Full night party with your girl squad at infinity pool? Sneaking a night into the hostess club? Karaoke Marathon at Cash Studio? Or battling out with your khakis at the Mah-jong table? If these NYE celebration ideas seem passé’, and you are itching for some novelty, how about a space where you can detoxify mentally, physically, and even digitally? Sounds legit? Come on, run away with MyFatPocket on a wellness retreat. 

Credit: Villasatsheriva

There’s no better way to celebrate NYE after a yearlong of hard work other than a retreat. The best part is, no passport is required!  So hesitate no more, gather your buddies and usher into 2016 with a recharged mind, body and soul at these venues:

Wellness Retreat 1: Capella Singapore

Indulge in an ultimate relaxation at Capella Singapore. With 30 acres of serene garden against the backdrop of modern-meet-vintage architectures, and roaming peacocks, the place is indeed a Xanadu on its own.

The 3D2N Capella Wellness Retreat package is truly a relaxing way to bide goodbye to yesterday. From SGD 950++ (1 pax) per night, one will get to enjoy a 90 minutes deluxe massage at the prestigious Auriga Spa, along with personalised training and Sunrise Yoga session. With nutritious and tasty meals specially formulated by the team of acclaimed Dieticians from Eat Right Singapore, rest assured that your palate will be well taken care of. Imagine Steam Lobster Dumpling, Chicken Leg Confit with Provencal Veggie and Chicken Jus, and Dried Fruit Cheese Platter, your taste buds will surely be tamed.

Capella Singapore
1 The Knolls, Sentosa Island, Singapore 098297
General Inquiries: +65 6377 8888
Local Reservations: +65 6591 5000

Find out more: Capella Hotels

Credit: Now Singapore

Wellness Retreat 2: Como Shambhala-Urban Escape

Require a mental, diet and style makeover for the brand new 2016? Well, you will definitely be satisfied with Como Shambhala’s “21 Days to Change, Inside and Out”wellness package.

The package devised by internationally accredited lifestyle& health coaches, focuses on 4 areas: work, relationships, health and nutrition, along with whatever feeds your soul, be it nature or meditation. Starting from SGD 750 (1 pax), one will get a bespoke eating plan by naturopath, Sigrid Grobys in the first week, followed by intensive coaching session with Rita Haque to set and achieve personal goals in the second week. The final week brings a top-to-bottom make over (hair, make up, and wardrobe) by Lani Chan from Club 21 Style Services. Apart from this, the package covers 3 sessions of Yoga or Pilates weekly, and a 1 hour spa session. With such extensive coverage, you will definitely feel ‘reborn’for a brand new year.

Como Shambhala-Urban Escape

402 Orchard Road

#06-01 Delfi Orchard

Singapore 238876

Local Reservations: +65 6304 3552

Find out more: Como Shambhala

Credit: Como Shambhala

Wellness Retreat 3: ESPA

ESPA is indeed a hidden gem nestled among the green and lush of Sentosa. The spa (world class and awarding winning spa), offers soothing ocean view along with beautiful flora and fauna scenery, all designed to create the ultimate sensation of relaxation and rejuvenation. Pamper yourself, and experience either of the 4 lifestyle retreats: Fit for Life, Weight Treatment, Intro to Detox, and De-stress, specially designed to target your needs. Starting from SGD 938 (1 pax) per night, one get to enjoy a customised lifestyle and fitness consultation, and also 105 minutes personalised treatments. The package price also includes a gastronomic journey with sumptuous and healthy dishes crafted by celebrity chef, Ian Kittichai and in-house nutritionists. In addition, there is a Zen Studio for yogis and even a gymnasium for the fitness buffs.

ESPA

8 Sentosa Gateway

Singapore 098269

Local Reservations:+65 6577 8880

Find out more:  ESPA       

Credit: Singapore Fitness

What to expect after a few days, weeks, months, or more.

Let’s get real: This time of year, you’re bound to miss a workout or two. Or, okay, maybe 31 in a row. Between the dreary days, back-to-back holiday parties, and stomachs so stuffed it’s best that no one moves too quickly, the motivation to squeeze in exercise has a tendency to just fall flat. But c’mon, how much of a difference can a few missed workouts really make? More than you think.

ILLUSTRATION BY ALYSSA ZOLNA

Here are more details on what happens at each stage:

BY K. ALEISHA FETTERS

Source: Women's Health Mag 

Curious about what’s going to be smokin’ hot in the dance fitness sphere this year? Well, you have hit the right spot! Here at team MFP, we swapped across the town with Hoka Clayton and picked out 3 dance fitness trends that would be creating a storm in the dance fitness scene. Join the Party, Bid Goodbye to Zumba, and get ready to revolutionise the way you stay fit in 2016. Happy swaying that hips! 

Credit: Simply Amino

MOSSA GROUP GROOVE®

I like to move it move it~ if you can move, you can groove. Be blown away with the cardio medley of club, urban and Latin dance styles that Group Groove offers. This dance cocktail also incorporates top-billboard songs to set your heart pounding. The best part is, all tracks and dance choreographing were meticulously selected, and tested with over 7000 dance fanatics in various population before release. With such commitment from the Group Groove team, rest assured that the dance will definitely keep you motivated and safe, while bringing you effective results.

[Calories Torch- O Meter]: 400 -500 calories per hour

[Compatibility Meter]: For those who think exercise is all serious business,  and prefer to flaunt that megawatt smile, scream and sweat their way to getting fitter and healthier.

[Groove More at:] Mossa Group Groove

Credit: Groove

Burlexercise

Burlexercise, a medium to high intensity burlesque-inspired class, is the brain child of both Katie Hardwickie and Sarah Lou Buckle (both professional dancers at London West End), and is said to target your whole body. The class commences with cardio-blasting workout that combines showgirl dance moves, and continues with strength and resistance workout using the weighted boas (2kg each). The great music, fun atmosphere and showgirl sassiness promise a class that is energising and entertaining as well as a good workout!   Fellow Sisters, ditch your shyness (stop practising showgirls move in the comfort of room!), and shake your booty with Burlexercise in the New Year!

[Calories Torch- O Meter]: 600 calories per hour

[Compatibility Meter]: For those who want to avoid “gymtimidation’’, or add a touch of glamour to your resistance training (imagine sassy feather weighted boas! Shrieks!)

[Sashay with your boa at:] Burlexercise   

Credit: Burlexercise

Block Fit

Want to exercise, but have too little time? Or being too fickle minded, and can’t decide which dance classes to sign up for? Well, the answer to your woes will be Block Fit! This new kid is spearheaded by X Factor’s Chico Slimani and works by the formula of “4 workouts 1 class”, which marries dance, combat, high intensity interval training and yoga (saves time and indecisiveness). All that we can say is, there’s finally a fitness brand that combines the mind, body and soul. Make sure you make some ‘Chico Time’to try this out.

[Calories Torch- O Meter]: 1000 calories per hour

[Compatibility Meter]: For the hardcore, adventurous or fickle-minded that loves trying out different fitness classes, yet have a tight budget or too little time to explore.

[Tone up your abs at]: Blockfit

Credit: Fit Pro

January is always the busiest time of the year for gyms—you might even call it the fitness version of Black Friday. After a holiday season of eating, drinking, and being merry (often in excess), many gyms see their membership doubleeach January. Regardless of all that enthusiasm, gym attendance is usually back to its normal, pre-New Year level by mid-February.

Credit: Community Table

Perhaps that's because, for many of us, New Year’s resolutions are a bit of a joke: People break them before the year is out (a third won’t even make it to the end of January).

But you don’t need superpowers or an iron will to commit to being healthier this year. Whether your goal is to do 10 push-ups, run a marathon, or simply take the stairs more often—you can get there! Check out these tips to have your fittest year yet.

 

1. Write It and Measure It 

Resolutions should be both specific and measurable. In fact, a recent study found that setting broad, vague, goals can make people depressed. Writing down your goals is not only a great way to accomplish them, but your list can also help you figure out the exact steps needed to get there.

"I want to lose weight" is a pretty common New Year’s resolution, but how exactly do you go from point A to point B? Instead, try setting a more specific goal. For instance: "I want to lose 10 pounds over the next six weeks by eliminating fast food meals and going to the gym three to four times per week. I'll then maintain my goal weight for six months before setting any other new goals."

Breaking down the goal’s components (with numeric benchmarks), and keeping a regular checklist will help solidify the task and keep you on track. Make your resolutions follow the SMART model: specific, measurable, achievable, results-focused, and time-bound.

 

4. Treat Yo'Self! 

When you hit those hard-earned benchmarks—one perfect pull-up, holding a headstand, the first week you managed to run 30 minutes a day—treat yo'self!

Choose a reward that won’t undo your hard work: a weekend getaway, a beach day, a mani-pedi, a massage (they're good for you), some new fitness swag, or a movie date. Regular treats divided by goal (or really, divided by anything) can help you reach those milestones faster than you previously thought possible.

