage of runners tend to overstride or pace improperly, which can lead to ankle soreness,” says Chris Johnson, a physical therapist, All-American triathlete, and triathlon coach.<br /><br />Another reason why runners get the short end of the ankle-sprain stick: Running is a plyometric activity, and bounding from one leg to the next with relatively short contact times puts considerable demand on a runner’s muscles and joints, which can lead to injury, Johnson explains.<br /><br />And that's where balance training comes in: “If a runner has difficulty balancing on one leg on solid ground, running will be that much more difficult due to the increased forces and dynamic nature of the sport,” Johnson says. </span></span></div>
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<span style="color: white;"><span style="font-size: large;">Need more convincing to improve your balance? Check out these four reasons:</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>1. You'll develop Herculean ankle strength.</b><br /><br />"Balancing exercises can strengthen the ankle and surrounding musculature that provide stability while running," Fitzgerald says. One study found that athletes with chronic ankle instability demonstrated significant improvements in their ankle strength after completing a four-week balance training programs .</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>2. You'll improve your sense of awareness.</b><br /><br />A neuromuscular component of balance known as proprioception (try saying that 10 times fast), or your sense of where your limbs are positioned in space, becomes impaired during an ankle sprain. Single-legged exercises train the brain to anticipate and coordinate movements in one’s leg muscles, making athletes less prone to recurrent ankle sprains . That's also why strength training, with a focus on improving balance and proprioception, can help runners (especially trail runners) skirt around surprise bumps and obstaces on the ground by heightening their awareness of where either foot will land, relative to other objects .</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>3. It helps you balance on one leg (a.k.a. run).</b><br /><br />“When you run, there’s a period of time when you’re completely in the air—unlike walking, when one foot is always in contact with the ground,” Fitzgerald says. “In this sense, running can be considered a very coordinated series of one-legged hops.” Single-leg exercises (like the ones we highlight below) can improve running-specific strength and limit any imbalances that might occur.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>4. It requires little to no equipment.</b><br /><br />Balance training can be done literally anywhere, at any time. Most single-leg rehab exercises fit easily into any routine, allowing injured runners to multitask like a boss.</span></span></div>
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<span style="color: white;"><span style="font-size: large;">So you've twisted your ankle—now what? First, it’s important to keep pressure off of the injured leg (remember<b> RICE: Rest, Ice, Compression, Elevation</b>). Next up: See a doctor who can recommend the best course of treatment, which may or may not involve an ankle brace to maximize ankle protection and minimize swelling.<br /><br />Whatever you do, don't run. Running too soon after a sprain may inflict permanent damage. In fact, people who have already had an ankle injury are five times more likely to have another ankle issue in the future . “Too often, I find that injured runners who seek physical therapy services are in denial,“ Johnson says. “They make the situation worse or prolong it by trying to run through it.” Chronic ankle instability from an incompletely rehabilitated ankle sprain can lead to further impairments and dysfunction, he adds.<br /><br />A better plan of attack: Focus on low-impact activities, like swimming, cycling, or rowing, which don’t require sharp, sudden ankle motions. As athletes gradually ease themselves back into the groove of running, Johnson recommends safeguarding against injury by not increasing their mileage more than 30 percent each week. (Other pros suggest following the 10 percent rule as an even more moderate plan for increasing mileage.)<br /><br />Finally, improve ankle strength and minimize the risk of re-injury with simple balancing exercises. These five moves are easy enough to do anywhere, anytime—even while brushing your teeth—to fortify injured ankles.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>1. Single-Leg Balance</b><br /><br />"Simply balancing on one leg without shoes is a great first step for most runners,” Fitzgerald says. Begin by balancing on the injured leg with a stable object nearby, such as a desk or a table. Perform the exercise without shoes, standing on a flat, stable surface. Count to 10, then rest. Eventually, work up to 60-second holds. Try to do three 60-second sets twice a day.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>2. Single-Leg Balance with Additions</b><br /><br />For an added challenge, balance on your injured leg with crossed arms, then with closed eyes. Finally, attempt to stand with the injured leg on a cushion (but build up to this slowly). Each of these additions will destabilize the body, making the single legged balance more difficult to perform. For each, count to 10, then rest. Eventually, work up to 60-second holds. Try to do three 60-second sets twice a day.