I Am NUFFNANG’s Featured Blogger for the Month of October!
Thank you, Nuffnang, for featuring me as your Featured Blogger for the Month of October! I am so honored to be mentioned on your site. Read my story about how and why I started blogging here. Thank you for all your support and continue returning to my blog!
WIN Tickets To The Johnnie Walker Jet Black Party 2010 In Singapore
The Johnnie Walker Jet Black Party invites you to Step Inside and enjoy the ultimate VIP Formula One style club experience.
The Jet Black Party is one of the most popular parties in Singapore on The Grand Prix Weekend. I attended last year's party; also held at One On The Bund, after watching the F1 race at the Paddock Club. Needless to say, it was one of the highlights of my 2009.
At Jet Black, Johnnie Walker will blend the perfect mix of internationally celebrated DJs, world class mixologists and the hottest waterfront venue in Singapore, One on the Bund, to keep the energy of the Night Race alive long after the checkered flag falls. Watch this video to see what you missed last year and what to expect!
Formula One is one of the most exclusive and glamorous sports in the world and is a truly global spectacle, ranging from the history and style of Monaco to the excitement and energy of the Singapore night race. The Johnnie Walker Jet Black series provides a window into this exclusive world.
The party will be held on Saturday and Sunday (25 & 26th September 2010) starting from 1030pm. Door open from 7pm with an exclusive Johnnie Walker mentoring session. There will be a live screening of the qualifying round on Saturday and the final night race on Sunday with internationally-celebrated DJs such as DJ Andrew T, DJ Mia, DJ Brendon P and Poet Name Life spinning the decks to keep the party pumping.
TO WIN a pair of tickets to this exclusive party, simply answer this question:
"Why should you win a pair of tickets to this year’s Johnnie Walker’s Jet Black Party at One on the Bund?"
Leave your answers in the comment box below and the top 5 most creative answers will receive a pair of invites to the exclusive mega 2-day Johnnie Walker Jet Black Party at One on the Bund!
Contest ends on Monday, 20th September 2010 at 2pm (SGT).
Johnnie Walker Black Label on the rocks, my drink of choice for any occasion when it calls for one.
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Contest closed. The lucky 5 winners will be notified via email. Thank you for your participation!
The Explode Program: DAY 7
We have finally reached Day 7, which completes 1 out of the 12 weeks of the Explode Program. Day 7 is another cardio day. I recommend doing 20-30 minutes of running, similar to Day 3. You may choose either one the cardio days to do something else other rather than running such as cycling, rowing, elliptical, skipping, swimming or attending a cardio workout class at your gym.
If you're not desperately catching your breath, you're not desperately trying hard to lose weight!
Hilary Swank looks outstanding in this photo. True strength.
The Explode Program: DAY 6
Day 6 - Shoulders & Abs
1st Set: Dumbbell Alternating Front Raise – 4 sets x 8 reps
In a power squat position, grasp one dumbbell between your legs and raise your arm while pushing yourself up. Repeat with other arm.
*Tip: On your way up, keep your focus upwards instead of looking forward.
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2nd Set: Dumbbell Alternating Front Raise (Without Power Squat) – 3 sets x 8 reps
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.
Raise one dumbbell with elbows fixed in 10° to 30° angle throughout until upper arm above parallel to floor. Continue with alternate arm.
*Tip: Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.
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3rd Set: Dumbbell Lateral Raise – 3 sets x 8 reps
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly.
Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
*Tip: Maintain slight bend through elbows (10° to 30° angle) throughout movement. Knees must be slightly bent. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward.
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4th Set: Dumbbell Seated Rear Lateral Raise – 3 sets x 8 reps
Sit at edge of bench with feet placed beyond knees. Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising "pinkie finger" side up. Lower and repeat.
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5th Set: Dumbbell Shrug – 3 sets x 8 reps
Stand holding dumbbells to sides. Elevate shoulders as high as possible. Lower and repeat.
*Tip: Make sure you choose a dumbbell that is heavy enough that you can't do a bicep curl with.
* * * * *
For abs, do 5-8 sets of resistance exercises, preferably half on a machine and half on a mat, with about a 8-12 rep range per set.
Your abs work like any other muscle in your body and gain strength and mass only when stimulated with heavy resistance.
*Note: Doing 1000 crunches will not burn fat only on your abs - the body does not work that way and you cannot selectively burn fat. Cardio will do that for you, and ab exercises will build your core and have that 6 pack come out slowly.
Examples of some of my favorite abs exercises coming soon. I am working on my a video for it.
