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)

Rules of basketball & Street basketball

Hey basketball fans! I am back to my third post. Anticipating what am I going to post? Today I am going to post about the basic rules of basketball and SOMETHING.. Continue reading my blog to know what I am going to post!

What are the RULES?
In Singapore, we talk about double dribbling, traveling, step. What are these terms?
Double dribbling is when you dribbled the ball and held it with your two hands. You cannot dribble again. If you dribble again, that's a double dribbling foul.

Traveling is when you hold the ball and attack the rim with more than 3 steps. The maximum steps are 2. When you are holding the ball after the 2 steps, you cannot move your pivot foot, if you moved that foot, it is traveling.

Step is the term we called in Singapore. It is when you hold the ball, attack the rim, but you didn't released the ball. It can only happen when you are on the offensive side. That is called step.

In USA, NBA have some other rules like shot clock violation, goaltending, charging/blocking/defensive fouls etc.. To have more information of NBA. Please visit this site. http://en.wikipedia.org/wiki/Rules_of_basketball.

 

This is one of the famous referee is NBA. Joey Crawford is his name.

 

Next, STREET basketball is the SOMETHING that I am going to talk about!

What's the difference between street basketball and official basketball? Street basketball are basketball with rules outside of NBA. This kind of basketball is usually played in USA, but other countries, for example, Singapore also have citizens playing it.

Street basketball is the kind of basketball with a lot of mixtures of crossovers, fakes, passes, and alley oops. For my own opinion, I find it very cool, but some other people might find it quite offensive as they don't like it.

People in the USA like The 'Professor', Hot Sauce have inspired me play street ball.

This is The 'Professor' dressing up as Spiderman!

This is The 'Professor' !

This is it for today! Wait for my next post :)

- Ben ~

Benefits of Swimming

Hi readers! Today's post would be on the benefits of Swimming! 

Benefits:
1. Tone and strengthen all muscles
     - Most workouts deals with mainly a certain group of muscles, which affects the functioning of  smaller group of muscles that protect and support our joints and bones. However, swimming exerts equal stress and strain on all muscle groups that helps strengthen and tone our entire musculoskeletal system.

2. Builds a healthier heart

     - Most cardiac patients are not advised to perform strenuous physical activity due to the risk of cardiac  overloading and changes in blood pressure. However, as swimming exerts more pressure on limbs as compared to the heart, it is an ideal activity for cardiac patients.

3. Improves asthma condition
     - Swimming is a sport that increases the rate and depth of breathing, thus it is known to improve asthma conditions.

4. Increases healthy circulation
     - As Swimming mobilize all the limbs and muscles, it promotes a healthy circulation by increasing the venous return to heart as result of lower limb activity. It also decreases pain, discomfort and swelling of joints and tissues.

5. Provides a low impact environment
     - Water submersion helps decrease the pressure on spine, thus it allows our joints, tissue and muscles to function independently.

Styles of the game.

Hey guys! How are your progress with the healthy lifestyle? Well stay strong and motivated to do something that would keep you at your peak even at any age of your life.Apart from what i covered from the previous post, I would be covering the different playing styles or methods different team uses to their advantage to win games."Practice makes perfect" would be what most teams do to perfect their playing style whether it is the quick and deadly counter attacking playing style or may it be the style where the team would control the game with ball possession .

Here's a video of Manchester United displaying a fast counter attacking situation that they applied perfectly against Arsenal.Notice they put themselves in and easy goal scoring position by using the speed of their players to force themselves in a 3v2 situation. 

Manchester United made themselves famous with this attacking style which many would prefer,Barcelona is a team which playing styles differ from Manchester United, their style of play are short accurate passing and overpowering the other team with majority of the ball possession."Patience is a virtue" and Barcelona is the team that mastered this playing style with their "Tiki-Taka" movement. 

Basically, i hope you guys would have a deeper understanding to the game that its not just people kicking the ball and scoring goals but there are other factors that comes into play in a professional game.However, playing casually would also serve your lifestyle well or it may be just out of curiosity in the game. 

 

And please feel free to comment below if you're interested to know a certain something about football and i'm sure i'll be replying to your questions on my next post! I hope you guys would get something out of this and maybe apply those different playing styles that i've shared or you my even create your own playing style master it step by step cause practice makes perfect right? 

 

So I encourage all of you guys again to believe in what you think benefits you cause "if you dont believe you can do it then you have no chance at all" 

Done by: Joel Zhao

How to overcome your fear of water?

Hi readers!

In the last post, i've introduced how Swimming came about. In reply to the comment in the previous post, i'm going to talk about the fear of water, and most importantly, how to overcome it.

Causes of fear of water:

• Exists as an instinctive fear related to the fear of drowning.
• Caused by the fear of the unknown, of what might be lurking below the water surface in deep, cloudy or muddy waters.
• Related to a bad experience that occurred in childhood.
• Fear of water can be passed down from the parents genetically.
• May have been ingrained by swim teachers that used inadequate and/or stressful methods to teach swimming.

However, you don't have to feel bad as everyone has a different level of confidence in being water. I assure you the level of water can be changed depending on certain circumstances.

For example, before i started picking up Swimming as a sport, i also had the fear of water. But after attending Swimming lessons and practicing the skills, I have overcome the fear. However, if i do swim in a lake or oceans, I still have a certain level of anxiety at the beginning, as it is at an unfamiliar location. The point i want to make is that having a little anxiety when you start swimming is normal and everyone experiences it.

Acclimating To Water

The video shown below is a guide as to how to overcome your fear in water.