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>3. Single-Leg Alphabet Drawing</b><br /><br />Once balancing on one leg becomes easy, Fitzgerald recommends dynamic balancing exercises. Stand on one leg, tracing the letters of the alphabet in the air with the elevated foot. “This dynamic motion requires the ankle to work much harder to stabilize the body,” he says. Complete the alphabet on one leg, then switch. Complete three sets on each leg.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>4. Single-Leg Squat</b><br /><br />Single-leg strength exercises such as pistol squats are very specific to limiting asymmetries and improving running strength, Fitzgerald says. To perform a single-legged squat, begin by standing on one leg, arms extended straight in front of the body. Slowly lower the body so that the standing leg almost makes a 90-degree angle with the ground. Return to the starting position slowly, controlling the movement as you rise. For added ankle strength, perform these exercises barefoot. Work up to 10 reps on each leg.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>5. Slow-Motion Marching Drills</b><br /><br />To further recuperate functional ankle instability and correct gait imbalances, Johnson recommends dynamic slow motion marching drills. March forward in a slow motion, keeping the thigh and knee flexed at a 90-degree angle. Perform the exercises barefoot with relaxed toes. First, attempt to march wobble-free for 30 seconds. To master the exercise, march wobble-free for 60 seconds.</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-77550076994668325082015-08-09T21:28:00.001+08:002015-08-09T21:46:08.089+08:00Spartan Up Training <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-88648236219271197672015-08-05T10:00:00.000+08:002015-08-05T10:00:00.606+08:00Does Working Out in the Rain Make You Sick?<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://healthyliving.azcentral.com/DM-Resize/photos.demandstudios.com/getty/article/171/64/87577002.jpg?w=560&h=560&crop_min=1&webp=1" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://healthyliving.azcentral.com/DM-Resize/photos.demandstudios.com/getty/article/171/64/87577002.jpg?w=560&h=560&crop_min=1&webp=1" height="400" width="400" /></a></div>
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<span style="color: white;"><span style="font-size: large;">It's a common medical myth that being outside in the rain or cold makes you sick. So, it's natural to assume that, by the same logic, working out in the rain or cold -- or both -- makes you sick. Neither, of course, is true. Being in rainy or cold conditions during exercise is not a direct cause of viruses like cold or flu. You must come into contact with a virus to contract these illnesses.<br /><br /><b>Why the Myth Endures</b><br /><br />The myth endures because it appears to people as if rainy or cold weather contributes to illness. Certainly there is a strong correlation between rainy or cold weather and viruses like cold or influenza. This is because more people are infected with these viruses during cold and/or rainy months. Plus, being outside in cold rain can cause temporary flu-like symptoms, like shivering or a runny nose. But in these cases, correlation does not imply causation. <b>Viruses cause these illnesses, not weather patterns.</b></span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>Being Indoors with People</b><br /><br />Cold and flu viruses tend to spike any time cold or rainy weather keeps people indoors more often than usual. During these times, people tend to be in closer proximity to one another as well. When you inhale the virus particles that a person breathes or coughs into the air, you can be infected. Whether to exercise indoors or outdoors is not the issue.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>Body Temperature Drop</b><br /><br />When you get wet outdoors, your body temperature drops. This is offset somewhat by exercise, which increases your body temperature. Even so, especially cold rainy conditions may cool the body enough to cause hypothermia, particularly if your clothes are drenched in water. Hypothermia strains the body, including the immune system, and this may heighten your chances of becoming infected with a virus. In such cases, rain may aggravate your immune system, but it is not the direct cause of illness.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>Immunity Benefits of Exercise</b><br /><br />Cardiovascular exercise helps boost the function of the immune system. This is true regardless of weather conditions. In other words, your immune system function will improve whether you choose to exercise indoors or outdoors during a cold rain. This can make you less likely to contract a cold or flu virus.</span></span></div>
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<span style="color: white;"><span style="font-size: large;"><br /><b>Precautions</b><br /><br />Exercise common sense when carrying out your exercise plan in the rain. MayoClinic.com recommends staying indoors if the outside windchill reaches zero degrees F or lower. By the same token, it's probably unwise to exercise outdoors in freezing rain, in which quick accumulation can make you more prone to falls and injury. If you have asthma or any other chronic illness, consult your doctor before beginning a new exercise program.</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-5710242590584768112015-08-02T17:14:00.001+08:002015-08-02T17:14:08.471+08:00Beach Training <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-80053716690690507842015-07-29T10:00:00.000+08:002015-07-29T10:00:00.906+08:00Testimonial : Promoting Fitness for Life! <div dir="ltr" style="text-align: left;" trbidi="on">
