Motivation through Jogging

Hello again! I'll be talking more about how to lose weight through jogging and other interesting facts about jogging today.

Interesting facts
Metabolism will increase during and after jogging, this means that you will burn more calorie even after jogging(after burning effect). Only if you jog for more than 40 minutes and at a speed of 5-7 miles per hour.
Only jogging after 30 minutes, your body will start to burn off fats.
Best speed to jog will be around 5-7 miles per hour.
Jogging at a medium speed for a longer duration is more effective than jogging at high speed for a short duration.
Old people are not recommended to jog because it might damage their knee and risk having a heart attack but are recommended to brisk walk which decreases the chances of having heart diseases.
Regular jogging could add more than five years to your life expectancy.
Jogging is also the cheapest and simplest sports in the world.

What time should we jog?
MORNING
A morning run makes it more likely you will fit a workout into a busy day. Because in the evening, you might be tired from all the activities you had during the day and do not have the energy to jog.

EVENING
If you are not a morning person and consistently hit the snooze button – vowing to get up early the next day -- an evening run may be a better choice for you. Your body is slightly warmer in the evening, which means you may be able to hit a faster pace with a shorter warm-up. You may face less time constraints in the evening, so you can go longer. (I will highly recommend this option, however you must be discipline)

NIGHT
I would not recommend to jog in the night because you will be extremely tired from the activities during the day.

What should we wear/have when we jog?
- Dri-fit shirt (Dries easily)
- Shorts
- Socks
- Running Shoes (Personally recommend Adidas because Nike is overpriced)
- LOTS OF MOTIVATION

Where should we jog?
In my own opinion, the park will be the best place to jog.
There will be no cars around, peaceful, nice scenery and the smell of fresh air.
Jogging by the road side will probably be a bad idea because of the gas released by the cars can be harmful in large amount.

What to eat before and after the jog?
When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping or side stiches. Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.
Choose something high in carbohydrates and lower in fat, fibre, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fibre foods, as they may cause gastrointestinal distress.  After the run, there is something called the "Golden 1 Hour rule". During this period, do not consume any food if you want to lose weight, because during this period the body is burning of fats from the body. If you were to consume some food, the body will then burn off the food. Thus making the jog not effective. However, for those who do not want to lose weight. Just eating normally and try to avoid sugary food, because sugar is very bad for the body especially during this period.

Be motivated!

Hi readers!

This would be my last post for our assignment, and it would be on motivation to swim. I would be listing down 3 ways to boost your motivation to swim.

1. Partner up with someone who is better than you- successful swimmers would want to challenge themselves, thus by swimming with them, you are challenging yourself by rising to their level.
2. Show up early.
3. Set goals- Everytime you swim, track your personal best times, even if it's a simple practice session. Then set a goal to cut a few seconds off your best record, speak with your coach for suggestions on how to improve your stroke.

The video below is a motivational video inspired by Michael Phelps.

I hope that all of you would be motivated to swim and keep your body fit! :D

-Florence :)

Tips for better breathing for Swimming Freestyle

Hi readers!
I would be discussing on the tips for better breathing when you are swimming freestyle. Having the right breathing techniques determines how efficient you are as a swimmer.

1. Relax- Relaxation of the muscles in the neck and face is the most important for proper breathing while swimming.

2. Exhale- You should be exhaling whenever your face is in the water, in one constant stream of bubbles.
3. Keep half of your goggles submerged while breathing as overturning your head can slow your stroke rate and swimming speed.

Below is a video on how to apply the tips as above.

-Florence :D

"Spanish technique,English heart"

Hey guys, over the past posts, i've been covering with you different aspects of football, weather it is the playing style or the shooting technique, on however, on this blog post, i'll be sharing with you guys on my favorite player! My favorite is jack Wilshere from Arsenal.He is a dedicated young and awesome player who started his professional career with Arsenal at the age of 16.




Wilshere is a player known for his movement, vision, passing and combination play, as well as his leadership on the pitch.He is known to many to have a  "Spanish technique, but an English heart" with his evident style of playing with precise passing skills.Wilshere has been used in a number of positions, including as an attacking midfielder, a winger, and most regularly as a deep-lying central midfielder. In Wenger's words: 'He's a box-to-box player, more than just a holding midfielder.
Here are some videos of Wilshere and you notice the similarities between the video and you would find Wilshere's unique playing style and techniques.  

 

 

Wilshere has a playing style that i admire and aspire to be, how about you? Do you have any goals or person you look up to to find motivation in the sport or hobbies you do? Well, i suggest you find one and so you would have a clear direction as to where you are heading! Stay strong and do not give up or stop what you have already started! 

Done by : Joel Zhao

Dwyane Wade

Hey guys, guess what I am going to talk about today! NBA, yes NBA! What is NBA?

It is called National Basketball Association in long. NBA is an association in North America. The league was founded in New York City on June 6, 1946, as the Basketball Association of America (BAA). The league adopted the name National Basketball Association in 1949 after absorbing the rival National Basketball League (NBL).

There is one player I want to talk about, he is currently playing for the Miami Heat. His name is Dwyane Tyrone Wade, Jr. He is nicknamed Flash or D-Wade. Named the 2006 Sportsman of the Year by Sports Illustrated, Wade has established himself as one of the most well-known and popular players in the league. He had the top selling jersey in the NBA for nearly two years, as he led the NBA in jersey sales from the 2005 NBA Playoffs, until the midpoint of the 2006–07 season.

