When Queen Bey goes “Okay, ladies, now let's get in formation, ‘cause I slay. Prove to me you got some coordination, ‘cause I slay”, your body knows it’s gotta obey her.

Credit: 1MILLION Dance Studio Facebook

Coincidentally, this girl power anthem happens to be one of my favourite tracks being choreographed to by 1MILLION Dance Studio’s Lia Kim. The unapologetic tune coupled with those hard-hitting moves had me like

Credit: giphy.com

Hailing from South Korea, 1MILLION Dance Studio has gained massive popularity amongst dance enthusiasts at home and overseas in recent months. And it doesn’t take a lot to see why: Sick choreography ✓ Mad-awesome instructors ✓ Sleek studio interior ✓ Impressive camerawork ✓

1MILLION’s practically nailed the recipe to SLAY IT (evidently too much for YouTube to handle. Boo!).

Did I mention it’s got extremely attractive instructors to boot? Here’s presenting the ladies I willingly fangirl for:

Mina Myoung (@minamyoung)

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May J Lee (@mayj517)

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Lia Kim (@liakimhappy)

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Besides instructing students at the studio, the good people at 1MILLION have choreographed and trained K-Pop stars such as BoA, 2NE1, Girls’ Generation, Jay Park and GOT7, a further nod to their talent.

Ever since I discovered their channel - and went on a binge-watch streak no doubt - I've got half a mind to squeeze some classes into my South Korea travel itinerary in future. Fret not if you can’t, though; Mina Myoung and Lia Kim have held dance workshops in Singapore so here’s to hoping they’ll be back soon!

For now, I'm just gonna pray for their channel to be back up ASAP.

It’s the season to forget all about the price tag again. And we are definitely NOT going to let tired &achy legs slow you down. So Sisters, bookmark this page, and get ready to welcome more shopping trophies (; 

Credit: Anadin.com

Here we introduce the I.C.E Stretch exercises 

Intrinsic

      Credit: Goop

1. Intertwine the fingers on your left hand with your right toes
2. Stay in this position for 30 seconds
3. Pull your toes slightly down to stretch them
4. Stay in this positon for 5 seconds
5. Repeat steps 1-4 for 10 times on each foot

Prevents:

Credits: Delrayfootdoctor, Footsli

Calf

Credit: Thephysicaltherapyadvisor.com

1. Find a wall, lay your hands on the wall and stand in a lunge position
2. Bend your right leg to the front, and extend your left leg backwards (remember to keep your heels connected to the ground)
3. Remain in this position for 30 seconds
4. Bring and bend your left foot closer to the wall, to make your lunge smaller
5. Remain in this position for 30 seconds
6. Repeat steps 1-5 on the other side

Prevents: 

Credits: Mymed, Activerelease

Extensors

Credit: Yogaforrunners

1. Kneel down on both knees
2. Place a rolled towel on the ground under your feet
3. Slowly sit back onto your heels until your bums are nearing touching your heels
4. Stay in this position for 30 seconds
5. Repeat steps 1-4 for 3 times

Prevents:

Credit: Medicalnewstoday.com

This article first appeared on Goop and is adapted for MyFatPocket.com.

Who on earth would want in-flight backaches, swollen feet and fatigue to ruin their ‘yet to start’ gateaway right? That’s why we spun out some moves to let you sashay down the plane pain-free this holiday season.

Credit: Betabrand

Neck Roll

Gently roll your neck starting in either clockwise or anticlockwise direction. Remember to hold each position for 5 seconds (up, down, left, right) to complete a full cycle. Repeat 5 times.

Credit: Baystatept.com

Shoulder Roll

Rotate your left shoulder backwards for 10 times, and then forward for the same amount of times. Repeat the same for your right shoulder.

Credit: Greatist

Benefits:

These 2 exercises help to create mobility in your upper body and prevent tensions associated with your neck and shoulders.

Forward Flex for Your Back

In a seated position, arch your back forward, and walk your hands down the front of your legs towards your ankles. Remain the position for 20 seconds and slowly sit back up.

Credit: Stylishwalks

Benefit:

This pose strengthens your back muscles and lengthens your spine, to prevent backache.

Thigh Stretch

Stand along the aisle, and hold on to a seat for support. Begin by lifting your left foot and bend your knee so that your lower leg is behind your body. Hold the position for 15 seconds and repeat the same for your right foot. 

Credit: Popsugar.com

Benefit:

This pose helps to stretch your quadriceps to prevent cramps in your thighs.

Ankle Revolver

Cross your left leg over the right leg, while resting your calf on top of the right knee. Move your left foot in a circular motion for 20 times. Repeat the same for the right side.