I hope that these information would provide you the necessary information on how to overcome the fear of water! :)

-Florence :D

POREOTICS .

this is poreotics !(no copyright intended)

HELLO ! i am here again , posting about dance ! previously , i showed you a crew called "QUEST" ! both QUEST and POREOTICS are form the dance competition called A.B.D.C (America's Best Dance Crew)and both are winners from different seasons . now , you must be wondering why i would show you POREOTICS ... here's why:

POPPING !

now some of you might know , some might not . to put it simply , popping is using your body to "pop" or a "hit"

the reason why i would show you about poreotics is because they are well known to be awesome "poppers" and that they would be the best example to teach you !

 

with enough practise , i honestly believe ANYONE would be able to "POP" .

and before i end , here a lil' motivational quote about dancing :

(image taken from tumblr)

leave comments if you want to know more about popping or any other kinds of styles of dance !

BUT WAIT . one more video one popping that will leave you awestruck !

Motivation through Jogging

Hello readers! I'm Jin Rong and I'll do my best to motivate you through Jogging.

Jogging is a form of trotting or running at a slow or leisurely pace.

Jogging = running slower than 10km/hr.

I'm sure all of you know how to jog but not many are actually jogging the correct way so I'll show you guys a short tutorial video on how to jog properly and another on the correct breathing technique.

Benefits of Jogging

- Increase physical fitness

- Increase stamina

- Burn fat (only after 20 minutes of jogging)

I'll talk more about some of the best places to jog in the next post and I’ll end of this post by showing you motivational video. Thank you for time! :)

 

 

                                                                        

born from a boombox.

many of you have heard of it , but how many of you have actually tried to learn or even master a form of it ? you can dance in many different ways ! like comtemporary , the traditional waltz , pop n lock , or even the breaking ! people dance for various reasons : to feel free , to express oneself's a form of exercise etc. many of us actually like dancing , but dont know how to . here is where i might help !

but first :

(video is form youtube . no copyright intended)

( this group is called quest crew. my favourite dancing crew :D)

i hope you found the video AMAZING . anyway .. many of you might think that you do not know how to dance . but that is not true . all you need is practise , and you can make your body move in ways you would never think you could !

“People dance because dance can change things. One move, can bring people together. One move, can make you believe like there’s something more. One move, can set a whole generation free.” — Moose (Step Up Three)

 i myself LOVE to dance . and my inspiration mainly comes from 'hokuto konishi' one of the guys in the video you saw . and one of the first things i learnt to dance , and is probably the easiest , is the moonwalk . i literally took 5 minutes to learn , and it gave me the confidence to try more harder dance steps . so now , i shall help you to try it too !

(video is form youtube . no copyright intended)

there are many many different tutorials out there that can teach you various dances , all you have to do is search for the ones that suit the way you learn , and voila ! you can dance !
goodluck to those who are trying to learn the moonwalk ! im sure you'll be able to show it off to your friends next time :D

-sebastian

Healthy diet before a match & what to wear during a match

Hey basketball fans! Now you all know what's the fundamentals of basketball, I'm going to tell you all what's the correct food to eat before playing basketball to keep you healthy and furthermore, the clothing to wear when you're playing basketball.

Alright, for FOOD. Eat a diet high in carbohydrates, for e.g. cereals, peanut butter sandwich, pasta, orange juice, apples, bananas etc.

 

 

If it is a larger meal like lunch or dinner, eat at least 2 to 3 hours before the game. If it is a snack, eat the snack 1 hour before the game.

 Avoid fatty, greasy food. Avoid dairy product high in fats too!
Drink lots of water before and during the game to avoid dehydration, but too much isn't good. Drink sports drinks or fruit juice would be good.

If you're having a game or having practices in the late afternoon, make sure you eat your breakfast and lunch that day. Some fruits like bananas would be a good booster before the game!

Next, what to WEAR?

Wear a comfortable shirt and pants! WHY? You'll feel better during the game that's why!

The NBA players in USA wear jerseys.

Like this ~

 It looks comfortable doesn't it? You can choose to wear sleeveless, or the shirt you find it most comfortable!

You could wear a finger guard, elbow guard, arm guard, knee guard, and ankle guard to protect all your joints during the game, as incidents might happen.

For shoes, wear shoes that can let your feet to 'breathe', this will allow blood circulation, and thus your feet won't feel uncomfortable.

 

- Ben ~

 

 

Motivation through Football

Hey guys, I'll be sharing to you more about the world of Football which most of you may call,Soccer. Soccer is a simple as kicking a ball in the set or preset parameter, with goal posts at each ends and the objective is to score as many goals as possible in order for your team to win. There are mainly 2 types of games, the first, which is a proper game of football where 11 players play against other 11 players in a pitch.

 

 Soccer is known throughout the world and is considered an international sport which majority of the people would enjoy playing or even watching. This helps people connect with their common ground and discuss their.Personally for me, i support the team Arsenal and i may do a few references to their style of play! 

Some of us would be able to relate to football as anyone who is passionate for would be,football is not only just a sport, but for others is a lifestyle the develop during their teenage or youth days and may even stretch into their adulthood.Football may also be a distraction to all those virtual gaming etc, as in would serve you as a healthy lifestyle or even a a hobby. If you really think by not doing anything you'll be able to achieve something then you're wrong, you should not give up on your targeted goals even if its in different areas of your live and isn't about a sport, it may be academic or even socially."Results comes along with determination". 

Here is Arsenal who came back from losing and won the game in a epic goal fest of 12 goals, which ended up in 7-5.This proves that's all this are possible if you would believe and put all your effort physically and mentally and in this case, Arsenal setting their goals in winning.  

"Its not how you start,but how you end" 

So hey! i encourage you to go out and pick up a sport that would keep you healthy and maybe eventually finding a sport that you may like and even appreciate! Stay tuned and come back soon if you would like to know how soccer is played with the different styles and methods.Also, please check other blog post posted for more motivation in achieving your desired healthy lifestyle.

Done by: Joel Zhao