The Explode Program: DAY 4 & 5
Day 4. So we've worked on strengthening our upper body mostly and now it's time to work on your LEGS.
DAY 4 – LEGS
1st Set: 45 Degree Leg Press – 5 sets x 8 reps
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides.
Lower platform by flexing hips and knees until hips are completely flexed. Return by extending knees and hips. Repeat.
*Tip: Make sure your legs are at a 45 degree angle at the starting point. Do not allow heels to raise off of platform, pushing with both heel and forefoot. DO NOT lock your knees.
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2nd Set: Seated hamstring curls – 3 sets x 8 reps
Sit on apparatus with back against padded back support. Push hand lever to lower leg pads. Place legs in between pads. Release hand lever gradually. Grasp handles to sides with each hand.
Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
*Tip: Avoid rushing on this set. Take your time to do each rep to fully benefit from it.
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3rd Set: Dumbbell Lunge - 3 sets x 8 reps
Stand with dumbbells grasped to sides.
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
*Tip: Keep your upper body upright during the lunge and avoid leaning forward. Remember to maintain your form throughout every rep.
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4th Set: Hip Abduction - 3 sets x 8 reps
Sit in machine with legs outside of vertical center pads. If available, place heels on foot bars. Disengage and pull lever brace to position legs apart until slight stretch is felt. Engage lever into locked position. Lie back and grasp bars to sides.
Move legs together. Return and repeat.
*Tip: Want a sexy booty? This ought to be your favorite machine.
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5th Set: Standing Calf Raise - AS MANY AS YOU CAN DO
Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance.
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
*Tip: Keep knees straight throughout exercise or bend knees slightly only during stretch.
* * * * *
I had just worked on my legs yesterday and I'm definitely feeling the soreness, especially on my calves. Yup, I can safely say that I had a great workout and it was well worth my time.
Day 5 is your rest day, finally. Give yourself a break and always eat consciously.
Day 6, on tomorrow's post.
The Explode Program: DAY 3
On Day 3, it's time to give your muscles a little break and do cardio to burn off some fats. The best and most effective cardio workout is running. Not jogging, not walking at a fast pace. Running.
Run for 25 minutes, either outdoors or on the treadmill (speed should be between 7.5 or higher). Keep your heart rate up, try breathing deeply as you go and try not to slow down!
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*Personal note: On my cardio day, sometimes I like to switch it up a bit by using the treadmill for 15 minutes, cycle for 10 minutes and row for another 10 minutes.
The Explode Program: DAY 2
How are you feeling after Day 1? Your muscles should start to feel a little sore and achy. That’s a good feeling. That’s the kind of feeling you want to get a day after a workout. That’s when you can say you had a good workout.
Day 2. Today, we are going to work on another muscle group – back and biceps. Strengthening your back and having a good posture helps a lot in achieving sexy abs. Have you ever seen a hunchback with abs? Exactly. Now, before you start, remember to warm-up by running for at least 10 minutes on the treadmill. Let's begin.
DAY 2 – BACK / BICEPS
1st Set: Deadlifts - 5 sets x 8 reps
With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Use an alternate grip (knuckles facing forward for one hand and thumb facing out for the other) if you can't get a firm hold. The bar should begin from a position nearly touching your shins. Keep your hips down and get a firm, shoulder-width grip.
Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
*Tip: Avoid locking your knees. Make sure your feet is flat on the ground and use the strength of your legs to push yourself up. Don't round your back, and keep your head in a neautral position with your eyes focused at a spot on the ground 3m in front of you.
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2nd Set: Cable Pulldown - 5 sets x 8 reps
Grasp cable bar with wide grip. Sit with thighs under supports.
Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.
*Tip: Remember to keep your back straight and keep your body in position. Try not to lean back as your pull the cable bar. Pull your elbows towards your back as far as possible and SLOWLY return the starting position. Most people make the mistake of going back to the starting position too fast and this makes the workout less effective. Range of motion will also be compromised if grip is too wide.
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3rd Set: Seated Rows (alternating) 3 sets x 8 reps
Sit on seat and position chest against pad. Grasp lever handles with underhand grip.
Pull one lever back until elbow is behind back and shoulder is pulled back. Return until arm is extended and shoulder is stretched forward. Repeat with opposite arm alternating between sides.
*Tip: When choosing weights, make sure that you go with one that is not too light (that you can easily do more than 10 reps) or too heavy (that you can barely do 5).
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4th Set: Weighted back extensions 3 sets x 8 reps
Position thighs prone on large pad and lower leg under padded brace. Hold weight to chest or behind neck.