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</xml><![endif]--><span style="font-size: large;"><span style="color: #f3f3f3;"><i>We received a heart warming testimonial from Sally before she left Penang and she encourages us to share it with everyone. Thank you Sally, WBC is proud to have made an impact in your life, we wish you all the best and keep up the fitness routine :)</i></span></span></div>
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<span style="color: white;"><span style="font-size: large;">Testimonial:<br /><br />I would like to thank Warrior Bootcamp and all of its coaches for encouraging me over the past two years and helping me meet my fitness goals. I am definitely “fitter, faster, tougher, stronger” than when I started, and I plan to continue pursuing a healthy lifestyle back in Texas!<br /><br />Warrior Bootcamp can proudly boast many satisfied customers, largely due to the wonderful coaches that lead the sessions. Each coach is very fit themselves, shows up prepared and on time, and is a skilled motivator, encouraging participants to work hard and never give up. (I always run a little faster when I pass one of them!) All have had training in injury prevention and CPR, and some specialize in sports medicine and nutrition. Safety is top priority: participants are encouraged to use proper form when doing exercises, and rest/recovery periods are built in to each workout. Coaches also regularly share advice on topics related to overall health, such as sleep, proper diet, and mental resilience. Additionally, they offer regular fitness assessments to record each individual's progress. It’s fun to challenge myself to do a little better each time!<br /><br />Being a Warrior, I’ve accomplished things I never thought I’d do. I ran my first 10km (and a 12km a month later!), fought hard and had fun in the Warrior Games, participated in the Round Island relay, carried 5kg in a rucksack up Pearl Hill, and even achieved Warrior of the Month! My fitness has drastically improved over the past two years; I’ve lost 4-5 kg, significantly reduced my body fat %, and am as fit as I’ve ever been as an adult. I sleep well at night, feel energetic and healthy, am more mentally tough and resilient, and am motivated to continue a lifestyle of proper diet, sleep, and exercise.<br /><br />Of course, I’ve had a lot of fun as well! I've met people from all over the world, and there’s nothing that unites like sweating along with someone else in the hot sun! Whatever fitness level, members encourage others in their progress and receive encouragement to keep going and never give up. We enjoy a variety of games, are playfully competitive, work as a team to win relays, and sometimes get dirty. One of my favorite sessions involved rolling through the mud in the rain!<br /><br />Warrior Bootcamp Penang is united as a team by the spirit of fitness and fun, and the color red. I am always proud to stretch out my hand at the end of each session, declaring and believing I really am a "Warrior!"</span></span></div>
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<span style="color: white;"><span style="font-size: large;">- Sally Dewhirst</span></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-68422331823831714602015-07-26T10:57:00.001+08:002015-07-26T10:58:45.985+08:00More than a Workout: Warrior Fitness 27th Jan - 2nd August 2015 <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-44765997464477051052015-07-23T09:00:00.000+08:002015-07-23T09:00:00.752+08:0012 Deadly Workout Sins<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: white;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: large;">Not seeing results with your workout? Maybe you're committing one of these workout sins</span></span></span></div>
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<span style="color: white;"><a href="http://images.abbottnutrition.com/BODYFORLIFE/IMAGES/article_training_stretch.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://images.abbottnutrition.com/BODYFORLIFE/IMAGES/article_training_stretch.jpg" /></a><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: large;"><br /><br /><b>Sin #1: Too much, too soon</b><br />"If women want their arms smaller, their abs smaller, or their thighs smaller, they typically will work those muscles every time they work out," says Melyssa St. Michael, a personal trainer and director of UltraFit Human Performance. But you need 72 hours to go through one metabolic cycle, which promotes healing of the tissue that was torn during your workouts. If you’re training the same muscle group every day, your body won’t have a chance to recover, slowing progress and leaving yourself open to injury. If you’re a beginner, train your full body two to three times per week. Once you can do this with no soreness, train your upper body one day, your lower body on the second day, and take a day off on the third day.