Tuesday, August 10, 2010
From the desk of Ms B
News & Trends - 4 WAYS COFFEE CURES
A deluge of new studies confirms that java delivers a major jolt, thanks to its rich source of nutrients that lower cholesterol, improve insulin sensitivity, and destroy damaged cell. Even caffeine is protective, so don't opt for decaf unless you suffer from insomnia, headaches, or high blood pressure. Compared with people who drink the least, here's how your healthy habit stacks up.
At least 1 Cup per day : lowers your risk of early death from ALL causes by 37%
At least 2 Cups per day : reduces your risk of death from heart disease by 25%
At least 3 Cups per day : slashes your risk of dementia and Alzheimer's by 65%
At least 4 Cups per day : makes your 56% less likely to develop type 2 diabetes
News & Trends - FLORAL FIX FOR A HOT FLASH
To cool down quickly, try a geranium-scented spritz, says Joseph Feuersteri, MD, director of Integrative Medicine at Stamford Hospital in Stamford, CT.
Mix 15 drops of 100% distilled geranium essential oil with 2 ounces of distilled water in a spray bottle and chill in the fridge. Spray your face and chest as needed. An active ingredient, geraniol, affects your nervous system, which may be responsible for hot flashes.
A deluge of new studies confirms that java delivers a major jolt, thanks to its rich source of nutrients that lower cholesterol, improve insulin sensitivity, and destroy damaged cell. Even caffeine is protective, so don't opt for decaf unless you suffer from insomnia, headaches, or high blood pressure. Compared with people who drink the least, here's how your healthy habit stacks up.
At least 1 Cup per day : lowers your risk of early death from ALL causes by 37%
At least 2 Cups per day : reduces your risk of death from heart disease by 25%
At least 3 Cups per day : slashes your risk of dementia and Alzheimer's by 65%
At least 4 Cups per day : makes your 56% less likely to develop type 2 diabetes
News & Trends - FLORAL FIX FOR A HOT FLASH
To cool down quickly, try a geranium-scented spritz, says Joseph Feuersteri, MD, director of Integrative Medicine at Stamford Hospital in Stamford, CT.
Mix 15 drops of 100% distilled geranium essential oil with 2 ounces of distilled water in a spray bottle and chill in the fridge. Spray your face and chest as needed. An active ingredient, geraniol, affects your nervous system, which may be responsible for hot flashes.
Monday, August 9, 2010
3rd July 2010, Sat. 3pm - Bronze Latin & Social Ballroom (RSGC).
After several weeks off from class, 5 students showed up for class today and I was very pleased. We did some serious revision of our Rumba and managed to add on another section to our Rumba routine. Here's our routine to date - basic, fan, change of hip, alemana, hand to hand, spot turn, progressive walk, alemana, open hip movement, fan. Hope you'll all practice a little and I look forward to continuing next week.
After several weeks off from class, 5 students showed up for class today and I was very pleased. We did some serious revision of our Rumba and managed to add on another section to our Rumba routine. Here's our routine to date - basic, fan, change of hip, alemana, hand to hand, spot turn, progressive walk, alemana, open hip movement, fan. Hope you'll all practice a little and I look forward to continuing next week.
From the desk of Ms B
3rd July 2010
I'd like to wish one of my prioneering FIL students a blessed birthday. Happy birthday Vicky Yl Ng ! I know you had a fantastic day surrounded by love & joy cos it's so easy to love you. Cant wait to have you back in class again once your eyes are all fixed. xxxxxoooooxxxxx
I'd like to wish one of my prioneering FIL students a blessed birthday. Happy birthday Vicky Yl Ng ! I know you had a fantastic day surrounded by love & joy cos it's so easy to love you. Cant wait to have you back in class again once your eyes are all fixed. xxxxxoooooxxxxx
1st July 2010, 12noon - Intermediate FIL/LD (TGCC).
The majority of the ladies in this class arrived early, however Angela found it rather tough going looking for the studio and arrived 45 min late :D Somehow, we weren't too surprised. That's the Angela we know & love. Since we didn't manage to get the whole class together today, we spent the lesson revising our NEWEST dance : Believe It Or Not and getting everyone to handle the different sections of this phrased dance. By the end of the class I felt confident that we'd be able to start on something new next week.
The majority of the ladies in this class arrived early, however Angela found it rather tough going looking for the studio and arrived 45 min late :D Somehow, we weren't too surprised. That's the Angela we know & love. Since we didn't manage to get the whole class together today, we spent the lesson revising our NEWEST dance : Believe It Or Not and getting everyone to handle the different sections of this phrased dance. By the end of the class I felt confident that we'd be able to start on something new next week.
1st July 2010, Thurs. 10:15am - Advance Freestyle (TGCC).
