Monday, March 31, 2014
Wednesday, September 25, 2013
This is another impressive result from our client. After many months with us, recently she inquired about training with weights. We shared quite a bit about the benefits of compound movements with weights and to our surprise she attempted deadlift on her own and sent us a photo. So, decided to put it up here. Thumbs up to Suraya.
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Wednesday, March 6, 2013
Cosmicfit Camper Achieving Goal
Here is a photo of one of our campers. Attends our bootcamp session twice a week. A dedicated camper who completes the task list given on his own twice a week. Follows our recommendation to eat clean and healthy. Achieved self-efficacy. Sets smart goals, patient and committed to the program. Good job Julian and moving towards another set of new goals.
Wednesday, December 12, 2012
Fitness Benefits of Boot Camp Style Workouts
While there are many articles, blogs and information about the benefits of boot camp that one can find on the internet - why would I want to write something that is already available on the web ?
Well, this is because the pages on the internet that you find is probably something that is written by someone in the US, Canada or Europe. However, there are some reputable boot camp operators in Klang Valley and you can find them on the web too. You may want to know what is provided here locally and here you go ....
Cosmic Fit is the only boot camp operator in Klang Valley conducting the sessions in the vicinity of Setia Alam, Shah Alam, Klang and Bkt. Jelutong at the moment. Here, it is about a local operator i.e. Cosmic Fit's boot camp service to you and the benefits of a boot camp program.
Are you a person who does not like to go to the gym and lift weights or you don't like to do that boring long distance jog, run or cycling BUT you want to loose weight, fat and gain a leaner, fitter & healthier body. Boot camp style workouts may be the answer that you seek.
Boot camp exercise sessions are challenging workouts that use simple to complex moves (as the participants progress) to bring about effective results. Typically in a boot camp, a good exercise program should comprise and equally emphasize on aerobic, strength, core and flexibility workouts. The combination of all these workouts is a must to deliver a good programming to the participants.
A study conducted by American Council on Exercise reveals that a 60 minute boot camp session can burn up to 600 calories "American Council on Exercise Article:Drop and Give Me 20". But this very much depends on how hard a participant is willing to push in each exercise. However, as a trainer, we will be there to continuously motivate one to push to their maximum when performing an exercise. But not to worry - we are not drill sergeants. As fitness professionals, we understand our participants well and we know when you have given it your all.
The following picture is a reading from one of our camper after our session yesterday evening 12-12-2012. This is based on our workout session for about 40 minutes (the entire session lasted for 60 minutes including warm up and cool down). As you can see, the participant burnt 600+ calories.
In our camp, we have recorded participants burning up to 900+ calories in one session.
The goal here is to provide a whole body workout that builds strength and endurance. The workouts in each sessions are varied. The interval training exercise comprises of bursts of intensity alternated with intervals of lighter activity. Majority of the workouts are performed by using your own body weight and hence these exercises can be performed anywhere on your own too. Apart from that, campers workout in a group and that creates a sense of camaraderie among the participants.
In our boot camp, difficult combination of exercises are turned into games where the campers mind is shifted from how difficult or challenging the exercises are TO completing the games ... this results in participants completing the strength and cardio workouts in an environment that is full of fun, laughter and finally winded :)
In here, you grow your aerobic fitness, core & body strength and flexibility ... but most importantly - you grow your mind and your confidence.
Well, this is because the pages on the internet that you find is probably something that is written by someone in the US, Canada or Europe. However, there are some reputable boot camp operators in Klang Valley and you can find them on the web too. You may want to know what is provided here locally and here you go ....
Cosmic Fit is the only boot camp operator in Klang Valley conducting the sessions in the vicinity of Setia Alam, Shah Alam, Klang and Bkt. Jelutong at the moment. Here, it is about a local operator i.e. Cosmic Fit's boot camp service to you and the benefits of a boot camp program.
Are you a person who does not like to go to the gym and lift weights or you don't like to do that boring long distance jog, run or cycling BUT you want to loose weight, fat and gain a leaner, fitter & healthier body. Boot camp style workouts may be the answer that you seek.
Boot camp exercise sessions are challenging workouts that use simple to complex moves (as the participants progress) to bring about effective results. Typically in a boot camp, a good exercise program should comprise and equally emphasize on aerobic, strength, core and flexibility workouts. The combination of all these workouts is a must to deliver a good programming to the participants.
A study conducted by American Council on Exercise reveals that a 60 minute boot camp session can burn up to 600 calories "American Council on Exercise Article:Drop and Give Me 20". But this very much depends on how hard a participant is willing to push in each exercise. However, as a trainer, we will be there to continuously motivate one to push to their maximum when performing an exercise. But not to worry - we are not drill sergeants. As fitness professionals, we understand our participants well and we know when you have given it your all.
The following picture is a reading from one of our camper after our session yesterday evening 12-12-2012. This is based on our workout session for about 40 minutes (the entire session lasted for 60 minutes including warm up and cool down). As you can see, the participant burnt 600+ calories.
In our camp, we have recorded participants burning up to 900+ calories in one session.