<br /><br /><b>Sin #2: Going cold</b><br />Going into your workout cold is a big no-no. Warming up lubricates the joints by thinning the synovial fluid that buffers them, which will give you a better range of motion and put you at a lower risk of injury. Brad Schoenfeld, a personal trainer and author of Look Great Naked and Look Great Sleeveless, suggests warming up with five to 10 minutes of a cardiovascular exercise at 50 to 60 percent of your maximal heart rate. If you’re weight training, you can warm up by doing one to two lighter sets of each exercise before piling on the weights.<br /><br /><b>Sin #3: Not getting enough Z’s</b><br />When you sleep your body releases growth hormones and repairs the trauma done to the muscles during the day. If you don’t get enough sleep, you don’t go into the repair and renew cycle that your body hits at its third to fourth hour of slumber. Everyone’s a little different, but you should log in a minimum of six hours of snooze time per night. To get the best sleep, keep your room dark and cool, and use a noise generator, such as a fan, if your environment is noisy. Try to go to bed and get up at the same time every day.<br /><br /><b>Sin #4: Eating like a bird</b><br />Many women starve themselves and over exercise, according to St. Michael. But if you don’t eat enough during the day, your body goes into starvation mode and slows down its metabolism, making it even harder to lose weight.<br /><br />When you exercise intensely, your metabolism revs up for up to 46 hours after you’ve finished exercising—and this is when the greatest fat-burning effect takes place. But if you don’t get enough calories for fuel, you can’t exercise intensely enough to make this happen. </span></span></span></div>
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<span style="color: white;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: large;"><br /><b>Sin #5: Skipping the stretch</b><br />As we get older our muscles lose some of their elasticity, and as a result we lose flexibility. "That can cause postural problems and cause us to be more prone to straining a muscle," says Cedric Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise. Stretching twice during your workout is optimal. By stretching after your warm-up you can prepare your muscles for exercise. And by stretching following your workout, while the muscles are warm, you’ll improve your flexibility. For best results, hold each stretch for at least 10 seconds.<br /><br /><b>Sin #6: Ignoring the negative</b>If you focus on lifting a weight—the concentric or positive component—and then just let it fall back into place, your sin is in neglecting the negative. The process of letting the weight back down is called the eccentric component, and it’s at least as important as the concentric component for stimulating muscular development. Ignore it and you’ll only get half the results. In addition, there’s a much greater probability of injury when you let gravity pull the weight down—this places the joints at a high potential for pulls and tears. Schoenfeld suggests lowering the weight twice as slowly as you lift it.<br /><br /><b>Sin #7: Not understanding your exercises</b><br />Admit it—sometimes you see someone doing an exercise you’ve never seen and say to yourself, "That looks cool! I think I’ll try it." But not understanding the exercises you’re doing is one of our deadly workout sins.<br /><br />"It’s important to understand what your goal is, and how the exercises are going to get you to that goal," St. Michael says. For example, many do leg presses hoping to make their legs smaller. However, leg presses are a multi-joint exercise that tends to be a mass-builder for legs. On the other hand, single-joint movements such as leg extensions and leg curls concentrate on smaller muscle groups and lend themselves to a smaller, leaner look.<br /><br /><b>Sin #8: Having an "all or nothing" mentality</b><br />Your New Year’s resolution is to start an exercise program, and you begin with a bang, working out like a demon every day. But then life happens—you catch a cold, or things get crazy at work, or you go on a vacation—and you miss a few days or weeks at the gym.<br /><br />That’s not the sin. The sin is having the attitude that because you let your exercise regimen slide, you may as well give it up for good. After all, exercise is only good if you keep at it, and if you skip it you’ve lost everything you’ve worked for, right?<br /><br />"That’s really not the case," St. Michael says. "Something is better than nothing, and even if you only exercise once a week for a month because you’re on vacation, that’s still four days of exercising. Keep in mind that this is a long term goal."<br /><br /><b>Sin #9: Getting stuck in a rut</b><br />When it comes to exercise, variety is the spice of life. "When you do, say, a shoulder exercise, you’re training many of the fibers of the shoulder muscles, but not all of them," Schoenfeld says. "To work out all of the fibers in a muscle, you need to use different movements—using different angles or even just changing your grip on the weights."<br /><br />This goes for cardio as well as weight training. "When you use the same exercise over and over, it’s a repetitive motion task, just like typing at your keyboard, which can produce carpal tunnel syndrome," Schoenfeld says. So falling into a cardio rut ups your chances for injury.