Lower body by bending waist until fully flexed. Raise, or extend waist until torso is parallel to legs. Repeat.
*Tip: Adjust lower leg brace so pressure is evenly distributed on thigh pad. Another way to do this is by using a weight and holding it close to your chest.
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5th Set: Dumbbell Curl - 3 sets x 8 reps
Position two dumbbells to sides, palms facing in, arms straight.
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
* * * * *
DAY 3, coming up on tomorrow’s next post.
The Explode Program: DAY 1
Exrx.net has listed many more .gif clips like these and grouped them under different muscle groups you want to work out on. A very useful site that I often refer to and would highly recommend if you are unsure of how to use weights and/or machines.
Let’s start with DAY 1. I’ve put together 5 different sets that will work on your chest and triceps. Refer to the .gif clips to make sure your form is right when doing each set.
DAY 1 - CHEST / TRICEPS
1st Set: Incline dumbbell bench press - 4 sets x 8 reps
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
*Tip: Push your elbows as far back as possible and slowly lift up.
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2nd Set: Dip machine with wide grip - 3 sets x 8 reps
Step between wide dip bars with dip belt around waist. Kneel as close as possible to low pulley and attach cable to dip belt. Stand up and mount dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Keep hips and knees bent.
Lower body by bending arms allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders push body up until arms are straight and repeat.
*Tip: If you find difficulty in using your bodyweight, use the weight assistant dip machine to counterbalance your own bodyweight.
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3rd Set: Cable pulldowns 3 sets x 8 reps
Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side.
Extend arms down. Return until forearm is close to upper arm. Repeat.
*Tip: Keep your elbows in position and as close to the sides of your chest as possible. It should not move.
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4th Set: Cable seated fly machine 3 sets x 8 reps
Sit in machine with back on pad. Grasp handles to both side shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.
Push levers handles together. Return until chest muscles are stretched. Repeat.
*Tip: When pulling the handles in, make sure your elbows are slightly bent and stop at an inch gap where the handles meet. Slowly return to starting position without dropping the weight unless you have finished a rep.
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5th Set: Decline Push-ups 3 sets x AS MANY AS YOU CAN DO
Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body body in plank position with body straight and arms extended.
Keeping body straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.
*Tip: It looks easy but you may find it hard at first. Do not allow yourself to believe that you will never be able to do it. Bend your elbows towards your back and try to go as far down as your can and slowly lift yourself up. Do as many as you can and focus on going lower each time.
Finishing: Run for 25 minutes.
* * * * *
DAY 2, coming up on tomorrow's next post.
Get Fit In 12 Weeks: The Explode Program
As promised, I am going to share with you my first workout split program. It's called The Explode Program. This routine will last you for the next 12 weeks and will focus on total body strength while losing fat.
Get ready to have 4 days of intense lifting a week, with 3 days of cardio.
20 RULES OF THUMB before I give you the breakdown:
FOOD & REST
1. Eat a meal within 3 hours before your workout, with at least 15g of protein.
2. Eat a meal within 1.5 hours after your workout, with at least 20g of protein.
3. If you can't eat a meal until later, make sure to eat a protein bar or a protein shake within 45 minutes of your workout's end, and eat a full meal as soon as you can, no later than 3 hours later.
4. Of course get plenty of complex carbohydrates and veggies.
5. Never let yourself feel hungry, never be too full. Ideally you are eating 4 small-medium, balanced meals a day.
6. Schedule your meals and try to eat at the same time everyday.
7. Get 7-9 hours sleep a night now that you can.
8. Drink 2 liters of water a day. Don't be afraid of bloating!
WORKOUT
9. Warm-up for 5 minutes of jogging on the treadmill before your workout.
10. Get loose with some dynamic plyometrics if you have to (i.e. push ups, shoulder rotations, hip twists, neck rotations, etc.) for a few minutes.
11. During your workout, aim for 1.5 - 2 minutes rest in between sets.
- Breath out during the exertion phase of the rep. Forcefully. Breathe in during the negative phase.
12. For any exercise that requires you to bend your knees, LOOK STRAIGHT or UP.
13. Stretch for 10 minutes at the end of every workout.
14. If you are going to combine cardio and strength training, always leave the cardio for AFTER the weights, and do it for at least 25 minutes without walking, no matter how slow you have to jog.
15. Don't be afraid to ask for a spot or some form tips from a personal trainer. Form is much more important than weight at this stage.
16. When I say 8 reps, I mean at a weight and intensity that you can barely do a 9th, and could definitely not do a 10th without totally screwing up the form.