 

7. Keep a Schedule 

Time management is important for accomplishing any goal, and fitness is no exception. Early morning exercise is a great way to fit a workout into a busy day, and it may encourage healthier eating and more movement throughout the day.

But if waking up early is your idea of cruel and unusual torture, then sweating at 6 a.m. is probably not a sustainable system. Make your fitness routine work for you: Pick a time of day when you have energy, schedule a workout, rinse, and repeat.

 

10. Choose the Right Tech 

There are scores of gadgets and apps that can help motivate would be gym-goers, but the most useful might be those that connect the user with a community of health-oriented peers. After all, it’s easier to stay on the right path with a supportive communitycheering you on. MyFitnessPal, RunKeeper, and Noom are great places to start tracking progress and setting new goals, and the apps are well known for their online communities.

Looking for a simpler approach? Try Commit, a super simple app that asks the user, every day, if they’ve achieved a goal they've set. The app features a progress bar that tracks how many days you’ve committed to your goal in a row.

 

13. Buy Some Cool Gear 

If you’re serious about fitness, consider investing in a pair of kickass walking shoes, a few tech-fabric shirts, some rock climbing gloves, a swimsuit, a cool yoga mat… whatever will get you excited about exercise. Something as simple as new workout clothes can improve confidence and help you get to the gym. After all, nobody wants to spend 50 dollars on a shirt that never gets worn, right?

 

15. Be Forgiving 

Even the best-laid resolutions can lose steam by spring. Once the excitement of a new regimen has worn off—or your results plateau—it’s easy to justify taking a few days (or weeks) off. For some people, going on lengthy breaks can easily lead to an "Ah, screw it!" mentality and a cancelled gym membership.

But slip-ups are completely fine (even expected), and there’s not a single person on Earth who hasn’t stumbled in their path to success. If taking time off means slightly tweaking your resolution, then so be it—but don’t give up.

Source: Greatist

You may be familiar with the term ‘couch potato’, but ‘desk potato’? Say what?  Desktop figurine of Mr Potato head? Leftover Lays Potato Chips on desk? Are you kidding me? Nah, we’re referring to a totally new and unhealthy culture, which is sweeping across the land of Singapore, and can really stir off a chain reaction of physiological disturbances that affect your overall health (back pain, leg cramp, muffin top and cellulite). Sounds nasty isn’t’it?

Credit:  Ibiblio

Still feeling confused? Zoning out in front of the comp screen from 9-6pm?  Lifting your butt from the office chair only to rush home to catch your Korean dramas? If this sounds too familiar, then TA DAH…you are a desk potato. If you do have a desk-bound job it is really a good idea to find ways to introduce more movements into your day. Even if you exercise in the mornings or evenings, reducing the amount of time you spend sitting can make a huge difference to your health.

Well, here at MyFatPocket, we understand the torture of visiting the gym after a long day of work, but keeping fit doesn’t always require changing into sneakers and shorts!  Work out your laptop screen kinks and mid-day paperwork pains with these quirky Deskercise charms. Get ready to spearhead this Deskercise party in your office, and remain active and in shape in between your deadlines. The bonus is, you can easily crunch in your 30 minutes a day of exercise as recommended by the Health Promotion Board with Deskercise charms.

The Shoulder Scrub

Ever dreamt of bathing yourself at Nigara Falls?  Well now you could fulfil that desire by imagining you’re under the waterfall and scrubbing your shoulder blades away with this move. Gently pull each elbow to the opposite side overhead, and stay in the position for 20 seconds. Repeat at least 10 times for each elbow. 

Credit: Redefiningstrength.com

The Knee Hugger

Dying to give yourself a congratulatory hug for finally completing that piece of business proposal, yet is too shy to do so in front of your co-workers? Try this subtle knee hugger then. Hug one knee at a time, and pull it close to your chest. Stay in the position for 20 seconds, and repeat at least 10 times for each knee. Try pumping things up, by doing it on alternate knees really quickly. 

Credits: Yoga Newage, Usefulpleasantlives.net

The Reacher

Extend your legs and reach toward your toes, while seated. Stay in position for 20 seconds, and repeat at least 10 times. Imagine reaching out for that $100 note on the floor to keep yourself motivated.

Credit: Common Wikimedia

The Headshake Dance

Plug in your Jays and blast the music along with this headshake dance. Just lean your head forward, and slowly roll from side to side. Prevent yourself from getting too excited, and do this dance gently, we do not wish to see sprained necks. Complete 10 rounds starting clockwise, and repeat in anticlockwise manner. 

Credits: Pinhole Glasses, Dailyfithit.com

The I Don’t Really Care Shrug

Raise both your shoulders at once up to the ears, then drop down. Just remember not to do this while you are at the meeting with your boss. Do this really quickly, and as many times as you can for 3 minutes. 

Credits: Healthcare-online.org, Glints

Chair Runner

Now you can run a marathon while sitting down with this Chair Runner move. All you have to do is, sit on the chair with your legs extended, and arms bent at your sides. Then get into the running movement for 3 minutes as quickly as you can. 

Credit: Shape.com

Reach out for the Stars

The thigh gap—it’s like the latest Hermes bag: Seemingly every woman wants it, yet not everyone can have it. But that doesn’t stop women from hitting the gym or, at times, taking more drastic measures to try to turn their bodies into their “ideal” figures.

And while working out and eating well can help you fine-tune your body, some goals can only be achieved if you’re genetically blessed or have a certain bone structure. So rather than pushing yourself to your breaking point (perhaps literally), find out what’s realistic for your body.

THIGH GAP

Seeing Victoria Secret models strut the length of a runway without a single thigh rub is enough to make you seethe with jealousy, but simmer down because for most women the only way to not have your inner thighs touch is to refashion your skeleton.

“No dieting or fitness regimen is going to change your bone structure,” say Polly de Mille, an exercise physiologist at Hospital for Special Surgery in New York City. And it’s urban legend that taking birth control pills for the extra estrogen will help widen your hips and create that gap. “That doesn't work. You can't control your hip size.”

Instead of fighting it, embrace the fact that you are fit and have muscle. “If you look at models, you'll notice they don't have defined quads or hamstrings like you see on CrossFit women,” says mobility doctor Vonda Wright, M.D., an orthopedic surgeon at the University of Pittsburgh School of Medicine. In other words, active girls have powerful legs that help carry them through their favorite sports and adventures. “Unless you're genetically wide-hipped, you shouldn't have a gap. Skinny is not always fit or strong,” she adds.

Dress to love your shape: Rock what your mama gave you in a pencil skirt, suggests style expert Bridgette Raes, author of Style Rx. “Most women who have large thighs normally have a very defined waistline, so the best thing they can do is accentuate that area to create that natural hourglass figure.” Pair the snug bottom with a boat neck top to counterbalance the hip-to-shoulder ratio and emphasize that va-va-voom figure.

V-CUT ABS

Guys aren't the only ones who can sculpt the lower part of their abs to form that cool v-shape. Singer Pink has wowed us with her stomach for years, before and after having a baby with husband Carey Hart in June 2011. What’s her secret?

“Pink was a gymnast for years, so she likely developed that fit body through training early in life,” de Mille says, adding that genetics is also probably at play since not everyone is designed to chisel their midsection. “People who are apple-shaped may never get lean enough that you can see this kind of definition. They can have abs, they just may be hidden under a little layer of fat.”

Pear-shaped ladies, on the other hand, have a better shot at this look since their fat generally is deposited around their hips—so your thighs may touch, but you've got a crazy core. However, you may need to drop your body fat to an unhealthy level to achieve this. If your body fat drops so low that you stop menstruating (the exact percentage at which this happens varies for every woman), your bone health will also suffer, Dr. Wright warns.

Dress to love your shape: A wrap dress with some ruching can work wonders. “People won't know whether it's your abs or the dress,” says Raes, who recommends looking for a v-shaped mitered stripe pattern to help pull off the illusion. Look for pieces that are going to help hold you in (a little Lycra goes a long way) instead of flimsy or bulky dresses that won't help define your midsection.

TONED ARMS

 

You can thank folks like First Lady Michelle Obama, Madonna, and Kelly Rippa for this one. While women genetically tend to accumulate fat on the back of their arms, it takes as little as six weeks of consistent strength training to tighten your triceps and biceps and wave goodbye to batwings, according to de Mille. And don’t worry about getting man arms, as it can be really hard to pack on even a little bit of muscle; it all depends on your muscle fibers.

“If you have predominately slow-twitch muscle fibers, you're going to be a good endurance athlete, but you can pump iron until you're blue in the face and not develop noticeably defined muscles,” de Mille says. On the other hand, if you have mostly fast-twitch fibers, you can pretty much sneeze and pop a muscle. Take a look at your family to figure out what kind of fibers you likely have more of.