<br /><br />Mixing up your workout also combats boredom—always a handy excuse for skipping the gym. Schoenfeld likes to change his routine from session to session, but he suggests giving your routine an overhaul at least once every six weeks.<br /><br /><b>Sin #10: Swinging weights</b><br />The ABCs of lifting weights are "Always Be in Control." When you use momentum to swing the weights around, you’re not targeting the muscle that the exercise is meant for. Worse, Schoenfeld says, you’re increasing your chances of injury. To squash this sin, make sure your lower back is tight and the only thing that’s moving is the joint (or joints) related to the exercise you’re doing.<br /><br /><b>Sin #11: Being too lightweight</b><br />You may think that if you lift too much weight, you’ll bulk up to Schwarzeneggerian proportions. But it just isn’t so. "Women don’t have anywhere near enough testosterone to produce significant muscle growth," Schoenfeld says. If you want to get a good workout, you need to tax your muscles. "You should not be at the end of a set able to do five more reps," Schoenfeld says. According to Bryant, if you’re using the right amount of weight, you should be able to perorm at least eight reps, but not more than 15, before your muscles are fatigued.<br /><br /><b>Sin #12: Nixing the H2O</b><br />When you exercise, you increase your metabolism and create heat. "If you don’t consume sufficient amounts of fluids to maintain your hydration status, your body will conserve fluids, so you won’t sweat as soon or as much," Bryant says. "As a result, you won’t dissipate adequate amounts of that heat."<br /><br />Do you want to drink water before, during or after exercise? The answer is all of the above. Down 16 ounces before working out, 4 to 6 ounces every 15 to 20 minutes during your workout, and then top it off with even more water after you’re done exercising.</span></span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-48229257675732279922015-07-19T11:10:00.001+08:002015-07-19T11:10:08.982+08:00Warrior Schedule: 20th- 26th July: Obstacle Race Training this Friday and Saturday Morning <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-10650478869263879312015-07-15T09:30:00.000+08:002015-07-15T09:30:00.526+08:00Label Language<div dir="ltr" style="text-align: left;" trbidi="on">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-65409887721460655572015-07-12T13:52:00.005+08:002015-07-12T13:58:26.566+08:00If you have been wondering what Warrior is all about, the come check us out on Monday 20th July for a free workout. Sign up details here <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-64400251836774883612015-07-08T12:00:00.000+08:002015-07-08T12:00:03.918+08:00The Two Most Important Things You Can Do Before a Workout<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="color: white;"><span style="font-size: large;">There is a ton of information out there addressing things like
training, supplementation and best practices, in terms of what you
should do before a workout. It can be overwhelming trying to sift
through it all and figure out what works best for you. Each of us has
unique needs and what works for me may not work for you. Here’s what the
latest research says about two of the most important things you can do
before a workout: hydration and fuel. </span></span></b></div>
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<b><span style="color: white;"><span style="font-size: large;"><b>Hydrate: </b> </span></span></b></div>
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<b><span style="color: white;"><span style="font-size: large;">Did you now that performance decrements can
be apparent with just a 1 percent loss of body fluid? As a result,
going into a workout dehydrated decreases your time to exhaustion and
inhibits performance. As the percent of water loss increases, the
severity of symptoms increases and time to exhaustion decreases. Water
is necessary for a number of bodily functions, including
thermoregulation. Make it a point to stay hydrated before you head out
for your next training bout. </span></span></b></div>
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<b><span style="color: white;"><span style="font-size: large;"><b>Fuel:</b> </span></span></b></div>
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<b><span style="color: white;"><span style="font-size: large;">There is a long-standing debate about whether
it’s best to perform cardio after a fast or after fueling. Although
fasted cardio can help tap into fat stores (because glycogen stores are
low or depleted), this doesn’t necessarily translate into the best or
most intense workout. If you think about it from a physiology
standpoint, the body’s main source of energy is carbohydrate, which it
can use during high-intensity exercise because it requires less oxygen
to metabolize. Training at greater intensities helps increase
post-exercise oxygen consumption (EPOC), which makes it possible to
continue to burn fat beyond a workout. Conversely, when you exercise at
lower intensities (using fat as a fuel source), your body will not be
able to burn energy at the same rate as it did when exercising using
carbohydrates as the primary fuel source. </span></span></b></div>
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<b><span style="color: white;"><span style="font-size: large;">What are the best fuel sources to consume before a strenuous session?
