DEFINITIVE FITNESS

INGREDIENTS:

• 3 chicken breast halves
  
• Pinch of salt and pepper
  
• 1/4 cup olive oil
  
• 10 ounces sliced mushrooms
  
• 1/2 can cream of mushroom soup or cream of chicken soup
  
• 250ml chicken stock
  
• 1/2 cup dry white wine
  
• 10 ounces water chestnuts sliced
  
• 3 tablespoons chopped green bell pepper
  
• 1/2 teaspoon leaf thyme, crushed
  
• 1/2 teaspoon leaf basil
  

PREPARATION:

Wash chicken and pat dry; sprinkle with salt and pepper. Heat olive oil in a large skillet over medium-low heat; cook chicken slowly until browned, turning to brown both sides. Remove chicken pieces to a baking dish.

Add mushrooms to the skillet and sauté until tender. Add soup to skillet then slowly stir in wine and chicken stock. Add remaining ingredients and bring to a boil. Pour sauce over chicken. Cover baking dish with foil and bake at 350° for 25 to 30 minutes. Uncover and bake 20 to 25 minutes longer, until chicken is tender and juices run clear. Serve with ½ small bowl of hot cooked brown rice.

Whether you are a beginner learning the first steps or an advanced dancer looking to spice up your style and add some new moves, there are a number of ways to teach you how to dance salsa. The method you choose will probably be determined by your budget, location, schedule and how quickly you want to learn. No one method can be called the best as everyone has different styles of learning. You will decide which method is best for you. No matter which method you choose, they all require a lot of practice.

Organized classes are the most popular, and probably one of the best ways to learn. Group classes last anywhere from 5 to 10 weeks, after which you may choose to progress to the next level. These classes are progressive and usually continuous - building on the steps and techniques you’ve previously learned. These classes should teach all that is needed: dance steps, technique, music, and leading and following.

Many instructors teach drop-in classes, which means anyone can join in at any lesson. This type of class is often offered at clubs early in the evening. Since anyone can drop in, the class level can vary a lot, and the instructor may not be able to accommodate everyone’s level. Another drawback, if the class is in a club setting, is that the environment can be noisy and disruptive, and there may be people (who aren’t participating in the classes) watching which may make beginners feel uncomfortable. An advantage of drop-in classes is that they are usually inexpensive and often include admission to the club. A big bonus is that you’ll be able to practice what you’ve learned right away since you are already at a club. Another advantage to drop-in classes is that you don’t have to make a commitment of time or money. It is also a great way to evaluate different instructors, to see who you like best, without having to sign up for a whole session. Drop-in classes can be a good complement to your organized classes. Experiment, enjoy the evening, and make sure to ask some of your fellow students to dance.

Private instruction is one of the best ways to learn nothing beats having the full attention of an instructor. This personal attention will let you know where your mistakes are, and how to fix them. Your instructor will be able to pinpoint problems and focus specifically on the areas you need to improve on. This is especially critical for partner work technique, leading and following. It’s a great experience to be able to practice your dancing with someone who is a great leader and/or follower. However, your instructor will most likely be much more advanced than the people than you’ll end up dancing with at the clubs. It’s up to you to practice and make sure your leading and following skills can adapt to all levels, and not rely on your partner being a teacher.

Most workshops are geared towards intermediate or advanced dancers and are a great way to learn new moves. They can be a single 2-3 hour class specifically focused on a specific subject or a series of intense workshops offered over 1 or 2 days usually on weekend. They usually focus on very specific dance topic: turn patterns, partner work, individual styling etc. Workshops can cover a lot of material in a short amount of time, and therefore are a great value. However, unlike organized classes, you will usually not cover these moves again with the instructors. Since this is a one-time deal, you may find yourself in a workshop class where the general dancing level is too low, or too high. Check with the instructors prior to the class to see whether the level is right for you.

Many different instructors provide salsa instruction on video with levels ranging from beginner to advance. Most teach a series of moves or patterns, slowly breaking down each move. These videos are available not only for different levels but also different dance styles. Some students respond well to video instruction, others require the attention only an experienced instructor provides. This method is great for people who can’t go to classes because of their location and/or schedule. However you may find it hard to learn the moves without a partner to try them out with but be careful because you could get stuck with a $60 video from which you only like one or two moves or one that is at an inappropriate level.

Some dancers have learned all they know from watching other dancers in clubs. This is very rare, and very impressive (if they are a good dancer that is). A lot of experienced dancers pick up new moves just by watching but that’s because they know the basic footwork and are essentially picking up a new twist or a new way to combine the steps.

I currently have 4 ongoing regular classes in the week which I call “SIMPLY SALSA” classes.

If you would like to join one or start a new class with your friends, let me know and we’ll work something out.

Till next time, HAVE FUN!

Yours in sports & fitness,

Albert 
berdytan@singnet.com.sg
+65 91110270

Stretching is one of the most neglected aspects for improving our overall fitness, preventing injuries and during rehabilitation.

Today, we shall look at how an activity so simple can help us go a long way in our quest to a healthier and fitter body during time of rehabilitation.

During the rehabilitation process, choosing the right type of stretching will have a tremendous effect on the speed of your recovery, while choosing the wrong type could lead to further injury and a very slow recovery.
The recovery process of a soft tissue injury can be broken down into a number of phases and it’s important that the right type of stretching be employed for each phase.