But even if you have the DNA of a female Arnold Schwarzenegger, it'll still be a challenge. “Women just don't have enough testosterone on board to get that bodybuilder's frame,” de Mille says. Give it time, and even if you can’t sculpt flab-free arms, chances are you will see at least a little difference.

Dress to love your shape: A flattering cap sleeve shapes the top of your arms and can help optically broaden the shoulder line to create a narrowing effect on the bottom half of the body, Raes says, making your arms look slimmer. A wider or higher neckline will also aid in this cause.

CONCAVE STOMACH

This may be the worst goal to go after: Fit abs tend to bulge outward. The only way to have a stomach that collapses inward is to lose an unhealthy amount of weight through extreme dieting.

“Think about what's in your stomach: You've got your intestines, which often have food or air in them, and you may also be bloated if you're menstruating. While your belly can look flat, it's unlikely that it would look sunken in if you're eating normally,” de Mille says. Plus, eating too little will cause your nails to become brittle and your hair to fall out since you won’t be getting adequate levels of the nutrients your body needs for normal functioning, and your hormones will become imbalanced due to a lack of fat, Dr. Wright adds. Not worth it.

Dress to love your shape: Stripes, patterns, and seams that move on a diagonal as well as diagonals themselves are all super slimming, Raes says. Her other secret weapon: Spanx. “We see shapewear as this very uncomfortable, restrictive garment, but a light shapewear, like a tank or a bottom piece that rises up to the bra line, can make you feel contained and confident.”

NARROW HIPS AND SMALL BUTT

While Jennifer Lopez, Kim Kardashian, and Christina Hendricks may have paved the way for real-life curvy women everywhere, some ladies still covet a small butt and hips a la Cameron Diaz—but not everyone is biologically programmed to be built this way. If you have curves thanks to your bone structure, you can’t do anything to shrink your hips; as for your rear, how “small” it appears is up to genetics, but you can improve how bootylicious it looks.

“Strengthening your glutes and reducing the layer of fat over them will change the outline of your body, whether you’re an apple or a pear, because muscle shapes you,” de Mille says. Resistance training is key to build that muscle, and “you need to work your arms and core as well as your butt,” says Dr. Wright, who recommends biking or climbing stairs (real stairs, not a machine) while swinging your arms to help propel you.

Dress to love your shape: For an instant butt lift, wear denim with back pockets that sit rather high up at the top of your derriere, Raes recommends, but watch their angle. “When pockets are angled too far down at the bottom, they can create the impression of a lower, wider butt,” she warns. And opt for a high rise. “When the waist hits higher, it emphasizes your natural hip curve, and then your butt won't look short and saggy,” she explains.

By Cristina Goyanes

Source: Shape

The guy picks the girl up in Maserati with 99 stalks rose bouquet, followed by an exorbitant dinner at Jewel box, then some romantic chick flicks and….end of story! Well ladies, if you’re dreaming of such a V-day, then sorry, we got to say it’s just too typical and almost every girl can narrate the same story. This year, why not lessen your guy’s burden and indulge in an oh-not-so-typical V-day with some of these ideas? Shy guys, forget about cliché chocolates or tawdry teddy bears, swoon your crush with these out-of-the- box sweaty dates.

Credits: Fineartamerica, Gizmodo

HomeRun Baseball

(Torch 275 calories per hour of baseball)

If you are a fangirl of MLB, and is dying to have a go with the baseball bat, whilst disliking the thought of having 16 other people to play gooseberry on your romantic date, then hooray! HomeRun Baseball is here to salvage your V-day without falling off with your squad. With automated shooting machines, you can spend a lovely-dovey time with your date, and go all gung-ho solo without worrying about letting your whole squad down. 

Credit: Protomac State College

200 Pandan Gardens, #01-01 to 04, Singapore 609 336
Get your booking at: https://www.facebook.com/homerunbaseball/
Booking Hotline:  + 65 6635 6315 
Prices: SGD 20 for 5 tokens (each token worth 15 balls)

Clay Pigeon Shooting

(Torch 193 calories per hour of hunting)

Have you ever imagined yourself as Zoey in L4D, sashaying and firing down zombies with a Sniper? If you do, well now you can at least shoot some pigeons at the Singapore Gun Club. Sounds gruesome? Don’t worry ladies, the team at MyFatPocket are animal lovers, and we are just referring to clay pigeons. Challenge your date to this activity which requires high accuracy and set your adrenaline shooting.

Credit: Two Bright Minds

National Shooting Centre, 990 Old Choa Chu Kang Road, Singapore 699 814
Get your booking at: www.singaporegunclub.com
Booking Hotline: +65 6466 1575
Prices: SGD 65 for 25 rounds (shotgun), SGD 150 for 100 rounds (Pistol/ Rifle)

Forest Adventure

(Torch 510 calories in a 2 hour session )

This place will definitely bring back childhood memories from the scenes of Tarzan and Jane. In fact, if Tarzan and Jane are real, they will be thrilled with the ‘obstacles hidden playground’ built with ladders, bridges, swings and giant zip lines. So ladies, if you are eager to escape from all the bustle and hustle this V-day, grab your guy and harness now, and enjoy this 2.5 hours of forest adventure. For thrifty couples, go on Tuesdays (except Public holiday) to experience the adventure at a $10 discount (U.P. $46). 

Credit: Shoreexcursioneer.com

Bedok Reservoir
Get your booking at: https://forestadventure.com.sg/
Booking Hotline: +65 8100 7420
Prices: SGD 43/pax (Junior Package, below 18 years), SGD 46/ pax (Adult Package, above 21 years)

Jet Packing

(Torch 295 calories per hour of water skiing)

“I’m like a bird, I’ll only fly away…”, well if there is any instance that you wish you’re exactly like the bird in Nelly Furtado’s song, you will definitely not be disappointed with Jet Packing. This activity, which utilises the power of a water pressurised Jetpack, allows your honey and you to propel 10 metres up in the skies. So if you are sick of being a land goer, and want to own a ‘superman experience on water’, this activity is definitely your cup of tea. Now who said the woman wasn’t able to fly?

Credit: Expedia

SeaBreeze Water Sports Pte Lts
Wave House Sentosa
36 Siloso Beach, Sentosa, Singapore 099 007
Get your booking at: http://www.seabreeze.com.sg/jetpack.html
Booking Hotline: +65 6376 4336
Prices:  SGD 228 for 45 mins 

Cosmic Bowling  

(Torch 165 calories per hour of bowling)

If both your bae and you still can’t get over Zoukout 2015 (read: thumping music and flashing discotheque neon lights), then Cosmic Bowling will be your ultimate love this season. The glowing pins coupled with heart-throbbing party music and neon-lit lanes, instantly transform the bowling alley into a clubbing dance floor. This will definitely bring you a brand new bowling experience and guarantee a bowling good time! Get ready to show off your bowling stunts minus the booze.

Credit: Numerochair Tumblr

Orchid Bowl @Chevrons House, SAFRA Tampines and Yishun, E! hub
Get your booking at: http://www.orchidbowl.com.sg/index.php/promotions/item/68-cosmic-bowling-nite-2015
Prices: SGD 24.50/ per lane per hour (members), SGD 30/ per lane per hour (public)

February signifies the month of love confessions (read: Valentine Day), and we at MyFatPocket would love to bask in the lovely dovey atmosphere by sharing our team very own confession too! And that’s (drum rolls…) none of us managed to stick through any fitness resolutions we made in January. Well you can’t blame us, as Franklin Covey’s poll concluded that come February, 30% of resolutions will be broken, so it’s just human nature (guilty much). Despite that, we are not going to give up our dream of having that Jennifer Lawrence’s toned abs (remember how she flashed her abs and lead glamour at 2016 Golden Globes Awards?). If you share the same confession, fret not and see how TomTom Spark managed to reignite the fitness spark among our team. Now February is the new January!

Credits: TomTom Spark

Special Spark from TomTom Spark GPS Fitness Music Watch Series

The first spark that kindle the excitement in us about the 22 x 55 mm display screen watch (just launched in 28^th January) is it allows us to bid goodbye to music from smartphone or mp3. A good workout is never complete without some energetic and upbeat music, and TomTom knows exactly that. The TomTom Spark GPS Fitness Music Watch allows fitness enthusiasts like us to load up to 500 songs (3GB) on our wrists, and listen to our favourite tracks wirelessly during workout. This essentially eliminates the need to rely on our smartphones (which can be an uncomfortable experience).

Credit: Foxnews

Other than that, the watch comes preloaded with a bespoke 30 minutes Running Trax, curated by Ministry of Sound (imagine pieces from world renowned deejays like David Guetta). The watch also streams music to a wide range of Bluetooth headphones, and allows easy download of playlists from iTunes or Windows Media® Player. 