Credit: lbmc.com

Benefit:

This exercise improves blood circulation in your feet, and prevent formation of clots and swelling.

When it comes to running—and, let's be honest, life in general—social media can be your best buddy or your greatest frenemy. Here are 10 ways social media can help you—or hurt you—on the run.

Credit: The Huffington Post

We've all done it at some point, right? Maybe you started following someone you really liked online and then she changed or you changed and soon you weren't quite so into her posts. Or maybe there's that girl who's always in your starting corral at races and you kinda can't stand her but you follow her to fuel your hate fire. (Um, whatever works for you?) Avoid following people who give you rage or make you feel unnecessarily competitive. A bit of friendly competition is cool—or a lot of it if you're a professional runner!—but try to keep your feed as positive as possible.

DO Use it To Find Running Buddies

Credit: Competitor

DON'T Fall Into the Comparison Trap

Credit: Data Manager Online

Oh, the comparison trap. You run a half marathon and are so sore you can barely walk the next day. Meanwhile, 10 of your friends—who ran that same race—are all out running 6.2 "recovery miles" the next morning. Suddenly you find yourself questioning your own recovery plan and why you feel the way you do. It's so easy to fall down this dangerous path of comparing our workouts to everyone else's workouts. It can be helpful to use other peoples' workouts as inspiration, but it isn't helpful to constantly measure your own success and progress as compared to theirs. Listen to your body. You do you.

DO Feel Comfortable Sharing the Highs and Lows of Your Life on the Run

Credit: Greatist

If you choose to share your running life online, it's tempting to want to only post the beautiful sunrise photos or the glorious post-race me-and-my-medal shots. But that's not real life, is it? Some runs are terrible! It's OK to share those, too. Sharing the highs and lows of your miles makes you seem more humble, relatable, and approachable.

DON'T Feel Like You Have to Post About Every Run

Credit: Greatist

“We’re burning this room up with our fierceness!” says Nicole Winhoffer, tossing her hair to one side. The celebrity trainer known for sculpting Madonna, Stella McCartney, and other famous figures is currently mid-shimmy with Victoria’s Secret Angel Martha Hunt, as the two swivel their hips to “Trap Queen” like old friends.

Credit: Blogspot Celeb Bio Pic

We are here, in Bandier’s Flatiron studio, to break down Winhoffer’s ultimate crop top workout: a basic four-move series designed to sculpt the abs from all sides. “Everything is rotational, spherical,” Winhoffer says of her NW Method’s choreographic approach, which can now be live-streamed on her site. “You know, we don’t just have abs in the front of our body.” When performed twice a day, five times a week, as a supplement to your weekly fitness regimen, the chiseling movements will blast your middle in a month’s time—and take up just five to 10 minutes per session. “Yes, work!” Winhoffer yells, as Hunt whips her head backward, displaying that enviably long, lean frame. Forget the beach body: This summer, it’s a crop top core that’s worth working for.

 

Curtsy Cross

From a seated position, take a bridge pose, raising your hips toward the ceiling. Keep your feet in line with your hands. Cross your right foot over the left knee, then return your foot to the ground before crossing your left foot over the right knee. Keep your knees parallel to the ceiling to work the back and obliques correctly. Perform 50 reps.

 

Diagonal Crossover Crunch

Kneel with your knees turned in and feet slightly wider than hip distance. Keep your hands behind the head and tuck your hips to the right, bending your right elbow toward the right thigh and folding your left elbow inward. Return to the center and repeat the motion to the left. Keep your head directly over the hips and make a wide circular motion to build a strong, cinched waist. Perform 50 reps.

 

Butterfly Crunch Opener

Lay on your back with your legs in butterfly pose, holding your hands behind the head. Crunch forward and bring your knees together, flipping your feet outward, before returning to the mat. Perform 50 reps.

 

Stretch Press Plank

Take a down dog pose, stretching the arms long and keeping the core engaged. Bend your knees down toward the ground without touching the floor and return to your starting position. Perform 50 reps.

By Monica Kim

Source: Vogue

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

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

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.

Part of a seven-stop of the regional race, the Singapore leg is set to be held on 20th August and runners can challenge themselves to a 7km race, a 2km increase from last year’s 5km distance. As part of the Run On theme, run an additional 1km at the end to earn yourself a Limited Edition achievement badge.

Last year’s race was a hit with over 4,000 runners and a key reason for that was the unique New Balance Pop-up festival experience. The post-race festival awaits all runners after they complete the race. Runners will be able to enjoy great food and drink, awesome music performances, interesting activities and soak in the chill vibes and atmosphere.