The First 72 Hours, without a doubt, the most effective, initial treatment for soft tissue injury is the R.I.C.E.R. regime. This involves the application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment.
Where the R.I.C.E.R. regime has been used immediately after the occurrence of an injury, it has been shown to significantly reduce recovery time.

R.I.C.E.R. forms the first, and perhaps most important stage of injury rehabilitation, providing the early base for the complete recovery of injury.

However, during this phase of the rehabilitation process NO STRETCHING should be used at all. This is not the time to start stretching. Concentrate on the R.I.C.E.R. regime and avoid all stretching or any activity that puts stress on the injured area. Stretching during this early stage of the rehabilitation process will only cause more damage to the injured tissues. Avoid stretching during the first 72 hours.
After the first 72 hours most of the initial swelling will have subsided and you can start with some gentle active rehabilitation techniques. The most effective treatment at this stage is the use of heat and massage, but including light, gentle static and passive stretching exercises after your heat and massage treatment will help to dramatically speed up the recovery process. So what is static and passive stretching?

• Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Both the opposing muscle group and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the stretched muscle group. At this point the position is held or maintained to allow the muscles to lengthen.
  
• Passive stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous. Therefore it is very important that any apparatus used is both solid and stable. When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose your partner carefully, they must be responsible for your safety while stretching.
  

The important point to remember during this phase of the rehabilitation process is light, gentle stretching. Never do any activity that hurts injured area. Of course you may feel some discomfort, but never push yourself to the point where you’re feeling pain. Be very careful with any activity you do. Pain is the warning sign; don’t ignore it.
After about 5 weeks of rest, the next phase will be to regain all the fitness components that were lost as a result of the injury. Flexibility, strength, power, muscular endurance, balance, and co-ordination will be the primary focus.
Stay with the static and passive stretching exercises as mentioned above, but also include PNF Stretching.

• PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.
  

Once you’re over your injury and have started to regain the fitness components that were lost during the injury process, it’s time to focus on making the injured area stronger and more flexible that it was before the injury occurred. To do this, the best types of stretches to use are dynamic and active stretching exercises.

• Dynamic stretching uses a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.
  
• Active stretching is performed without any aid or assistance from an external force. This form of stretching involves using only the strength of your opposing muscles to generate a stretch within the targeted muscle group. The contraction of the opposing muscles helps to relax the stretched muscles. A classic example of an active stretch is one where an individual raises one leg straight out in front as high as possible and then maintains that position with out any assistance from a partner or object.
  

Make stretching a definitive part of your fitness regime and habit and you’ll go a long way, achieving your fitness goals with a lower risk of getting injured.

Till I write again, have a great day ahead!

Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+6591110270

Here are some easy to follow drills that requires minimum props and equipments to execute.

Option A – Speed & Power

1)       5 X 30m striding pace (70% max with 30sec interval)
2)       5 X 50m sprinting pace (100% max with 3min interval)
3)       5 X 10m(stride)-30m(sprint)-10m(stride) (3min interval)

Stride (10m)          Sprint (30m)                 Stride (10m)

———–à———————————-à———-

4)       5 X 10m(sprint)-30m(stride)-30m(sprint) (3min interval)

Sprint (10m)             Stride (30m)                                   Sprint(30m)

———-à———————————–à——————————————

Option B – Speed & Endurance

1)       5 X 50m striding pace (70% max with 30sec interval)
2)       5 X 400m striding pace (80% max with 5min interval)
3)       10 X 50m sprinting pace (100% max with 5min interval)

Option C – Endurance and Stamina

1)       1 X 1.6km jog (50% max)
2)       5 X 50m striding pace (70% max with 30sec interval)
3)       1 X 1.6km jog (50% max)
4)       5 X 50m striding pace (70% max with 30sec interval)
5)       1 X 1.6km jog (50% max)

Option D - Fartlek Training 

1)  Warm up with a steady jog for 10 minutes 
2)  Run hard, for 75 seconds
3)  Jog for 150 seconds 
4)  Run hard for 60 seconds 
5)  Jog for 120 seconds
6)  Repeat point (2), (3), (4) & (5) for 4 times
7)  Cool down at a steady pace for 10 minutes

Remember to warm-up and cool-down adquately before and after each session.

Have fun!

yours in sports & fitness,
Albert.

berdytan@singnet.com.sg

+65 91110270

Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll achieve your desired fitness goals. There are also some things you should avoid to ensure you stay on the path to fitness and positive lifestyle chabge. Here are some key points that will help you:

Do’s

• Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.

• Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.

• Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.

• Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.

• Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.

• Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini dark chocolate instead of the whole candy bar.

• Always stretch before and after your exercise routine.

• Don’t over do it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.

• Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to drop out.

•Work out with a professional trainer, this is the sure way to success.

• Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’ts

• Over-train. Your body needs time to recover in between workouts.

• Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.

• Skip stretching.

• Set unrealistic goals. A healthy rate of weight loss is about 1kg per week. If you have 25kg to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.

• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.

• Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.

• Give up. Consider talking to a professional fitness trainer in times of discouragement.

• Forget to reward yourself on occasion.

“It is time for us all to stand and cheer for the doer, the achiever - the one who recognizes the challenge and does something about it.” - Vince Lombardi

Till we speak again. Have a great day ahead.

Yours in sports & fitness,

Albert Tan

berdytan@singnet.com.sg

+65 91110270