Credit: TomTom Spark

If you think just the above feature will satisfy our excitement, you’re wrong, we definitely have a huge appetite to please.

24/7 Activity Tracking & Real Time Audio Feedback

Another new feature of the watch is the multi-sports mode. The range of modes enables users to track all indoor and outdoor activities including running, cycling, swimming, treadmills and gym workouts; and to obtain live time statistics on time, distance, speed, pace and calorie expenditure calculated against their personalised fitness goals. And if you’re lazy to check out the statistics, just opt for the audio feedback and stay motivated on your performance.

Credit: TomTom Spark

It's just like having a reliable buddy by your side to track your progress anytime and anywhere. And yes, even your sleep duration is tracked, so that you can tell if you’re having sufficient sleep.

Credit: TomTom Spark

Fitness fanatics can also establish and track their daily and weekly goals, as well as follow their progress either from the watch or via the TomTom MySports app and the TomTom MySports web site. Alternatively, they can upload their statistics to various platforms, including RunKeeper, Nike+ and more.

No More Sweaty Chest Bands with Heart Rate Monitor

TomTom Spark also incorporates a built-in heart rate monitor which allows selection from 5 different heart rate zones (Sprint, Speed, Endure, Fat Burn and Easy). Now who needs sweaty chest bands again?

Credit: TomTom Spark

The TomTom GPS Spark GPS Fitness Music Watch Series include 2 designs, TomTom Spark Music (SGD 329) and TomTom Spark Cario + Music (SGD 399). If you prefer something else, do check out the TomTom Spark GPS Fitness Watch (SGD 249) or TomTom Spark Cardio GPS Fitness Watch (SGD 329).

Customisable Straps

If you think fitness watches are too melancholic because of its standard black strap, TomTom Spark will definitely spice things up for you. With a variety of vibrant duo-coloured straps that come in 2 sizes, small (121-175 mm) and large (143-206 mm), you can now mix and match according to your fitness mood, and add some popping colours to your usual regimen.

Credit: TomTom Spark

If you’re ‘sparked’ after reading this, do find out more at TomTom. Do not let the statement “My goal for 2016 is to accomplish the goals of 2015, which I should have done in 2014, because I made a promise in 2013 and planned it in 2012” becomes a reality for you. Change your February and change your body!

Heartsickness could literally turn your heart sick.

Credit: Shutterstock

Broken heart syndrome—or stress-induced cardiomyopathy—is a real condition that can pop up in times of extreme emotional distress (like if you’re experiencing the loss of a loved one), says David Greuner, M.D., the director of NYC Surgical Associates. And it can happen even if your heart is totally healthy, he notes.

“The heart is responsive to stress hormones like adrenaline, epinephrine, and cortisol,” he says. “They make your heart beat faster as your body’s system gears up to perform at a super-human level.”

Credit: Huffington Post

But these same chemicals are also released when you're anxious or heartbroken. In excess, they could make a heavy heart too heavy. “Tons of chemicals over a short period of time can lead the heart to give out because it’s been overstimulated from being in an emotional state,” says Greuner.

The symptoms of broken heart syndrome can look a lot like those linked with cardiovascular woes, he explains. Usually, we’re talking chest pain, shortness of breath, and palpitations—which can go onto heart failure and even death if not treated.

The big bummer: Broken heart syndrome is unquestionably more common in women than in men, says Greuner.

No one knows for sure why that is, he says, but it could have to do with hormonal differences—and the idea that the female body tends to be more responsive to stressors in general. (Per the National Institute on Alcohol Abuse and Alcoholism, ladies are more likely to suffer from cirrhosis—liver failure often brought about by booze—and more likely to be diagnosed with depression, according to the Mayo Clinic).

Broken heart syndrome is unquestionably more common in women than in men.

So what’s a girl to do? Unfortunately, there’s no way to predict life’s bumps in the road. What you can control: your reactions to hard times. A lot of avoiding stress-induced cardiomyopathy comes down to stress management, says Greuner.

Credit: Chobir Dokan

Research suggests a fit and healthy lifestyle that's packed with exercise, fruits, and veggies can help take the edge off moments of angst and grief. But if broken heart syndrome shows us anything, it’s that your emotions are linked to your heart—and controlling them could be the ticket to protecting your ticker.

Feeling panicked? Breathe deeply, surround yourself with others, and ask yourself easy questions to bring yourself back to reality. (For more stay-calm techniques, check out six ways to calm yourself down when you start to panic.)

Well this sucks. 

BY CASSIE SHORTSLEEVE

Source: Women's Health Mag

The ~special~ characters you will most certainly encounter in any gym across the country. And if you haven't spotted one? There's a good chance you are one.

Credit: The Glow

1. The guy made of solid muscle.

He can curl a dumbbell the size of the guy next to him, and you're afraid to get in his way because he just might turn green and rip his shirt off. Watching his muscles move is equally terrifying and fascinating.

2. The guy in jeans.

The forever-mystifying practice of working out in jeans. There's no way it can be comfortable (or even doable), yet there's always that oneguy who wears them every workout, without fail.

3. The shameless selfie photographer.

This offender could be a guy or a girl—and you might be one. There's something about sneaking a selfie every once in a while (after all, it can seriously motivate your weight loss!) but when the only muscle sore from your workout is the arm you painstakingly extended to get the perfect selfie angle, you know there's a problem.

4. The creep.

You can see him stop what he's doing on the bench to watch you squat. And then he just happens to stand behind you during your cool-down stretch. Disturbing.

5. The cardio bunny.

She hops from treadmill to elliptical to stair climber every. single. day. She works up a serious sweat but stays totally clear of the free weights. You can tell which stage of her cardio-crazy workout she's on, because you can see her bobbing ponytail from across the gym

6. The grunter.

This guy has his music bumpin' and isn't shy about letting the entire gym know how hard that last deadlift was. Other forms of this noise-polluting gym-goer can include the singer/rapper (who lets everyone know exactly what is on his playlist with his out-of-tune a cappellasing-along).

7. The weirdly sexual exerciser.

Glute thrusts are a killer workout and totally worth the awkward stares. (Really, if you want to build a booty, it's one of the best moves.) But there's always that one guy or girl that adds a little lip-licking, moaning, and come-hither eyes to every somewhat sexual move they do. Seriously, people, you don't need to thrust your hips that much.

8. The napper.

You can find them curled up on the stretching mat with their iPhone, or doing never-ending Savasana. If they're really feeling motivated, you might catch them foam roll for a few minutes before they relax into their usual "stretching" sequence of doing absolutely nothing.

9. The person getting a thumb workout.

They've been standing on the elliptical for 10 minutes, motionless, playing on their phone. After a while, you see them taking eternally long rest periods between sets, playing on their phone. You bump into them in the locker room and they're sitting on the bench, playing on their phone.

10. The girl who's an absolute beast.

She makes all the guys look wimpy, and makes squatting twice her body weight look like a breeze. Unlike the creep (see number 5^), when people stare at her it's in genuine admiration. Keep killin' it, girl.

By Lauren Mazzo

Source: Fitness Magazine

A source of confusion for some and a scapegoat for extra weight around the midsection for others, metabolism has long been a topic of hot conversation.

Without it, we would lack the energy to get out of bed in the morning, let alone burn calories all day long. However, even with its numerous benefits, metabolism often gets the brunt of the blame with weight gain. With all of the fad diets and special tricks meant to speed up one’s metabolism (hot sauce anyone?), the facts often get blurred with fiction. To help clear up the confusion, we uncovered the truth behind the top five metabolism myths.

Myth #1: Skinnier individuals have a higher metabolism.

Credit: Ali Express

Some thinner folks appear to eat whatever they want with seemingly no consequence. Surely, they have a faster metabolism than the average Joe, right? Not so fast. Metabolism actually has quite a bit to do with body size, but not in the way many think. According to Dr. Yoni Freedhoff, Assistant Professor at the University of Ottawa, “Skinny individuals almost invariably have slower resting metabolisms; there is literally less of them to burn while at rest.” As a result, larger individuals usually have a higher metabolism (that is they burn more calories at rest) than their thinner counterparts.

But don’t rejoice just yet. It’s not just any additional weight that boosts metabolism. Muscle, in particular, has a huge effect on the amount of overall calories someone burns throughout the day. Comparing two individuals of similar weight, the person with the larger amount of muscle will generally have the faster metabolism. This is just one of the reasons it’s important to pair any weight loss program with a proper strength training plan. Research has found the extra muscle can help accelerate weight loss much faster than a diet-only plan.

Truth: While body size does factor in, body composition has a far greater effect on metabolism.

Myth #2: Skipping a meal slows down your metabolism.