The goal here is to provide a whole body workout that builds strength and endurance. The workouts in each sessions are varied. The interval training exercise comprises of bursts of intensity alternated with intervals of lighter activity. Majority of the workouts are performed by using your own body weight and hence these exercises can be performed anywhere on your own too. Apart from that, campers workout in a group and that creates a sense of camaraderie among the participants.
In our boot camp, difficult combination of exercises are turned into games where the campers mind is shifted from how difficult or challenging the exercises are TO completing the games ... this results in participants completing the strength and cardio workouts in an environment that is full of fun, laughter and finally winded :)
In here, you grow your aerobic fitness, core & body strength and flexibility ... but most importantly - you grow your mind and your confidence.
Saturday, December 1, 2012
Is Rice Bad For Us
From time to time, I get to hear this a lot "Stop eating rice and you will loose weight". I am certain that many of you would have come across this statement or at least thought about it. Is there any truth in this and is rice bad for us ?
Can one loose weight by eliminating rice from one's diet ?
If one makes a drastic move by eliminating rice (and other source of carbohydrate) from their diet ... one may loose weight on the scale but it is not that healthy as one of the macronutrient is removed from the diet. This could lead to other health complications. The lack of carbohydrate from one's body may or will lead to craving and the person may end up consuming sweet stuffs like juice, sweetened drinks and food and their effort may backfire.
Reality check - we Malaysians like to eat rice ...
Quantity of Rice Consumed
The problem is not with the rice but it is the quantity that we consume. If one consumes the right portion, rice has many benefits - especially if you could switch to healthier choice such as brown rice. So, how much do one consume.Well, one guideline is - make a fist of your hand and roughly about one to one and half of your fist size should be the quantity of rice you could consume. And as we go towards the end of the day, reduce the consumption. As stated earlier, better still if you could switch to brown rice. Now, let us understand a little bit about brown rice and refined white rice - the truth.
Brown Rice & The Origin of Refined White Rice
It is claimed that there are 40,000 types of rice worldwide (source:wikipedia) - how many do we know off ? By a quick count on wikipedia - there are easily about 200 types of rice listed there. So, what actually happened to these natural, vitamin and mineral rich grain.
Once the rice is harvested, it goes to the mill where the husks are removed and it is in the state of "brown rice" - at this state, the rice has several layers that is rich in nutrients, minerals, vitamins and protein and people were consuming these. But about a century and half ago, the rice became a popular grain and companies involved in trading business would want to make money out of this. But - there was a problem, brown rice was heavier to ship & hence more expensive to transport and had a shorter shelf life and really did not taste that good. Hence, came in the milling technology to strip off the healthy layers by 'polishing' them until they got to this refined and shiny white rice that is lighter and with longer shelf life. Further to promote the marketing, refined white rice were said to be "sophisticated and modern" and labelled as "American rice" and the brown rice is for the poor. This is to benefit certain companies (just like when they said margarine is healthier than butter/cheese) in their business and after all these years we have to come like the white rice. The white rice is malnourished !
But I don't like Brown Rice
The problems are ...
(1) It takes too long to cook
(2) It does not taste as good as white rice
(3) The texture is hard
(4) The kids hate it and I got to cook both white rice for them & brown rice for me and my
husband/wife/parents
(4) It does not blend well with the curry, side dishes, etc...
The list goes on and many are not exception to this .....
Well, after eating white rice all these years - switching to brown rice is not going to be easy for most of us ... In that case, introduce the changes slowly. Here are some suggestions:
(1) Start consuming brown rice once or twice a week and slowly increase the frequency in
the coming weeks/months
(2) Cook both white and brown rice ... mix them up and gradually transition into brown rice
It's an acquired taste, try it out with commitment, see how you feel and you will start liking it.
Don't be to Hard On Yourself
Once you decide to take the healthy approach to eating rice, don't be to hard on yourself. Once in a while when you are going for a feast or to that mouth watering banana leaf rice, go ahead and enjoy the meal as occasionally doing this will not have adverse impact to your fitness and health goals.
Conclusion
Malaysians like eating rice and rice is our main source of carbohydrate. Brown rice is rich in nutrients, vitamins and minerals. Consume rice in right amount and introduce changes in incremental manner. Healthy eating habit should be embraced as a lifestyle. If you truly want it, your mind and body will find a way to make it happen.
References:
1. Wikipedia
2. John Cavanagh & Robin Broad, Yes Magazine, The Story of Refined White Rice
Can one loose weight by eliminating rice from one's diet ?
If one makes a drastic move by eliminating rice (and other source of carbohydrate) from their diet ... one may loose weight on the scale but it is not that healthy as one of the macronutrient is removed from the diet. This could lead to other health complications. The lack of carbohydrate from one's body may or will lead to craving and the person may end up consuming sweet stuffs like juice, sweetened drinks and food and their effort may backfire.
Reality check - we Malaysians like to eat rice ...