Simple carbohydrates are quickly digested and absorbed into the muscles
via the bloodstream. This provides the muscles with energy, which
allows you to train harder, faster and longer. Fruits and liquid
carbohydrate solutions are both good options that can allow you to go
into a workout feeling fueled, but not overly full. </span></span></b></div>
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<b><span style="color: white;"><span style="font-size: large;">The next question to answer is how much fuel you need and how soon
before a workout you should consume it. This will be different for every
person. Some people can eat right before exercising, while others need
more time to digest their food. And how much food you need will depend
on the duration and intensity of your workout. Figure out what works
best for you and always be sure to drink enough water before your
workouts.</span></span></b></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-15020259883190821012015-07-05T16:16:00.002+08:002015-07-05T16:16:53.756+08:00Spartan Up training <div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17178917956777818231noreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-47501837878365020072015-07-01T09:00:00.000+08:002015-07-01T09:00:01.644+08:00OPERATION WARRIOR TRANSFORMATION<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="Body" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span>WBC has just completed its first Nutrition and Weight
Management programme, OPERATION WARRIOR TRANSFORMATION, over the period 13
April to 8 June.</span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span>Operation Warrior Transformation (Op WT) is an 8 week
programme focusing on healthy diet, nutrition, exercise and attitude. It is a
group programme designed to help people;</span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Lose
weight or gain weight, if necessary,<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Gain
knowledge on diet, nutrition, and exercise, <span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Learn
mental skills to change thoughts and behaviour,<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Receive
support from the group setting,<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Identify
unhealthful habits in their lifestyles, adapt or eliminate these and replace
them with more healthful habits,<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Improve
mental health through an increase in self-efficacy and self esteem, <span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Learn
about the effects their current lifestyle has upon their bodies and their
wellbeing,<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Compare
their results from after the programme with the beginning of the programme, and
to<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; margin-left: 9.8pt; text-align: justify; text-indent: -9.8pt;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%; position: relative; top: 1pt;"><span>•<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="line-height: 120%;">Encourage
membership & participation at Warrior Bootcamp.<span style="position: relative; top: 1pt;"></span></span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
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<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">The programme
is not just for those who want or need to lose weight. It is also for those who
are significantly underweight and need to gain extra </span><span style="line-height: 120%;">‘</span><span style="line-height: 120%;">healthy</span><span style="line-height: 120%;">’ </span><span style="line-height: 120%;">weight, and for those who want to
improve their physical performance by being lighter and leaner, which reduces
the chance of injuries and can assist with speed. The programme is also for
those who want to learn more about good nutrition and review their current
eating habits.</span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">44
participants started the programme, with 40 finishing the entire 8 weeks. From
the 40 who completed the programme, a <span style="color: yellow;"><span style="font-size: x-large;">total of </span></span></span><span style="line-height: 120%;"><span style="color: yellow;"><span style="font-size: x-large;">144.1kg was lost</span></span>,</span><span style="line-height: 120%;"> with weight being gained by those
who participated with the goal of gaining weight. In addition to this massive
weight loss, from those who completed the final measurements, <span style="color: yellow;"><span style="font-size: x-large;">a total of 549.5cm
was lost from their circumferences</span></span> - this is a massive total of 5 metres of
body fat!</span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">The
participants of the programme were a fantastic group and really assisted and
supported each other throughout the programme. This group support made the
programme successful, and the attitude displayed by the participants was
inspiring and motivating - everyone wanted to succeed, and they (mostly) did!
Some were new to both Warrior and exercise, and others were members of
the Warrior family already. The diversity of the group added to the success. </span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="color: yellow;"><span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="font-size: large;"><span style="line-height: 120%;">As the Lead
Coach on the programme, I found the results of the participants incredible, but
despite the fantastic physical results, it is the changes I noticed in peoples
mental health that I enjo<span style="background-color: magenta;"><span></span></span>yed the most. The move towards physical health and
fitness has a significant and noticeable effect on peoples attitudes and mood,
and, as a psychologist, it is incredibly inspiring for me to see people bloom
both physically and mentally. The changes I noticed<span> </span>in people included more energy, greater
self-esteem, a higher self-efficacy and belief that their goals can be
achieved, more positive moods, and of course, a massive reduction in body size.</span></span></b></span></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">Another
Operation Warrior Transformation will run in September/ October (dates to be
confirmed), so if you want to experience the same positive results as those
above, watch this space! </span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">Thanks to all
those who participated in the programme - you made the programme successful!
May you continue with your healthy habits throughout life.</span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
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<div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="color: red;"><span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="font-size: large;"><span style="line-height: 120%;">COMMIT,
FOCUS, BELIEVE, ACHIEVE</span></span></b></span></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<div class="Body" style="line-height: 120%; text-align: justify;">
<br /></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">Mariane Wray</span></span></span></b></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;">
</span></span></b></span><div class="Body" style="line-height: 120%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><b><span style="color: white;"><span style="font-size: large;"><span style="line-height: 120%;">WBC Coach</span></span></span></b></span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5700216728457718635.post-33807753272259710532015-06-28T18:26:00.003+08:002015-06-28T18:26:36.890+08:00Uncommon training <div dir="ltr" style="text-align: left;" trbidi="on">
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