This is what he have earned.

NBA Finals MVP (2006)

9× NBA All-Star (2005–2013)

NBA All-Star Game MVP (2010)

NBA scoring champion (2009)

2× All-NBA First Team (2009–2010)

3× All-NBA Second Team (2005–2006, 2011)

3× All-NBA Third Team (2007, 2012–2013)

3× All-Defensive Second Team (2005, 2009–2010)

NBA All-Rookie First Team (2004)

2× NBA Skills Challenge champion (2006–2007)

Sportsman of the Year – Sports Illustrated (2006)

Sportsman of the Year – Sporting News (2006)

Miami Heat all-time leading scorer

Conference USA Player of the Year (2003)

Consensus NCAA All-American First Team (2003)

#3 retired by Marquette

Wade plays the shooting guard position, but is also capable of playing point guard. On offense, he has established himself as one of the quickest and most difficult players to guard in the NBA. Wade's signature one-two step allows him to dash past bigger defenders and occasionally get the extra foul shot. Wade is able to get to the free throw line consistently; he ranked first in free-throw attempts per 48 minutes in 2004–05 and again in the 2006–07 season. He has proven himself an unselfish player, averaging 6.1 assists per game throughout his career. After winning the NBA Finals MVP Award in 2006, Wade developed a reputation as one of the premier clutch players in the NBA.

This is a short video on how D-Wade passed his defender by using his killer one-two steps.

 

 

David Thorpe, an athletic trainer who runs a training center for NBA players in the offseason, also cites Wade's developing post up game as one of his strengths. "Watching Wade operate on the left block is literally like watching old footage of MJ (Michael Jordan)," comments Thorpe. Thorpe goes on to say that Wade's best moves from the post are his turnaround jump shot, double pivot, and what Thorpe terms as a "freeze fake", a pump fake Wade uses to get his opponent to jump, so that he can then drive around him to the basket. The main weakness cited in Wade's ability is his lack of three-point range; he has averaged .289 on three-point field goal attempts for his career.

 

This is an effective pump fake used by D-Wade to pass his defenders who are way taller than him.

 

Wade is best known for his ability to convert difficult lay-ups, even after hard mid-air collisions with larger defenders.

 

This is how he does it!

 

What he have achieved today, is because of his hard work, his hard trainings. This are some videos on the trainings he did.

http://www.youtube.com/watch?v=m_m9VG1-EJQ

http://www.youtube.com/watch?v=EYpxT3-UFEU

http://www.youtube.com/watch?v=Y_p7eVQoQ7w

http://www.youtube.com/watch?v=X72NaJN09QU

These are few of D-Wade's trainings videos. If you want to know more about his trainings, please click these links! :)

Lastly, if you want to play well in basketball. Have this in mind, hard work is the key.

- Ben ~

  

Knuckle Vs Curl

Hey guys, for this blog post, I would be covering 2 types of shooting techniques. Oh course there are many techniques in the world of football that you may use in different situations and different timings. However, i would be covering the technique of  knuckle balling and curling.These 2 shooting techniques are at total opposite ends of the different shooting techniques.A "knuckleball" in soccer refers to a ball kicked at very low spin, which results in a zigzag trajectory.

Knuckle balling is very unpredictable with its constant swerving and dipping motion.This technique takes alot of time and effort to be perfected and it is not easy to apply even if its correctly mastered.Above is a video on mostly knuckleball shots. If you were to watch the number 1 & 2 shots, you can see the mega dip and the swerving of the ball, which is also known as a knuckle ball.Also below, you see the world famous free kick from Cristiano Ronaldo with him performing and executing the knuckle ball technique perfectly.

With its deadly speed and unpredictability,the knuckle ball technique would surely cause trouble for the goalkeepers.However, there are those who use the other technique of curling.Curling is self explanatory along with few of these videos.  

 

So let me leave you with a thought, Knuckle or Curl? In anycase, do what you are comfortable with instead of being someone you want to be, because everyone is unique and has their own identity to carve.I hope you guys would stay motivated in what ever sport or healthy hobbies you are doing and i hope you would stay strong out there guys! 

Done by: Joel Zhao

ABDC

HEY EVERYONE ! for today , im going to be talking about this competition called ABDC ! what does it stand for ? simply : america's best dance crew ! it is very famous in america as many different crews come from all over the world to compete for the title of "america's best dance crew"
so far there has been 7 seasons , and in each season there is a winner . these are the 7 winnners :
season 7:ELEKTROLYTES !

season 6: I AM ME

       

season 5:POREOTICS . 

            

season 4 : WE ARE HEROES

               

season 3 : (my favourite) QUEST !

season 2 : SUPER CREW

             

last , but not the least . the name known WORLDWIDE . the very first winners of ABDC ...............

JABBAWOCKEEZ !!!!!!!!!!!!!!!!!!!!!!

these are the winners of ABDC . 

here is alittle video introducing the first 5 winners !

(but this is onlty part one , be sure to check out part 2)

so the reason whyi would talk about ABDC is because the few crews here were my inspiration for dance . the way they command the stage , and mesmorise the audience with such elegant movements of dance .... it would give me the motivation to start learning more and more about dance ! so i hope you find the same passion for dance as i did , especially after seeing all these crews , and maybe even fall alittle in love with them . they are awesome . you are awesome . we can all be awesome . same for dance . if they can dance , SO CAN YOU .

done by: SEBAS :D

(videos and pictures are not mine . no copyright intended)