The ladies trickled in slowly as they found their way thru the club to the studio. We had a visit from a new friend, Shirley who was brave enough to join us for a trial and really did well to keep up - bravo! After a brief discussion on how the students would like the flow of the class to run, we REVISED : Painting, Frim Fram, Argentinos, Ballroom Medley, Distance, Art of Love, Sexy & Mixed Genre Medley. The dance genre we will be focusing on for the next few weeks will be 'Classical' and we are currently working with Claire De Lune. It will be very challenging but i'm confident the ladies will all strive to capture the essence of this genre and make it their own.
The ladies trickled in slowly as they found their way thru the club to the studio. We had a visit from a new friend, Shirley who was brave enough to join us for a trial and really did well to keep up - bravo! After a brief discussion on how the students would like the flow of the class to run, we REVISED : Painting, Frim Fram, Argentinos, Ballroom Medley, Distance, Art of Love, Sexy & Mixed Genre Medley. The dance genre we will be focusing on for the next few weeks will be 'Classical' and we are currently working with Claire De Lune. It will be very challenging but i'm confident the ladies will all strive to capture the essence of this genre and make it their own.
1st July 2010, Thurs. 9am - Beginners Dance Fit (TGCC).
This was our first class of the day held in our new location at the beautiful multipurpose dance studio in Tropicana Golf & Country Club, PJ. Everyone arrived a little late today as they were finding their way around this huge club which is listed as 'Malaysia's Largest Club House'. We still managed to LEARN : our new routine - Copacabana.dfld and managed to get thru the first 4 bars. After spending some time on that we managed to finish our cardio section with a run thru & dance thru of Honey Honey.dfld and Coffee.dfld. Wonderful ! That was followed with some core exercises before we stretched out.
This was our first class of the day held in our new location at the beautiful multipurpose dance studio in Tropicana Golf & Country Club, PJ. Everyone arrived a little late today as they were finding their way around this huge club which is listed as 'Malaysia's Largest Club House'. We still managed to LEARN : our new routine - Copacabana.dfld and managed to get thru the first 4 bars. After spending some time on that we managed to finish our cardio section with a run thru & dance thru of Honey Honey.dfld and Coffee.dfld. Wonderful ! That was followed with some core exercises before we stretched out.
30th June 2010, Wed. 8pm - Intermediate Line Dance (RCS).
Almost full turn out today with just Janet Foo missing today. We started class off by REVISING : Ooi Nasum & NY Cha and doing pretty good with it too :) We then went on to LEARN : Paloma by Sebastiaan Holtland. It was well received by the class as the music was very much to their liking and the BPM was manageable. Good stuff everyone.
Almost full turn out today with just Janet Foo missing today. We started class off by REVISING : Ooi Nasum & NY Cha and doing pretty good with it too :) We then went on to LEARN : Paloma by Sebastiaan Holtland. It was well received by the class as the music was very much to their liking and the BPM was manageable. Good stuff everyone.
29th June 2010, Tues. 10:30am - Intermediate FIL/LD (Kota Damansara).
We all arrived at the studio to find it closed up with a note stating that there were issues with their teachers and that all classes were called off for the rest of the month (which isn't much longer) So, sadly we didn't get to run thru our newest dance today BUT we had a great time over breakfast together discussing all we've gone thru as a class. Ah...........great social time. I enjoyed myself immensely girls. Thanks. We'll replace this class on Thurs, 1st July at TGCC at our new time of 12noon. See you there :)
We all arrived at the studio to find it closed up with a note stating that there were issues with their teachers and that all classes were called off for the rest of the month (which isn't much longer) So, sadly we didn't get to run thru our newest dance today BUT we had a great time over breakfast together discussing all we've gone thru as a class. Ah...........great social time. I enjoyed myself immensely girls. Thanks. We'll replace this class on Thurs, 1st July at TGCC at our new time of 12noon. See you there :)
29th June 2010, Tues. 8:30pm - Beginner Dance Fit (Lucky Garden).
Small-ish class today but a great workout! As we have finished our routine for June, which was Honey Honey.dfld, we went all out with it tonight and also did our Coffee.dfld routine too. And we managed it non stop too!!!! Great work ladies. As we were getting into our core training, we had a visitor who came in to observe the class - thanks for coming :) As with our cardio section, the core work was done non stop and we did really really well this time. Looking forward to a new routine next month and hopefully a full class too :D
Small-ish class today but a great workout! As we have finished our routine for June, which was Honey Honey.dfld, we went all out with it tonight and also did our Coffee.dfld routine too. And we managed it non stop too!!!! Great work ladies. As we were getting into our core training, we had a visitor who came in to observe the class - thanks for coming :) As with our cardio section, the core work was done non stop and we did really really well this time. Looking forward to a new routine next month and hopefully a full class too :D
28th June 2010, Mon. 10am - Intermediate Line Dance (RSGC).