Credit: Huffington Post

Anyone looking to drop a few pounds better be grazing on frequent meals and snacks throughout the day right? Turns out the old notion of eating a meal every three to four hours to ramp up one’s metabolism wasn’t exactly perfect advice. In fact, how frequently someone eats has little to do with the speed of their metabolism. Dr. Freedhoff explains, “Eating every four hours is popular because eating frequently, for many, helps them to keep a lid on both stomach hunger as well as cravings.” That, in turn, allows for better portion and choice control, Freedhoff says.

Certain individuals (those prone to cravings or with special dietary needs) may benefit from consuming multiple meals through the day. However, for the rest of us, the most important factors to consider are the quantity and quality of the food we consume. Whether you eat 2,000 calories of rice in one sitting or spread it out throughout the day, it still has a similar effect, Freedhoff says. Instead, it might be best to focus on eating quality food in a timeframe that fits your individual schedule.

Truth: Quality and quantity of foods have greater bearing on metabolism than how often you eat. 

Myth #3: Everything eaten late-night turns to fat.

Credit: Independent UK

“Avoid eating late at night” is one of the most popular pieces of nutrition advice on the planet. While it may be easy to think our bodies have an internal clock set to store anything eaten after 8 p.m. as fat, it’s not quite so simple. Many aspects including various hormones, food quality, food content and energy expenditure influence how our bodies store fuel. Unfortunately, simply refraining from eating late at night isn’t enough to prevent fat storage.

Instead of focusing on time of consumption, more attention should be placed on what and how much we’re eating. In fact, having a meal late at night isn’t any worse than eating at any other point during the day provided the meal consists of healthy foods (and not a bucket of ice cream). Dr. Freedhoff likens this scenario to fueling up a car. “The time of day you fill your car with gas isn’t going to impact how far you’ll go on that tank,” he says. Provided you’re eating high-quality food in the right portions, most individuals won’t notice a difference between eating at night versus earlier in the day.

Truth: If you’re taking in the right types of calories, eating later at night shouldn’t derail your diet. 

Myth #4: Metabolism is all about burning calories and breaking things down.

Credit: Huffington Post

Many understand metabolism as how quickly someone burns calories. But while breaking things down is certainly an important part of metabolism, there are actually two main components. Catabolism, or the breaking down of chemical bonds to release energy, is the most well known part of the process as it releases energy in the form of calories. However, what’s just as essential is anabolism, the storage of energy in the form of chemical bonds for later use, including carbohydrates and fats. A properly functioning metabolism is a delicate balance of both functions.

Truth: Metabolism consists of both breaking things down and building things up; both are vital to our health.

Myth #5: You have no control over your metabolism.

Credit: Adkins Academy

When faced with unwanted weight, it’s easy to place the blame on your metabolism. However, it turns out that individuals have more control over their metabolism than previously thought. As mentioned above, body composition has a huge effect on how quickly someone’s body burns calories. One easy way to ramp up your metabolism is to build muscle through lifting weights. Alongside modifying your workout routine, there are several other ways to be sure you’re burning calories at a higher rate:

• Sleep more. The amount of rest you get each night doesn’t only affect your mood and productivity the next day. Researchers have found that it also affects your metabolism. Sleep-deprived individuals have a decreased ability to manage blood sugar levels and also may find themselves hungrier (particularly for high carbohydrate foods). So, sleep more for a healthier metabolism. (Win, win!)

• Gulp down some water. Ditch the sugary soft drinks. Researchers have found that consuming water may have a positive impact on how many calories you burn throughout the day. This is due to a process called thermogenesis wherein the body must burn calories to warm the water up to body temperature. Hydrating with water also saves calories over alternative beverages and plays a key role in helping to regulate whole-body metabolism (especially during exercise).

• Don’t forget caffeine. Coffee lovers rejoice! It turns out that cup of java may give you more than just an energy boost midday. When researchers gave subjects coffee and then measured their caloric burn, they found that the caffeinated individuals burned more calories than their decaf-ordering counterparts.

• Get enough protein. Dietary decisions (especially protein intake) have a profound impact on metabolism. Researchers examining the effect of dietary compositions on caloric burn have found that those taking in adequate levels of protein have a higher energy expenditure at rest.

Truth: Simple dietary modifications and exercise habits can make a big difference in how fast someone burns calories at rest.

 by Jeremey DuVall

Source: Daily Burn

Pulling your hair trying to find the perfect workout to destroy the tricky and sneaky trouble areas (read: jiggly arms, thunder thighs, saggy buttocks), but still fail after countless trial and error? We feel you fellow curvy babes, and that’s why we specially concocted this routine for you to flaunt and keep your assets tight and toned like that of Beyoncé Knowles’. Now who says curvy babes can’t be both curvy and fit?  Get ready to get bootylicious.

Credits:  Footwearnews, South Florida Boot Camp, House Exercises 

Curvy babes are prone to gaining weight all over and may face challenges making their muscles perk, notably in the arms, shoulders, hips and thighs region. The best way to sculpt a curvy figure is to follow the formula:

[Regular High Intensity Cardio Intervals + Full Body Strength Training] X 3 times a week

Step 1: Regular High Intensity Cardio Intervals

Kick start your workout with 30 minutes of high intensity cardio interval, which involves alternating your pace between a high intensity speed and lower intensity recovery bouts. The good thing is you can simply head out for a run to achieve this. 

Credits: Pocket-lint.com, Starsportsif.com

Follow this example by Dr. Lisa Mealey , CSCS and Assistant Professor of Exercise Science in the Department of Health & Sport Sciences at Salisbury University: 

1. Warm-up (walking 5 minutes)
2. Run 2 minutes at 80% of your max pace
3. Jog for 2 minutes at an easy pace for recovery
4. Repeat  2 and 3 for 5 times for a total interval time of 20 minutes
5. Cool-down by walking 5 minutes

Step 2: Complete with a Full-Body Circuit

Complete your workout with a range of full-body strength training. These training should be performed in a circuit (moving rapidly between each exercise). Each exercise should be repeated 12 times, and 2 full circuit should be performed. 

Dumbbell Squat with Forward Pelvis Tuck

Stand with your feet slightly wider than your shoulders, and grip a 2kg dumbbell on each shoulder (fill up 2 bottles with 2 litres of water each if you can’t find any dumbbell). Bend your knees until you are in a low squat position, with your thighs parallel to the ground. As you return to the standing position, press up through your heels and squeeze your buttocks. At the top, tilt your pelvis forward and squeeze your buttocks again (harder this time round).

Credit: Oxygenmag.com

Spider Plank

Get into the planking position and start spicing things up by incorporating the spider movement. All you need to do is just rotate your hip forward and draw your knee toward your elbow. Repeat 10 times for each knee.

Credit: Taketwocoaching.com

Curtsy Lunge with Biceps Curl

If you think curtsies are just too cutesy (think ballerinas) or is some sort of easy feat, then you’re definitely wrong. For this, you’ll need a 2kg dumbbell and instead of just lifting it up. We are sweating it with additional bicep curl to turn this exercise into a full-body fat blaster.

Credit: Sheknows

Plank Jacks

Remember the old school jumping jacks? But for this we’re starting things off in a plank position, and then jumping our feet in and out as rapidly as we can for 20 seconds, and then resting for 10 seconds. Now this count as 1 repetition. 

Credit: lusciouslifts.com

Balance Skull Crushers

Bide sayonara to your “bat wings”with this skull crushers. Tune up the difficulty by performing this exercise on a stability ball to challenge your core.

Credit: Sheknows

Reference: Sheknows

Contrary to popular belief, skinny babes are not always the happy people. All thanks to the seemingly harmless jokes made by the closed ones. In fact skinny ladies may even lose count of the times they rolled their eyes (so hard), when they hear someone comment, “You’re so skinny, you’ve no curves, the dress looks meh on you.” Now if you’re victim of this, get down to add some tone and definition to your body, and keep the naysayers’ mouths shut.

Credits: Designerzcentral, Examiner, Elle

Skinny Ladies’ Problems

Although skinny ladies may be blessed with a svelte silhouette, and weight loss may not exist in their dictionary, yet they do have problems of their own. These group of ladies tend to lack shape due to their low body mass, and are likely to be flat chested and appear boyish. Yet the good news is, these ladies have a naturally low body fat percentage, thus with even subtle gains in muscles, skinny ladies are able to vaunt excellent muscle definition and add some womanly curves.

The best way to sculpt a skinny body is to follow the formula:

 [Strength Training] X 3 Times a Week + [Protein Snack after Workout]

Credit: Sg Sports

Skinny ladies can choose to either head to the nearest gym or just perform strength training in the comfort of their home.

Materials needed

• Stability Ball
• Two 2kgs dumbbells/ 2 bottles with 2 litres of water each
• Lebert Equalizer bars/ Sturdy sofa

Step 1: Strength Training

• Start with a 5 to 10 minutes warm up
• Perform each exercise to exhaustion
• Rest for a minute between sets and then perform each exercise a second time before moving on

Balance lunge with front raise

Start off by balancing one of your legs on top of the stability ball, with your hands by your side. Then, with dumbbells in each hand, perform a forward raise as you lunge backwards.

