Sunday, March 8, 2015

Strength (physical)

The average person starting an exercise program (e.g. the Foundation & Conditioning [F&C] class or any dance class you're seriously committed to) may GAIN 3-5 pounds. If you're among these people, you've successfully gained lean body mass or muscles. Congratulate yourself! You deserve a pat on the back for all your hard work. However...if you haven't yet, read on.

Check Your Body Composition

Your body composition refers to the percentage of fat and percentage of fat-free body mass that makes up your total body weight. Fat-free mass, also known as lean-body mass, consists primarily of muscle tissue, bones, and blood, essentially all the rest of your body that is NOT fat.

The ideal body fat for MEN is 15-18%. For WOMEN the ideal range is 22-25%. Please remember that these are only suggested ideal ranges. Some individuals with a higher percentage of body fat who are regularly active may still be considered at a healthy weight (like myself).

It does help with motivation and goals if you start each year with a baseline of your body composition in which to measure the effectiveness of your program over time. You can see how much muscle mass you have when you get started. Every six (6) weeks or so, you can check to see how much more muscle mass you have developed. If you're a person who is motivated by numbers, this is a concrete way to stay excited about your progress.

Contact me if you wish to have your body composition record started and be prepared to stay back after class to have measurements done. A small fee will be incurred for the service. Contact me via Whatsapp or SMS - + for appointments.

Since the major festivals that involve a substantial amount of eating have recently passed, this is a good time to set your goals.

Ms. B

Sunday, December 28, 2014

Update !!

Here's wishing everyone a Blessed Christmas !!!

I apologize for the silence on this blog for 2014. It's been a crazy busy year with many personal challenges and extra work in the Dancesport scene. I will be making an extra effort to stay in touch on this blog in 2015.

I hope you've all had a good year and made strides in being more fit and healthy. If not, its a good time to make new resolutions to do just that for the coming year.

Several classes on my schedule had to close this year due to falling numbers but a few new ones have materialized and will need encouragement to continue into the new year but i'm hopeful they will continue to grow in numbers and enthusiasm.


Monday, 10am-12noon

- Royal Selangor Gold Club (RSGC), KL (members only)
- Freestyle line dance (beginners-low intermediate)

Tuesday, 10:30am-12:30noon

- Tropicana Golf & Country Club, PJ (open to public)
- Freestyle foundation & conditioning (high beginners-low intermediate)

Tuesday, 2-4pm

- Tropicana Golf & Country Club, PJ (open to public)
- Freestyle dance (intermediate)

Tuesday, 8:30-10pm

- Bukit Damansara community center, KL (open to public)
- Freestyle line dance (intermediate)

Wednesday, 10am-12noon

- Royal Selangor Golf Club (RSGC), KL (members only)
- Freestyle line dance (intermediate-low advance)

Wednesday, 7:30-9pm

- Tropicana Golf & Country Club, PJ (open to public)
- Solo Latin American dance, foundation & competitive routines

Thursday, 10am-12noon

- Tropicana Golf & Country Club, PJ (open to public)
- Freestyle conditioning & dance (mid-high advance)

Thursday, 8:30-10pm

- Glad Tidings, Sec. 13, PJ (members only)
- Freestyle foundation & conditioning (high beginners)

Friday, 11am-12noon

- Suria Yoga, Aman Suria, PJ (open to public)
- Freestyle foundation & dance (beginners)

Friday, 8:30-10pm

- Bandar Puchong Jaya (open to public)
- Freestyle line dance (intermediate)

For any further information, feel free to call me on +6 014 222 99 02.

Friday, December 27, 2013

Merry Christmas !

Wishing everyone a blessed Christmas. May all your prayers and wishes come thru.

Monday, March 4, 2013

Ms B is back !

Ms B is back in the studio !

All classes resume according to schedule from 5th March 2013, Tuesday. Brush up on your work before you come to class. See you all.

Ms. B

Thursday, February 21, 2013

Ms B is out of the studio

Hello everyone,

Its that time of the year again where I leave you all for a while to work on the ADC Asian Dancesport tour. I will be away on the following dates, and all classes on those dates are canceled.

22nd Feb. - 25th Feb. 2013

27th Feb. - 4th March 2013

Classes on the 26th Feb., Tuesday, will run as normal. All other classes will resume on the 5th March 2013.

You all have 'homework' and practice to do, so don't be lazy and keep working. Remember, only Practice, Persistence & Perseverance (the 3 P's) will turn you into the dancer you want to be.

Be safe now.

Ms B

Sunday, February 3, 2013


"Blessed are the flexible, for they shall not be bent out of shape"

Warm up before you stretch for improved flexibility

Stretching is perhaps the most important thing you can do to improve your flexibility. However, stretching a muscle without first warming it up will not result in significant long-term improvements in flexibility - and it could lead to damage. If you really want to increase you flexibility, you'll need to stretch when your muscles are warm and elastic. And, if  you want to target specific areas for improvement in flexibility, you will need to develop a flexibility-training program.

In fact, to improve your overall flexibility, the ideal time to stretch a muscle is after you've exercised and raised your body's temperature.  When you're weight training, for example, this would be right after you've performed your strength-training set for that particular muscles group. Your muscles are warm and primed. Some people prefer to save their stretching for their final cool down after they're finished with their entire exercise program, which works well if you're short of time.

Work stretching into your workout

Try stretching throughout a workout after each muscle group has been challenged. At the end of your complete program, take about 10-15 additional minutes for a full-body stretch. This is a great time to simply relax, tune in to your body, and reap the rewards of your gym efforts. Whichever way you prefer, the bottom line is that stretching is good for you and should be incorporated into your workout.

Saturday, January 26, 2013


Line Dance (Freestyle) List - 2013

1.    Can We Chill* - Susan Puruleski (64 counts, 2 walls)
2.    Looking 4 Myself - Sebastiaan Holtland (32 counts, 4 walls)
3.    Everytime We Touch - Laura Carvill (32 counts, 2 walls)

*   with some variations
** danced without tags / restarts