Quantity of Rice Consumed
The problem is not with the rice but it is the quantity that we consume. If one consumes the right portion, rice has many benefits - especially if you could switch to healthier choice such as brown rice. So, how much do one consume.Well, one guideline is - make a fist of your hand and roughly about one to one and half of your fist size should be the quantity of rice you could consume. And as we go towards the end of the day, reduce the consumption. As stated earlier, better still if you could switch to brown rice. Now, let us understand a little bit about brown rice and refined white rice - the truth.
Brown Rice & The Origin of Refined White Rice
It is claimed that there are 40,000 types of rice worldwide (source:wikipedia) - how many do we know off ? By a quick count on wikipedia - there are easily about 200 types of rice listed there. So, what actually happened to these natural, vitamin and mineral rich grain.
Once the rice is harvested, it goes to the mill where the husks are removed and it is in the state of "brown rice" - at this state, the rice has several layers that is rich in nutrients, minerals, vitamins and protein and people were consuming these. But about a century and half ago, the rice became a popular grain and companies involved in trading business would want to make money out of this. But - there was a problem, brown rice was heavier to ship & hence more expensive to transport and had a shorter shelf life and really did not taste that good. Hence, came in the milling technology to strip off the healthy layers by 'polishing' them until they got to this refined and shiny white rice that is lighter and with longer shelf life. Further to promote the marketing, refined white rice were said to be "sophisticated and modern" and labelled as "American rice" and the brown rice is for the poor. This is to benefit certain companies (just like when they said margarine is healthier than butter/cheese) in their business and after all these years we have to come like the white rice. The white rice is malnourished !
But I don't like Brown Rice
The problems are ...
(1) It takes too long to cook
(2) It does not taste as good as white rice
(3) The texture is hard
(4) The kids hate it and I got to cook both white rice for them & brown rice for me and my
husband/wife/parents
(4) It does not blend well with the curry, side dishes, etc...
The list goes on and many are not exception to this .....
Well, after eating white rice all these years - switching to brown rice is not going to be easy for most of us ... In that case, introduce the changes slowly. Here are some suggestions:
(1) Start consuming brown rice once or twice a week and slowly increase the frequency in
the coming weeks/months
(2) Cook both white and brown rice ... mix them up and gradually transition into brown rice
It's an acquired taste, try it out with commitment, see how you feel and you will start liking it.
Don't be to Hard On Yourself
Once you decide to take the healthy approach to eating rice, don't be to hard on yourself. Once in a while when you are going for a feast or to that mouth watering banana leaf rice, go ahead and enjoy the meal as occasionally doing this will not have adverse impact to your fitness and health goals.
Conclusion
Malaysians like eating rice and rice is our main source of carbohydrate. Brown rice is rich in nutrients, vitamins and minerals. Consume rice in right amount and introduce changes in incremental manner. Healthy eating habit should be embraced as a lifestyle. If you truly want it, your mind and body will find a way to make it happen.
References:
1. Wikipedia
2. John Cavanagh & Robin Broad, Yes Magazine, The Story of Refined White Rice
Tuesday, November 27, 2012
Butt Talk
My apologies if the graphic above seems offensive. But, this is required
to stress the importance of glutes or Butt that we commonly refer to as.
Would you like to look like the woman in the left picture? She
may have a low number on the weight scale but she is surely with high body fat
percentage and a typical victim of cardio only workout and diet. She is certainly
not doing any weight training. She may look nice behind her clothes (only
certain clothes) but this is unhealthy and will lead to many health risks as
equal to being obese – Surprised … but it’s the truth.
‘Butt’ the picture on the right … well, I am sure that is
what people want. You get that well rounded, strong, tight and functional butt
only with a well-balanced fitness training which includes resistance/weight
training. And yes – along with good nutrition habit. By the way, you will look
great in all types of dress ;)
Healthy glutes aren’t flabby and is a sign of great strength
training program. If you truly want attractiveness and health – the one in the
right is what you should be targeting at !
It is possible to get there no matter where you are now. The
benefit of having strong glutes includes playing a big role in posture and most
basic movements. They take pressure off your back too, if you have any back
problems.
All kinds off squats, lunges, hip thrusts, etc., target your
glutes apart from your leg muscles. So, the next time we get into these
movements … love it ;)
Wednesday, November 21, 2012
November 2012 Free Session Wrap Up
We had an overwhelming response for the free boot camp sessions conducted in November 2012. This is the second time Cosmic Fit is conducting it's free sessions with the objective of allowing for so many individuals out there to experience what fitness boot camp is about as there are still many out there who is not aware of this kind of functional, fun and result delivering activities. Many have expressed their commitment to continue this programme by joining as a member from December 2012 onwards. Thank you so much and here are some photos from the free sessions conducted.
This activity is all about developing your fitness level including cardiorespiratory fitness, strength, flexibility and most importantly your mind. Here, you challenge yourself.
And a special thanks to our regular camper Julian Chow for taking the photographs.
This activity is all about developing your fitness level including cardiorespiratory fitness, strength, flexibility and most importantly your mind. Here, you challenge yourself.
And a special thanks to our regular camper Julian Chow for taking the photographs.
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| Just Before 7am at Setia Alam Central Park |
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