17. There is a reason I have chosen an 8 rep range – for optimum for strength building and fat loss if done properly. You have to make sure that your intensity is up, you are choosing the right (heavy) weight, and your breathing is powerful.
18. Concentrate on using the muscle group you are working out on. Make every rep count and do not simply 'follow the motion'.
19. 14-16 sets per lifting session should burn you out and allow you to finish after about an hour. If your timing is slower, you are resting too long.
20. Drink at least a small glass of water for every 20 minutes you spend lifting.
Read, remember and apply.
We will now start with DAY 1, coming up on my next post...
5 Gym Styles of The Sexiest Celebrities – Working Out And Looking Good
Most Hollywood celebrities may have the luxury of hiring a personal trainer for their everyday workout, but that doesn’t mean they never work out on their own. It takes a lot of self-discipline to sweat it out on your own, so remember, that if you’re not working out as hard as you should, you’re only cheating yourself.
We all work out for 2 main reasons: To look good and feel good. It’s only practical to skip the hair and make-up when you’re about to sweat your butt off (Hey, why bother? You do NOT want to be labeled The Make-Up Queen.)
Read: http://awkwardworkouts.com/
Let 9 of hottest female celebs show you how to look good without all that make-up and hair.
#1
Jessica Alba vs Maria Menounos
Who works out without music? Not me! Neither does Jessica Alba (the sexy star of ‘Into The Blue’ with to-die-for beach bod) or Maria Menounos (eye-candy from Kickin’ It Old Skool) either.
Both these Hollywood babes are look cool and lean with sweatpants and a tanktop/sports bra while rocking to some work out jam. Looking for a hot sports bra like Maria’s?
#2
Victoria Beckham vs Reese Witherspoon
Victoria Beckham (former Spice Girl aka Posh Spice) and Reese Witherspoon (star of ‘Legally Blonde’) choose to go dark and opt for a black sports top and capris (my personal favorite). When you know you’re going to sweat a bucket, it’s wise to wear black! A basic, simple look that never fails if you’re going for comfort and sexy.
#3
Jessica Biel vs Renee Zellweger
Jessica Biel (tough cookie in ‘A-Team’ and sweetheart from long-running family-drama series TV series 7th Heaven) probably has the best body in Hollywood. She works out 5 days a week – mixing cardio, weight training, yoga and recreational sports such as hiking to break up the monotony of going to the gym.
Both Jessica and Renee Zellweger avoid unsightly tan lines on their arms and back by wearing long sleeves and protect their faces from the damages of too much sun exposure with a cute red baseball cap.
#4
Fergie vs Jessica Biel
Fergie (the sexy female vocalist from Black Eyed Peas) keeps her hands free with a water belt – a must-have hydration gear, whether you’re a long distance runner or someone who just likes jogging around with block without clutching a clunky bottle in one hand. Ever had your ear plugs slip off while you’re running and finding it hard to keep it in your ear? Time to invest on a pair of headphones too!
Here’s Jessica Biel again after a work-out at the gym proving why tight capri pants is a wise choice if you’ll be doing hip abductions or the side cruncher. (Read: http://awkwardworkouts.com/) Unless you’re going out for a breezy run outdoors, stick to tight capri or yoga pants!
#5
Ashley Tisdale vs Jessica Simpson
It’s back to basics for Ashley Tisdale and Jessica Simpson as they head outdoors for a run in comfy cotton top and shorts. It's impossible to go wrong with this combo.
Which one of these celebrities has the sexiest work out style?
* * * * *
My Personal Work-Out Style
This is my basic look if I’m only doing cardio (i.e. running, elliptical or spinning class). I choose to wear a sweater over my sports bra so I can easily take it off to cool down when I need to.
Here’s a little motivation to get you ready to wear a nice sports bra! Show off your back and mid-section with this halter sports bra from YesStyle.com
For weight-training, I prefer to wear my black capri yoga pants and black t-shirt. Gloves are a must if you don’t want rough hands! Nobody likes the smell of rustic iron on their hands from lifting those bar bells or dumb bells either. For less distraction, I usually ditch the phone and use my iPod shuffle because it’s compact and doesn’t get in the way.
Everyday I’m hustlin’! Work out hard, stay focused and keep fit! Like my Hustler shirt?
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What NOT to wear to the gym…
The shirt and the bottom go well together, but I don’t think those shoes are suitable for the gym! 
Just kiddin’!
Chasing the sun across the globe, starting from Singapore to California, Florida, and now Kuala Lumpur.
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