NB Run On X The Local People LACE UP

This year, the highlight of the NB Run On Race Pack Collection is the collaboration with The Local People. Held over two days, the collaboration will see The Local People bringing over 60 Singaporean crafters and artists to SOTA. The event is open to the public.

NB Pop-up Festival

The NB Pop-up Festival is a celebration for all runners after the race on 20 August 2016.

Highlights include:

• Local band Riot !n Magenta: Weaving together the powerhouse vocals of Eugenia Yip with the mellow synths of Hayashida Ken, and the tight, precise rhythms of Khairyl Hashim (guitar), Sulaiman Supian (bass) and Ritz Ang (drums),  the quintet from Singapore will be performing at this year’s NB Pop-up Festival.
• Live DJ sets by A/K/A (ATTAGIRL!).
• Free craft beer from award-winning premium draft beer – Wunderbar (for participating runners above 18 only).
• Free truffle fries, ice-cream and lots of other snacks for all runners.

Date: 20^th August 2016 Saturday

Time: 5pm

Location: Gardens by the Bay, East

Registration is now open.

For more details, please visit www.nbrunon.sg

Whether you are a serious runner who trains for competitions, or the occasional treadmill pounder, it is important to get a pair of running shoes that is suitable for yourself. 

Credit: Fem Side

Everyone has got different feet structures and running habits. Keeping these in mind, a running specialist can help you find a suitable pair of running shoes to lower your risk of injures, and prevent discomfort.

We are grateful to have running specialist, Jeffrey Chong, to share with us some tips on how to select a pair of running shoes for yourself. Watch the video below to find out more.

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Last but not least, Team MyFatPocket decided to get Jeffrey to help us get a suitable pair of running shoes. We got our casual runner, Blogger Maybeline, and our #fitisthenewsexy Videographer Herman, to go through the gait analysis. Watch the video below to see how the gait analysis was done, and whether they were happy with their new shoes!

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While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive. 

Credit: Shop For Offers

Afternoon Advantages

Plenty of people tout the benefits of early morning sweat sessions, but if you can't fit in a workout before noon, don't sweat it. Research suggests the body could adapt to regular gym dates, so if we hit the weight room every day at 4 p.m., eventually we might perform better at that time than at any other time of day. These findings are similar to earlier research, which suggests that sticking to a specific workout time can result in better performance, higher oxygen consumption, and lower perceived exhaustion. But scheduling a workout is more complicated than choosing a number on the clock.

Credit: Bustle

Your body’s core temperature is an important factor in determining the quality of exercise. A cold body leaves muscles stiff, inefficient, and susceptible to sprains, whereas higher body temperatures leave muscles more flexible. Body temperature typically increases throughout the day, so muscle strength and endurance may peak in the late afternoon, when body temperature is highest. The afternoon is also when reaction time is quickest and heart rate and blood pressure are lowest, all of which combine to improve performance and reduce the overall likelihood of injury.

Hormone levels are also important in determining optimal workout time. Testosterone is important for muscle growth and strength, in ladies and gents. And the body produces more testosterone during late afternoon resistance training than it does during morning workouts. Plus, the stress hormone cortisol, which aids in the storage of fat and reduction of muscle tissue, peaks in the morning and decreases throughout the day and during exercise. But early birds, take heart: Morning workouts can be successful too.

Morning Perks

It's sometimes easier to keep a morning workout routine consistent. Afternoon and evening workouts are more likely to conflict with other responsibilities as the day progresses. Plus a full day’s work can take a serious toll on willpower—which can overcome any gym-goer’s best intentions.

Credit: Time

Morning workouts might also be a good option for stress-free snoozing. Since exercise increases heart rate and body temperature, working out too late in the evening (generally after 8 p.m.) may disrupt sleep, while one study showed that working out at 7 a.m. (compared to 1 p.m. or 7 p.m.) may help people sleep more soundly at night.

Finally, one study found that 45 minutes of moderate morning exercise (like walking briskly on the treadmill) helped curb appetite directly after working out. Research also shows that people can burn up to 20 percent more body fat exercising on an empty stomach—much easier to do first thing in the a.m. than at night.

The Bottom Line

In the end, it's most important to find a realistic, consistent workout schedule, no matter what the time. If working out in the morning is best for your schedule, just make sure to warm up muscles that might be cold and tight from sleep. And to keep afternoon workouts consistent, treat them as unbreakable appointments, find a workout buddy, and keep a gym bag in the car or office to minimize excuses.