Credit: She Knows

Askew twist with medicine ball

Sit comfortably on the floor, and hold the medicine ball close to your tummy. Slightly lift up both of your legs, as you twist your upper torso to the side. Hold for 30 seconds in the position, before changing side.

Credits: She Knows

One-legged assisted dip

Choose to perform this on either a bench, a sturdy sofa or on Lebert equalizer bars, as shown. Support your arms on the bars, in a half squatted position, and slowly lift up one of your legs. Stay in the position for 30 seconds, and return to the starting position. Repeat for the other leg.

Credit: She Knows

Hamstring curl and bridge on a ball

Start off by lying flat on the floor, with both hands resting at the side of your head. Then, rest your lower calves on top of the medicine ball. Slowly lift your butt, and bend your knees until you reach the position as shown in the 3^rd picture. Hold for 30 seconds, and return to starting position. 

Credit: She Knows

Plank Twist

Get into the planking position, then rotate your hip forward, as you draw your knee toward your elbow, and twist. Repeat this on alternating sides. 

Credit: She Knows

Step 2: Protein Snack

Refuel within 30 to 45 minutes of your cool-down to provide the necessary nutrients to restore and rebuild your hard-working muscles, as well as rehydrate your body. Try these:

Monkey Business Shake

Blend 1 medium banana, 1 tablespoon of Skippy’s reduced fat peanut butter, and 1 cup of NutriSoy High calcium Soya Milk.

Credit: Tryabouttime

Black Bean Omelette

Sick of hard-boiled egg as a regular post workout snack? Spice things up by combining 4 egg whites, ½ stick of low fat cheese, and ¼ cup of canned black beans for a whole new eggy snack.

Credit: Heysugarcafe

Apple Nutty Sandwich

No mood for a sandwich? Skip it then. Spread some low fat peanut butter over a 2 slices of apple, and sandwich some unsalted mixed nuts in between for a crunchy finish. 

Credit: Readynutrition

This article first appeared in Sheknows.com (Lauren Williams).  It has been adapted for My Fat Pocket.

For those of you who run out of ideas to have a merry good time with your doggies, hooray you are in the right place now. If you ever imagine doing Yoga with your four-legged friends, imagine that no more, you can make it into a reality today with DOGA. Remember to prepare a set of lululemon suit for your doggies alright? 

Credits: Itsaheartfullife, 123rf, Starcasm.net

So What Exactly is DOGA?

DOGA literally means the practice of doing Hatha yoga with your beloved pooches. This health regimen isn’t a new age fitness option in the dog-sphere. In fact, it originated in Florida in 2001 when yoga instructor Suzi Teitelman found her cocker spaniel, Coali would climb on to the mat with her whenever she was practising. She then slowly engaged him into her regular practices and this eventually gave birth to DOGA.

Types of Lessons

DOGA can be practised in 2 different ways, depending on the preference of the instructor or owner. The first way requires the dog owners to help their pooches to achieve the DOGA poses. This serves as a great bonding session for the two.

Credit: Dogmanhny

The second way allows the pooches to mill around while their humans perform the yoga poses. This provides the pooches a great socialising experience with their own kind.

Credit: Buzzfeed

Can My Dog Do Doga?

You can incorporate dogs of any sizes into your usual yoga regimen. With that being said, it may be easier for smaller dogs to rest on your lap and back. While for larger dogs, it may be wise (and less draining) to let them stay close to you, or mingle around with their furry friends while you perform the yoga poses.

Benefits of Doga

Credits: Freshpet, Time, Dogvacay, Huffington (from top left)

So How Do I Do Doga?

Before beginning DOGA, it is essential to note that DOGA isn’t about forcing your pooch into supernatural poses (warrior pose). In fact, it’s simply starting your yoga practice as you normally would, and then encourage your little ones to participate as they become more curious.

Here are some simple DOGA poses which you can do with your pooches at the comfort of your home.

Chaturanga

Credits: Huffington

Step 1: Lay your pooch on its stomach

Step 2: Gently pat the back of your pooch

Chair

Credits: Huffington

Step 1: Hold your pooch from behind, and let him or her sit on the hind legs

Step 2: Slowly raise your pooch’s front paws into the air

Inner Dog Mudra

Credits: Huffington

Step 1: Put your forehead against that of your little one

Step 2: Look into the eyes of your precious one

Savasana

Credits: Huffington

Step 1: Lay your pooch on its back

Step 2: Pat or tickle its exposed belly

Wheelbarrow

Credits: Huffington

Step 1: Lay your dog on its tummy on the yoga mat and stand behind your dog

Step 2: Gently pick up your dog’s back legs, supporting its hip joints with your hands

Step 3: Slowly encourage it to stretch and flex its torso

Try out more Doga poses with your dog at  Dogadog. 

This article first appeared in Huffington.com.  It has been adapted for My Fat Pocket.

With the average American working a 40 hour work week, the number of calories that you burn during your working day is no small or dismissible variable in staying fit.

Unfortunately, many of us have sedentary jobs that have us staring into a computer screen while sitting on our bums all day long. I thought it would be fun to apply a rough equation based on the average steps taken in an occupation to work out a guesstimate of how many calories any given specific job burns throughout the day.

All calculations are for an individual weighing 145 pounds. As always, a person's energy expenditure will depend on weight, muscle content, gender, age, and many other factors.

How many calories are burned at work?

Calories burned in a desk job 

 
Credit: Excel Management

Examples: Receptionists, counselors, customer service telephone workers, writers, graphic designers, accountants, commercial and public transportation drivers, cashiers, tech support, IT development, administration & secretaries

These sedentary jobs have the people who fill them taking very few steps each day. Most of the activity would come from running back and forth to the printer, to and from the supply closet, tending to customers needs, and trips to the bathroom. With an estimated 600 steps per hour, and 4800 steps per day, this occupation burns roughly 102.5 cal/hour and 820 calories in one working day.

People who have places of work that are this sedentary need to take special care in making sure that they work hard to add extra activity into their day. Being this physically inactive is associated with all kinds of diseases and ailments, including heart disease and diabetes. It is very easy for extra weight to sneak up on you when you work this kind of job. Be proactive about protecting your health by making staying fit a priority.

Calories burned in jobs with moderate activity

 
Credit: Blogspot Educationalia

Examples: Teachers, childcare workers, personal trainers, mechanics, police officers, cooks, salespeople, floor managers, pharmacy techs, nurses & other health care providers, realtors, and security services.

These professionals are not completely sedentary in their jobs, but they also aren't necessarily reaching the recommended 10,000 steps a day. During an hour these careers require roughly 920 steps, which adds up to 7360 steps during the full 8 hours. This activity, along with energy required for bodily function, adds up to a total of 127.5 calories burned per hour, or 1020 throughout the full working day.

All of these jobs are a bit more physically active than a regular desk job, but they still fall short of 10,000 steps a day. They also don't get the heart rate up, and they don't build lean muscle. Intentional physical activity is still very much a necessity in these workplaces to maintain health and keep weight from creeping upwards.

Calories burned in jobs with a high amount of activity

Credit: GB Times

Examples: Construction workers, waitresses, farmers, custodians and maintenance workers, landscapers, professionals of a construction trade such as carpenters, plumbers, welders, roofers, or electricians.

These professions require a lot of physically taxing activity. They might range widely in nature, but what they have in common is that they cover a lot of distance, or spend a lot of time hefting themselves or materials around in order to get a job done. They spent much of the day on their feet, and some of them must use their strength in often varying and unpredictable ways.

With roughly 1500 steps taken each hour, these careers have people taking roughly 12,000 steps in an 8 hour period. By our calculations, that’s 175 calories per hour, or 1,400 in eight. Keep in mind that these numbers are based off of a 145 pound person. Considering that the occupations above have a higher than average male occupancy, body weights will tend to be higher and so will the caloric burn.

These physically challenging jobs might have people taking enough steps, and burning enough calories, but they do not lead to a complete picture of fitness. There is still plenty of room for strength training, cardio that is intense enough to get the heart rate up, and stretching to help maintain flexibility and avoid injuries.

How are Americans still overweight when they’re burning so many calories at work?

Weight gain, loss, and maintenance is all about calories burned versus calories consumed. Hypothetically speaking, even if you burned 10,000 cal a day, you would gain weight if you ate 11,000. If you're trying to keep extra pounds at bay your focus should be adjusting the ratios of what your burning compared to what you're consuming. Make sure that you don't undo the hard physical labor that you do at work or at the gym by eating more than you are burning throughout the day.