We welcomed back our 'tai kah che' today, Grace after a long absence to recover from eye surgery. Everyone was very buoyed by her presence and seemed to work harder then they have in some time. Today we LEARNT : Paloma by Sebastiaan Holtland. An interesting piece of music with a nice 20's/30's feel to it. Steps were a little repetitive but i'm sure we'll sort it out during our reviser class.
We welcomed back our 'tai kah che' today, Grace after a long absence to recover from eye surgery. Everyone was very buoyed by her presence and seemed to work harder then they have in some time. Today we LEARNT : Paloma by Sebastiaan Holtland. An interesting piece of music with a nice 20's/30's feel to it. Steps were a little repetitive but i'm sure we'll sort it out during our reviser class.
From the desk of Ms B
QUESTION : I've just been diagnosed with an underactive thyroid. How can I boost it?
ANSWER : An underactive thyroid - also known as hypothyroidism - typically requires treatment with prescription thyroid replacement hormone, but if you make some easy changes, you may be able to lower your dose.
The thyroid gland regulates metabolism and as you're probably all to aware, when it's sluggish, you can experience fatigue, weight gain, depression, constipation and intolerance to cold. Most conventional physicians prescribe levothyroxine (brand name : Synthroid) - a synthetic form of the main hormone your thyroid produces, called T4. But medication such as Thyrolar is preferred by Dr. Weil. Like levothyroxine, its a prescription drug, but it contains two thyroid hormones - T3 & T4 - a combination that is closer to what your body normally produces. Patients say it does a better job of controlling their symptoms, particularly the condition's effects on mood.
You can also try diet and lifestyle approaches. Certain foods known as goitrogens may interfere with thyroid hormone production and make you symptoms worse. These include cruciferous vegetables (such as cauliflower, cabbage and brussels sprouts), peanuts and soy. Enjoy reasonable amounts of these, but don't go overboard.
Exercise can ease symptoms, too. Any regular activity helps, but I especially like yoga; visualizing your thyroid producing more hormones during the poses may help. Finally, you could try acupuncture and Chinese herbal medicine - some patients have had good results from these therapies.
Extracted from Prevention.com Nov. 2007
ANSWER : An underactive thyroid - also known as hypothyroidism - typically requires treatment with prescription thyroid replacement hormone, but if you make some easy changes, you may be able to lower your dose.
The thyroid gland regulates metabolism and as you're probably all to aware, when it's sluggish, you can experience fatigue, weight gain, depression, constipation and intolerance to cold. Most conventional physicians prescribe levothyroxine (brand name : Synthroid) - a synthetic form of the main hormone your thyroid produces, called T4. But medication such as Thyrolar is preferred by Dr. Weil. Like levothyroxine, its a prescription drug, but it contains two thyroid hormones - T3 & T4 - a combination that is closer to what your body normally produces. Patients say it does a better job of controlling their symptoms, particularly the condition's effects on mood.
You can also try diet and lifestyle approaches. Certain foods known as goitrogens may interfere with thyroid hormone production and make you symptoms worse. These include cruciferous vegetables (such as cauliflower, cabbage and brussels sprouts), peanuts and soy. Enjoy reasonable amounts of these, but don't go overboard.
Exercise can ease symptoms, too. Any regular activity helps, but I especially like yoga; visualizing your thyroid producing more hormones during the poses may help. Finally, you could try acupuncture and Chinese herbal medicine - some patients have had good results from these therapies.
Extracted from Prevention.com Nov. 2007
22nd June 2010, Tues. 10:30am - Intermediate 1 FIL (Kota Damansara).
Sorry for what seems like a delayed report on this class. Been trying to post report together with the practice video but it keeps disappearing. Anyway, we had full attendance for this class today which was great cos everyone got to pick up our latest dance - Believe It Or Not, before we move on to something new. I shall post the video as soon as I figure out what to do and eventually follow up with a step sheet of sorts for you. We have our final class at XuanZe next week. After that we move to our new space in TGCC on a new day and time - 1st July, THURSDAY 12noon-1pm. Looking forward to seeing everyone there.
Sorry for what seems like a delayed report on this class. Been trying to post report together with the practice video but it keeps disappearing. Anyway, we had full attendance for this class today which was great cos everyone got to pick up our latest dance - Believe It Or Not, before we move on to something new. I shall post the video as soon as I figure out what to do and eventually follow up with a step sheet of sorts for you. We have our final class at XuanZe next week. After that we move to our new space in TGCC on a new day and time - 1st July, THURSDAY 12noon-1pm. Looking forward to seeing everyone there.