BY CLAUDINE MORGAN

Source: Greatist

Remember laughing away, while playing hopscotch with your classmates, or chasing them around with a red face? Though we may have left these childhood games long behind us, it turns out these games of yesteryear can easily help us shave some calories and keep us as happy as a bee.

Credit: Adventureswithxy

There’s no opportune time than this National Day month to reminisce some of the games (by learning the amount of calories they burn) we used to love. 

5 Stones

Credit: Thotz

Challenge your pals to this game and toss 22 calories away easily in just 15 minutes.

Burns 10 cups of black tea while tossing

Aeroplane Chess

Credit: Aliexpress

Who cares about the unfulfilled pilot or air stewardess dream, when you can always engage in a game of aeroplane chess? “Fly around” the globe and burn 22 calories in 15 minutes.

Burns 1 cup (100 g) of Teh C Kosong away while “flying” around

Catching

Credit: Generationopportunity

I guess as we grow up, the only “catching” we do is to chase after money. Joke aside, this act itself burns 87 calories in 15 minutes.

Burns 1 cup of Kopi C (194 g) with this game

Chaptek

Credit: Mustsharenews

We really need a Chaptek master to impart us with the skills of keeping it high up in the air. Show off your kicking skills for 15 minutes and torch 101 calories.

Burns 2 cups of barley water (500 ml) with this game

Hopscotch

Credit: Incolours

Unleash the hidden bunny in you, and get down to some hopping good time. Every 15 minutes of hopping burn 84 calories.

Burns 1 cup of Kopi O (194 g) with the hopping

Old Maid Card

Credit: Thesmartlocal

Thankfully, it’s just a game, and we don’t exactly turn into an old maid if we lose the game.

Ditch the “Old Maid” title and burn 22 calories for 15 minutes.

Burns 4 cups of unsweetened green tea away while trying to avoid the Old Maid

Sepak Takraw

Credit: Sunlucky

Inspired to be the next Fandi Ahmad? Start practicing with this straw ball, and shave a total of 101 calories in just 15 minutes.

Burns 1 cup (194 g) of Kopi Siu Dai while kicking around

Zero Point

Credit: Canberrasec

Since you’re already part of the Pokémon Go phenomenon, quit being a Snorlax and start maximising your fitness gains. Follow this cheat sheet, and burn them all (calories) while pocketing some Dragonite or Articuno and level your way up to a Pokémon Fitness Master.

Credit: Wellandgood

Don’t Stop Walking

You have a choice to make! Either you use a lure at the PokeStop, and wait lazily for Pokémon to come, or you can walk around and maximise the quantity and variety in your Pokedex.

Credit: Wsj

Health Promotion Board recommends 150 minutes of moderate aerobic exercise per week, which equates to 30 minutes a day throughout the weekdays. Coincidentally, this is also the duration where all Experience Points (XP) will be doubled when a Lucky Egg is activated. An effective way of earning XP is definitely walking distances between 2 & 10 km (1.2 to 6.2 miles) while hatching your Pokémon Eggs. 

Credit: Independent

In fact, every mile walked equates to 100 calories torched. And the best part is, American Council on Exercise estimates that by walking 5 miles a day (10,000 steps), one can probably shed 0.5 kg in a week (diet counts too)! So Don’t Stop Walking! 

Speed Things Up

Wouldn’t it be awesome if you can cover more areas, torch more calories and score more Pokémon all at once in a shorter time frame? Well, you could easily achieve all the 3 by doing the following rather than just strolling. Having doubts? Look below

Strolling: burns 115.5 kcal/ hour

Walking briskly (3.5 mph):  burns 202.13 kcal/hr

Jogging: burns 404.25 kcal/ hour

Running: burns 462 kcal/ hour

(Calculation based on 55 kg, Compendium of Physical Activities 2011)

Credit: Plus Google

Work that Hill

Climbing up a hill definitely burns more calories than just walking around your neighbourhood PokeStops. Your muscles are forced to resist gravity as you travel vertically upwards, which causes high demands on the lower body, thus increasing the calories expended. 

Credit: Littledayout

Maximise your calories burned while expanding the collection in your Pokedex by visiting some of these hilly PokeStops - Fort Canning Park (small hill over 60 metres high) or Singapore’s highest hill, Bukit Timah Nature Reserve.

*1 hour of hill climbing burns 364 calories for a 55kg adult

Calculate Your Own Calories Burn

If you want to know the calories you burn while climbing the hill to collect your Pokemon, try this equation:

[6.3 X 3.5 X Your Weight in Kg]/ 200 = A

A X Duration of Climbing in (Minutes) = Calories burned after climbing the hill

Have a PokeGood Time!

Credit: Umad