All posts by Jasmine Low

AFT Interviews, AFT TV, Travel & Wellness

Snowboarding and defying gravity!

Video

AsiaFitnessTodayTV: Snowboarding adventures from GoInternationalGroup.com on Vimeo.

Inspired by videos we’ve just shared in the AsiaFitnessToday TV Channel, we delve into movement exercises required to prepare for your weekend at the snowfields. Depending on the individual’s weight and height, leisurely snowboarding can help burn from 200 to 600 calories per hour for an adult under 90KGs. Go competitive and you could be burning triple of that! What this also means, is that your body will be undergoing intense workout while snowboarding, and ideally, a solid 4-6 weeks of preparation should get your ready for that spurt.

Muscles used while snowboarding

Firstly, let’s understand the types of muscles you’ll be using while snowboarding. Naturally strong muscles will help you last longer on the slopes. You’ll be using your quadriceps, calves and ankles for snowboarding. Your back will be at test too. Prior to a ski trip, it’s advisable to undergo some weight training to strengthen your hamstrings, thighs and arm muscles as well as strengthening your core. Some people head to cycling gyms to prepare their leg muscles. Here are some essential workouts to help in your preparation:

1. Up and down jump squats 

Squat down in position, then jump for the skies with arms wide open then land with your knees bent. Do this to help build power thighs for tackling big jumps.

2. Core strengthening exercises

Let’s work the obliques and abs area, since you’ll be using a lot of that area while navigating the snow. The medicine ball rotational throw is one of the most effective ones. Stand away from a wall with your shoulders facing the wall. Allow for about 2-3 feet. Hold a medicine ball, then twist your torso to throw the ball against the wall. Catch it when it comes back to you and repeat. To avoid injury, make sure you’re mentally and physically ready before throwing the ball. Be mindful, take your time, and strengthen your core (abs) muscles just as you’re about to throw.

3. Stationary Cycling

Riding helps to build endurance in your legs and stamina overall.

AsiaFitnessToday highly recommends working with a certified fitness trainer and keep safety first when working out.

Origin of snowboarding

Australian Darren Powell defied the laws of kinetic energy in 1999 when he recorded a top speed of 202 kilometers per hour at Les Arcs Resort, France. What a lot of people may not know, is that snowboarding was initially two skis strapped together by an engineer called Poppen in Michigan, USA. He attached a string to steer and it was called snufing – a combination of skiing and surfing.

Family bonding time at the snowfields

In a WhatsApp interview, Sydney-based business owner/restaurateur Madeleine Cheah shares that her family enjoys leisurely skiing, long walks and hikes as they work hard throughout the year in the hospitality industry. Vacations like these bring her family together and offers a nice respite from running their busy restaurants and cafes in Australia. Despite nursing a back injury and her husband his painful knees, both are determined to kick their heels back and enjoy the beautiful powdery snowfields of Chamonix-Mont-Blanc, surrounded by France, Italy and Switzerland. Lying at the base of Mont Blanc, the highest summits in the Alps, this area is renowned for its skiing.
Thanks to the Luongs – Madeleine, Hieu, Andy and Matthew for these amazing photos and videos from their recent skiing and snowboarding vacation to Chamonix Mont Blanc!
Fitness

Gyms… poised for disruption?

I often entertain the thought of industry disruption. Who will be next?

A daunting thought, but having seen what has happened to the taxi industry and reading Grab Car co-founder’s LinkedIn post on how their 5-year old startup celebrated their 1 billionth ride across Southeast Asia – there’s plenty of food for thought in what lies ahead for other industries. The question is, which one?

I joined a gym back in the day. I felt my life changed when I signed on. I was a bunny during the first three months, patted myself on the back for using what I had paid three times a week. As the months dwindled with auto-debit dues in force, here was a subscription for a useful use of bathrooms to shower in between work and dinner outings. My main issue with the gym membership was one of human relationships. I didn’t feel I belonged and it wasn’t my fit. But that was personal. And like a bad relationship you yearn to get out of, I bode time.

Are health clubs and gyms a thing of the past?

In short, I’d say NO – but only if, only if there’s a major disruption to the industry. I keenly observe the Aussie/NZ fitness industry as it has been quite revolutionary, and inspirational. In fact, so inspirational that it’s sent ripples across the seas towards SEA as many Aussie fitness entrepreneurs have ventured towards the Asia side of the Pacific to expand their brands network. A few names to boot; Lorna Jane, Boost Juice, Dave Nuku of Fire Station & Michelle Bridges (Biggest Loser), F45, Bianca Cheah of Sporteluxe (funny that we’re distantly related!!), etc.