24th June 2010, Thurs. 10am - Advance 2 Freestyle (Kota Damansara).
As this was our last class in the XuanZe studio space, I decided to forgo our usual power training session in order to spend the time finishing off our current dance routine. We did and I'm very pleased to see that everyone put in a lot of effort to get it right. So our latest medley is a lyrical/contemporary/cuban mix. After class we had our discussion on the new studio space. Sadly we learnt that we would be loosing Mary Shia as she has home issues to deal with. Vicky Yl Ng will also be away for another 2 months as she recovers from eye surgery. The remaining ladies agreed to the move to TGCC and class will commence at the new space on 1st July, Thursday 10-11:30am.
As this was our last class in the XuanZe studio space, I decided to forgo our usual power training session in order to spend the time finishing off our current dance routine. We did and I'm very pleased to see that everyone put in a lot of effort to get it right. So our latest medley is a lyrical/contemporary/cuban mix. After class we had our discussion on the new studio space. Sadly we learnt that we would be loosing Mary Shia as she has home issues to deal with. Vicky Yl Ng will also be away for another 2 months as she recovers from eye surgery. The remaining ladies agreed to the move to TGCC and class will commence at the new space on 1st July, Thursday 10-11:30am.
24th June 2010, Thurs. 8:30am - Mid Beginners Dance Fit (Kota Damansara).
We had a small turn out for our final class at XuanZe today with Mui Gek & Karen away. We started with the discussion of our move to new studio space which lasted quite a while so we only managed to hold a stretching session before our time ended. Thank you for your patience and understanding ladies. Our next class will be in Tropicana Golf & Country Club (TGCC) on 1st July, Thursday 8:30am. See you there.
We had a small turn out for our final class at XuanZe today with Mui Gek & Karen away. We started with the discussion of our move to new studio space which lasted quite a while so we only managed to hold a stretching session before our time ended. Thank you for your patience and understanding ladies. Our next class will be in Tropicana Golf & Country Club (TGCC) on 1st July, Thursday 8:30am. See you there.
23rd June 2010, Wed. 8pm - Intermediate Line Dance (RCS).
Full turn out today - excellent. We finished off learning NY Cha and managed to run thru it several times to get it smooth. Great job from Moon & Katrina for learning the whole routine in one lesson. We finished off today lessons by learning the novelty piece by Lane Lee called Ooi Nasum. We managed the steps today and hope to be able to add in all the styling during our next lesson.
Full turn out today - excellent. We finished off learning NY Cha and managed to run thru it several times to get it smooth. Great job from Moon & Katrina for learning the whole routine in one lesson. We finished off today lessons by learning the novelty piece by Lane Lee called Ooi Nasum. We managed the steps today and hope to be able to add in all the styling during our next lesson.
23rd June 2010, Wed. 10am - Intermediate Reviser Line Dance (RSGC).
We continued to run thru our previous dances and covered - Ooi Nasum, NY Cha, Games People Play, Lets Rumba Tonight & Hush Hush. Everyone did their best and a lot was analysed for better retention. Next week we start on our new dance. Hope to see everyone back in class.
We continued to run thru our previous dances and covered - Ooi Nasum, NY Cha, Games People Play, Lets Rumba Tonight & Hush Hush. Everyone did their best and a lot was analysed for better retention. Next week we start on our new dance. Hope to see everyone back in class.
22nd June 2010, Tues. 8:30pm - Beginners Dance Fit (Lucky Garden).
We had a couple of ladies missing today from class but we had our rose, Shri Nivas , with us. We warmed up with Honey Honey.dfld and then ran thru the routine several times alternating between using the upper body and just the steps. Everyone did a great job and we finished off our cardio section by running thru our Coffee.dfld routine too. Things went a little wrong during our core training session when Shri's shoulder decided to pop out of its socket. Nothing to do with the training everyone. Just the result of an old injury. While the rest of us finished up the class, he very patiently waited and I later sent him to hospital to have it popped back into place. The ladies did a great job today maintaining their focus and finishing the class. Great stuff.
We had a couple of ladies missing today from class but we had our rose, Shri Nivas , with us. We warmed up with Honey Honey.dfld and then ran thru the routine several times alternating between using the upper body and just the steps. Everyone did a great job and we finished off our cardio section by running thru our Coffee.dfld routine too. Things went a little wrong during our core training session when Shri's shoulder decided to pop out of its socket. Nothing to do with the training everyone. Just the result of an old injury. While the rest of us finished up the class, he very patiently waited and I later sent him to hospital to have it popped back into place. The ladies did a great job today maintaining their focus and finishing the class. Great stuff.
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