Credit: Life Fitness

Here's how we came up with the numbers above: the body burns roughly 12 calories per pound of bodyweight per day, just for the most essential body functions (no physical activity at all). For a person who weighs 145 pounds, that's 1740 cal per day, just to keep the body running. Divide that by the 24 hours in the day and you're looking at 72.5 cal per hour. Multiply that by 8 (the average hours in the workday) and you get 580 calories. Using estimates of steps taken throughout the working day and other variables of physical exertion, we approximated the number of additional calories (on top of baseline, resting calories burned) that that particular professional would burn per day during their job.

How active is your job? Do you feel physically restless by the end of the day because you have been sitting too long, or are your legs and feet tired after having been moving nonstop? Do you think that the number of calories burned by occupation on the list above reflects the amount of calories that you burn each day?

Source: Fitness Blender

We’ve heard you, dog owners! As much as you love to bring your little fur balls out for daily games at the park, most of the times you’re either defeated by the weather (too hot, too cold, too hazy, lurking Zika Virus) or just plain lazy to move your butt. However, all these issues were so yesterday now, with PAWSILATES you can teach your old (or new) dog some new tricks at the comfort of your nest starting today!

Credit: Benweyts

Paws-ilates? Spelling Error?

Paws-ilates is definitely not a spelling error, and in fact it’s the cousin of the popular Pilates.  To simply put, it’s just Pilates for dogs. Originally created by Andrea Metcalf (a reputable fitness coach and a regular contributor at Oprah.com) for her 2 dogs, Fido and Wrigley, Paws-ilates is a cocktail of spine strengthening exercises, core toners and simple lifts. As recommended by the creator, the exercise is generally suitable for dogs who weigh 25 pounds (11 kg) or less.

Credit: Andremetcalf.com

Benefits of Paws-ilates

Credits: Rejuvenatekc, Dailymail, Awonderfuldog.com, Visitmongometry

Warming Up & Cooling Down

Warm up and cooling down are no exception for Paws-ilates. Before getting down to fun, remember to warm up with your dogg, by standing over it and then bounce the ball while rotating side to side. This helps to engage your obliques and warm up your waistline. Cool down with some light stretches and tender loving tummy rubs for your little ones.

The Pawsilates moves

The Paws-ilates can be broken down into 5 categories as follow:

1) Sitting with Pet: Sit, Lean & Reach

Begin by sitting on the floor with your knees slightly bent and your doggy sits facing you. With both hands, hold onto your doggy, exhale, and gently lean back and reach the other side. Inhale as you return to the starting position. Perform in 20 alternating repetitions. 

2) Standing with Pet: Side Bend Power Leash 

Stand with your doggy seated at your left side. With both arms bent, hold the leash on your left hand and lift your right arm over your head. Gently reach downward towards your doggy and repeat the step for 10 times.

After which, walk your doggy in circles around you, then sit your doggy on your right side and repeat the exercise.

Credit: Andremetcalf.com

3) Resistance Band Work: Top Dog Tri Toner

Begin by standing and sitting your doggy on your left side with resistance band and leash in your hands. Bend one arm over your head and place the other down near your side. Then extend the top arm and reach toward the ceiling. Return to the starting position and perform 15 repetitions on each side.

Remember to walk your doggy in circles between sets to keep them engaged.

4) Ball Core Work: The Canine Core Twist

​Sit on the floor with knees slightly bent. Place a small Pilates ball under your lower back and pick up your doggy. Rotate your doggy to your right side and return to the center seated upright. Do the same for the left side and perform 20 alternating repetitions.

Credit: Andremetcalf.com

5) Pet Massage: Chest Rub

Reconnect with your pet and calm them down at the end of the exercise. Start off by lying down with your pet and with gentle massage strokes, move from the chest of your pet to outside around their shoulder.

Credit: Andremetcalf.com

This article first appeared on Pilates for Dogs, and is adapted for MyFatPocket.com.

If marathons aren’t your thing, fear not: there are sneaky ways to get fit, from walking the dog to doing the housework.

Credit: Getty Images

Clare Longrigg and Edward.

Photograph: Linda Nylind for the Guardian

The late neurosurgeon David Servan-Schreiber once wrote about the transformative effect of a sense of purpose. He described a study in which one group of hotel cleaners were told that their everyday tasks would burn enough calories to help them lose weight. The other group were told to get on with their work. At the end of a week, the first group had put greater effort into their work and had lost weight, unlike the others. The idea is now referred to as non-exercise physical activity, or Nepa. You can improve your fitness levels and burn calories just by doing the stuff you always do around the house – but with vigour.

In one study for the British Journal of Sports Medicine, older people who were active around the home – mowing the lawn, washing the car – stayed healthier longer, whether or not they did “proper’ exercise such as swimming or working out. I tested it out and discovered, like the cleaners in Servan-Schreiber’s study, that just knowing my efforts were counting for something gave me a surprising incentive.

Clare’s top five fitness chores

1. Housework

Illustration: Ryan Chapman

Running upstairs and hanging up the washing at a brisk pace leaves me slightly out of breath – lift a basket of wet towels, bend, stretch, repeat. Buffing the dining room table for an hour will work arm muscles in an average burn of 300 calories. Distributing socks for four people and looking for my glasses involves climbing 24 stairs, which burns around 100 calories, twice that if I jog them.

Time taken 1hr 30 mins
Heart rate 120bpm
Stairs climbed 240
Total calories burned 463

2. Walking the dog

Illustration: Ryan Chapman

If you want to get fit, and you have a dog, it’s simple: you run. Unless it’s a dog that has standoffs with bigger dogs that last ages. Nepa has the answer. Brisk walking with several fast bursts burns calories. Bending to pick up a stick and throwing it adds to your workout, not to mention the minutes spent wrestling it from the dog’s foam-flecked jaws.

Time taken 36 mins
Fat burn 34 mins
Steps taken 3,174 
Total calories burned 163 (equivalent to two chocolate biscuits)

3. Gardening

Illustration: Ryan Chapman

The hedge in front of our house is so overgrown and unruly that instead of giving cab drivers our number, we tell them to look for the messy house. Now the chore that I’ve been putting off for years presents itself as the perfect calorie-burning opportunity. I cut back the worst of it in what the Fitbit gratifyingly recognised as 17 minutes of sport. Gardening – thrusting a fork into the ground, pulling weeds – clocks up even more. 

Time taken 1hr 15 mins
Heart rate 160bpm
Steps taken 2,100
Total calories burned 430

4. Cycling to work

Illustration: Ryan Chapman

Even though my cycle commute is a jammy 15 minutes on back roads, I have to admit my usual route is designed to minimise effort. I have selected a road leading to the office that takes me down a long, gentle gradient. On my way back, I do one steep climb, and then I can pretty much drift downhill the rest of the way. I adjust the route, taking me up my hill instead of around it, come back over it on the way home, and burn far more calories. 

Commute 17 minutes
Heart rate 108bpm
Fat burn 13 mins
Total calories burned 82

5. Fidgeting

Illustration: Ryan Chapman

Since most of my day is spent sitting, I am comforted to learn that non-exercise activity thermogenesis (Neat) means I can burn calories even in the office. Raising your heels while you sit at your desk will work out your lower leg muscles. That long walk to the loo is a chance to increase your step count. If you don’t care whether your colleagues like you, always insist you have meetings standing up. 

Office day 9 hours
Heart rate 72bpm
Steps taken 5,000
Total calories burned 170

By Clare Longrigg

Source: The Guardian

When the workweek takes hold of your gym schedule, this express workout will torch your abs in record time.

Credit: Harper's Bazaar

Long gone are the days of spending a full hour training your abs. To maximize time and efficiency, you only need 10 to 15 minutes to set your abdominal muscles on fire and get an intense burn that lasts. Rather than doing three sets of one exercise and moving on to three sets of another exercise, plan your ab workouts like you would a total-body circuit. Pick a different focus with each exercise and try to move from exercise to exercise with as little rest in between as possible.

Credit: Truth About Abs

When working your abs (versus your core), you're aiming for two muscle groups:

The rectus abdominis: We commonly refer to this as our "six-pack." We work the rectus abdominis (RA) through torso flexion. The RA can be broken up into the upper RA and the lower RA. When you perform an abdominal exercise, the entire RA will fire up. But depending on the exercise, you can "target" one section more than the other. Exercises that target the upper RA focus more on shoulder-to-hip flexion (e.g., a traditional crunch or sit-ups). Exercises for the lower RA focus more on hip-to-shoulder flexion (e.g., reverse crunches or leg raises).

Credit: Lean It Up

The obliques: We have both external and internal obliques. You can activate those obliques when you practice torso flexion and rotation (e.g., bicycle crunches or Russian twists).