Running events have mushroomed!

Fitness in Asia is fast catching up too, and the landscape is so different from just 2 years ago; evident in the increase in the number of health, fitness & sporting events across the region; from community events, fundraisers e.g. MERCY International Humanitarian Run which we created and organised, to sponsored events like Standard Chartered Marathon Races, OCBC Cycle Race, The AIA Music Run, Reebok Spartan, Ironman – they’re all in the region.

One would think – hey, won’t these people who sign up for these runs and events need more training, hence head to the gym more? Truth is, people are moving out of gyms and into parks, workplace workouts and fitness events. Zumba after work is a norm now. It’s no wonder startups like Classpass, Guavapass or KFit have started disrupting the big gym brands. Consumers have more choice, and get a better deal – so why not support a smaller but personal establishment?

I worked on a PR campaign for a big gym franchise 9 years ago and that was eye opening. I had ideas then, but they didn’t fly. They seem to be flying now.

References: https://www.ausleisure.com.au/news/likely-fitness-first-break-up-to-include-sale-of-asian-and-australian-gyms/

Diet & Nutrition

Calories in Malaysian vs. Aussie breakfast meals

I spent some time with my 8-year old nephew the other day and as usual, kids ask the darndest questions: “How many calories does a serve of french fries contain?”, he asked. I quickly hit search and discovered that one small little packet of fried potatoes contained 230cals!! That’s about the same amount you would lose if you ran 5kms. Imagine that. His eyes lit up, as though he had an epiphany. Little did he know, his aunt was on that journey already!

So it ignited my curiosity and I started researching about calorie intake and output. Here’s a snapshot of my findings.

Typical Malaysian breakfast

*1 bowl of rice=207 calories  Serving Calories
Fried vermicelli noodles (meehoon) 1 plate 510
Curry Laksa 1 bowl 589
Nasi Lemak with gravy 1 plate 644
Roti canai and dhal 1 serve 360

Typical Australian breakfast

*2 bread rolls=114 calories  Serving Calories
Eggs benedict; poached chicken egg, bacon or ham & hollandaise sauce with bread or English muffin 1 serve 238
Breakfast cereal with milk 1 bowl 72
Toast bread with butter and Vegemite 2 slices 319
Bowl of fruit (mango, bananas, blueberries and kiwi fruit salad) 1 bowl 107

What’s our typical daily calorie intake?

Typically, an average person would consume up to 2000 calories per day. However, if you intend to lose off some weight, then you’ll need to consume under that average coupled with exercise to burn off.

Bear this in mind.

3500 calories = 0.5 kg

Safe and practical weight loss programs recommend that we should aim for no more than 0.5kg loss per week. Any more and you could put your health at risk. That means you’re looking at a reduction of 3500 calories from your weekly intake – or, 500 calories reduction (or burnt off) per day. This brings your daily caloric budget to 1500. However, such a low caloric budget per day may not give you the sufficient nutrients you require. There are no shortcuts to it, and one sure way to lose weight is via physical exercise. There are so many ways to incorporate fitness training – speak to your fitness coach and get your goals set together.

Ever wondered what’s your daily calorie burn rate?

A typical white collar office executive would be considered sedentary whilst someone working in retail or F&B, who’s constantly on their feet would be considered someone who has Activity Level 1. Take a look:
*females Duration Calories
Standing up at work 1 hour 136
10,000 steps^ 1 day 500
Average number of calories expended in a day (sedentary) 1 day 1800
Average number of calories expended in a day (Active level 1) 1 day 2000

The calorie burn rate differs depending on a person’s height, weight and gender. Males would burn an additional 30-40% extra in comparison to women.

^Shape-up America! is a non-profit that tries to combat obesity by encouraging and recommending people take 10,000 steps per day. Likewise at Asia Fitness Today, we aim to make an impact by encouraging co-workers at the workplace to be aware, be conscious about their health and start MOVING. Take the stairs. Park further away from the office and walk – saving you money, and burning you calories. Gather a few colleagues, grab a bike-share and ride to a new spot for lunch.

So, no matter what your fitness goals may be, a good start is to understand your own daily consumption habits, the calorie content of your favourite foods, then adjusting your lifestyle towards achieving those goals.