Important note: We all have abs to help our bodies. Studies have shown that those muscles can provide serious benefits, even if your six-pack isn’t visible. A strong core can prevent back pain, help your posture, and protect your spine for everything from carrying groceries to flipping tires. If your aim is to get your abs to "show," the key is eating healthy, as well as targeting ab exercises. Be sure to anchor your workout regimen with some high-intensity interval training workouts (HIIT) for maximum calorie burn. (Try this equipment free, total body 10-Minute HIIT Workout). This quick ab routine will do your body good, whether your goal is showing off washboard abs or strengthening your core.

{youtube}rVtNCgClkhM{/youtube}

By Mike Donavanik

Source: Fitness Magazine

Website: www.bounceinc.com.sg 
Facebook: https://www.facebook.com/BounceSG/?fref=ts 

With that, MyFatPocket is glad to reach out to the man behind Bounce Inc, Mr Simon James Ogilvie, to find out more about how Bounce Inc came about and what's in store down the road.

Mr Simon James Ogilvie, the man behind Bounce Inc Singapore.

What makes you want to start Bounce in Singapore?

Let me start by saying that I'm a PR in Singapore and I've been here for 7.5 years, with 2 kids, one 9 years old and the younger one is 6, both girls. Before I even do any market research, it was very clear that Singapore has a very strong demand for an indoor, air-conditioned, place that is for the active and fun. Or even a party-venue. So we are bringing a proven business model from not only Australia, but from other markets around Asia, Europe and Middle-East to Singapore. So we feel that the demand is there.

Singapore is not a big place and people are constantly looking for stuff to do, which doesn't always involves being outside, because it's kind of uncomfortable because of the weather. People have gravitated into shopping malls and it is boring for kids! The public can now embrace something that is new, that is healthy, and most importantly it is fun.

Looking at it from a global expansion point of view, Singapore is a key market, and to come into Asian, you got to have it in Singapore. So it just makes perfect sense for us to choose Singapore.

So were there any challenges you faced when you first got started?

No, it was absolutely a breeze! (laughs) Well, of course there were, and the biggest challenge was finding the right venue. It's so much a property game. If you are not in the right venue and the right location, people can't get to you or it will be hard for them to get to you. And if they can get to you, it wouldn't help if the venue is sub-standard like it is small, hot etc. 

Furthermore Singapore's zoning regulations are quite strict because there's a master plan and we can't really do it anywhere we wanted. So we are very fortunate to be able to find a great venue.

But we are not revealing what exactly it is yet! It's till a secret now, but it is definitely central and accessible. We will be running a little bit of a campaign and competition for the public to guess its location and win VIP tickets to Bounce's opening to hype things up a little! All I can say is that the location fits our demographic perfectly, and the best thing about it is that nobody, nobody is going to expect to walk in this part of Singapore and find a 24000 square foot venue with 11 metres high ceiling.

Singapore isn't exactly known as an adventure sports destination. So how will you be promoting it to Singaporeans that Bounce is an alternative way for them to do their workout and have some fun?

There are many ways to reach out to our target markets. Youths, adults, mums with kids, and they will love to come to Bounce after school, after work, for parties, or just hanging out with friends. So there are different segments of the market that we are going to talk to, not just the fitness enthusiasts. That's going to take a great deal of skills and know-hows so we do have expertise in the team to do that.

The question is what do we say to them? It can be like a gym, since you used the word "workout" there. But however, it is probably not a gym to a young kid, but more like a fun playground. The contents of what we are putting into Bounce here is so broad, if you want to use it as a workout place, absolutely. You can go there and have a great time on 3 or 4 different types of trampolines and airbags and be knackered after 30 minutes. Or, you can have a 6 year old going in there and it's definitely not a workout for him. He is just going to have so much fun jumping around.

The beauty of Bounce is that you can go there just to have fun, just spend on hour bouncing off walls, throwing yourself on the airbags, clearing the ninja warrior obstacle course, do the Leap of Faith... There is so much to do. You can even join a BounceFit class.

There will be classes?

Yes, there will be classes. The classes will not be launched at the official launch yet, but later on down the road, yes, there will be classes for the public to join. It will almost be like aerobics on trampolines. There are going to lots of other programmes coming up too so stay tuned.

There are 3 different areas inside adrenaline arena, which area is best suited for the fitness enthusiasts, and which is recommended for those who just want to have a bit of fun, or even the young ones?

There's the trampoline area, the free run area, and the Leap of Faith. But then there are different areas just within one area that is suited for different intensities, meaning for the fitness enthusiasts or the younger kids. There's one with Olympic grade trampolines for wall running, and the young kids cannot get on those. And there's the free jump area which is a huge place with all kinds of trampolines and thick circus-grade paddings on the walls for protection, and you can jump around from one place to another. There's also the dodge ball court for dodge ball on trampolines and that's great for parties and groups, even corporate groups. Slam dunk area, couple of trampolines with basketball hoops for your bounce and slam. There is also the giant airbag area with trampolines and you just jump around and just land on the airbags! So although there are 3 areas, each area has got so much to do and different types of trampolines for different activities and different audiences.

The free run area which is the obstacle course area has got 15 or 16 different challenges. If you are going to be hardcore and time yourself against your friend, get a band and swipe it and the clock starts on the big video wall. When you finish you swipe the band again to stop the clock and check your timing, and everyone can see your timing! But it's optional, you can not time yourself and go easy too, because some people really don't want their names to be up there, but we know there are some who do, to challenge themselves.

There are many challenges, but you don't have to do it in order. It's really flexible and entirely up to you. So if I'm a fitness fanatic, I guess I will find the most challenge in the free run area. The kids can do it the easy way, but there are definitely hard ways to do it. There's an easy path, or the hard path.

During Bounce Inc's Tribe Casting Call, where they did an interview with a difference to get the best staff to join them.

So which one is your personal favourite then?

It has got to be the airbags! They are just awesome! I do have fun on the performance types, but I'm not that skilled with the somersaults or the wall runnings. So I have fun jumping and somersaulting onto the airbags. All the headspinning and adrenaline rush and personally I have a lot of fun there.

Are there group activities or competitions for Bounce, or is it more for individual activities?

It can be both. We see a lot of people coming in by themselves that is why we pick our staff members very carefully. The staff can help to engage the people coming in and carry out activities together with them. That's how we can enrich the experience of those who come by themselves. They can come in to practice and get help from the staff too.

The energetic and fun-loving staff at Bounce Inc

There are dodge ball games and people can come as a team or join a team to play. In terms of competitions, yes, we plan to have them down the road. And we also mentioned that we will be having classes like BounceFit. We will also be having the flight academy, teaching you how to do cool stuff where people will be harnessed and doing somersaults etc. And for the 3, 4 year olds, there is the Mini Bounce. Mums can sit back and have a coffee, by the way we have a very nice cafe, while the kids enjoy themselves under supervision.

One last question, any tips for Singaporeans who are keen to give Bounce a try?

There can be plenty of tips, but the number one tip is come and give it a go and come and see it for yourself!

Bounce Inc held an interview for energetic and fun-loving people to join their team a few weeks back. No, it was not called an interview, but instead, a Tribe Casting Call. Any difference with the usual shirt and tie interview you and I go through all the time? Hell lot of a difference. Watch the video to see the absolutely exciting Tribe Casting Call to see how you get the best job on earth!

Isn’t it great if there’s someone to tell you whatever you need to know about that piece of bosom fabric?

Credit: Dezeen

The Material Matters     

Contrary to popular belief, cotton is an awful material for sports bra. Imagine it soaking up all your sweat like a sponge, and making your bosom feel heavy! Do yourself a favour, and choose sports bras manufactured with materials that are breathable and moisture-wicking.

Credit: Goodhousekeeping.com

One is Never Enough

Some things can never be skimped on, and sports bra is definitely one of them. The piece undergoes extensive beating during workout, and will wear out and lose its effectiveness especially if you’re wearing the same piece back to back. So if you work out 5 times a week, make sure you get 5 sets in 5 different prints. 

Credit: Store Nike

Measure Regularly

Pregnancies, hormonal changes and changes in body composition due to an active lifestyle can all contribute to significant fluctuations in your bra size. As a rule of the thumb, measure your bust once a year to avoid getting the wrong sizes.

Credit: Bratag.com

Encapsulation Bras Win Compression Bras Hands Down 

The 2 main types of sports bras are compression and encapsulation. The former presses the breasts to the body without separation, thus forming a uni-boob shape. However, it won’t be able to manage all the breast movements during your workout.

The latter adopts individual cups to surround and support each breast separately. This allows air to circulate and provides extra support for your lovely bosom.

Credit: Shopperstreatbras.com

Your Sports Bras “Die” Faster Than You Like

All that pounding, bouncing and sweating can cause the fabric fibres in sports bras to degrade, which translates to reduced breasts support. So if you are an active bunny, imagine how much torture your sports bra has gone through. We say, if your sports bra is 1 year old, it’s definitely time to let go and move on.

Credit: Thegloss.com