Zumba & Bellydance Classes Up for Sign-ups!

For Mar-June 2017 Intakes: The Registration for all my 8x classes are once again open! Better be Quick! Most of them are half-FULL already!
As always, all my #zumbawithkatz & #bellydancewithkatz classes are SUPER FAST to be filled up and *FULLHOUSE* :D

You MUST go to my Facebook : www.facebook.com/katz.zumba.sg to get ALL the details and links for the 8 respective classes [Bedok | Tampines | Pasir Ris] Gd Luck !!
See you in classes!  – Instructor Katz.

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What is Bellydance? Oriental / Middle Eastern Dance – Raks Sharqi

Here comes a very much debated topic. Whilst all the information on the internet are true, they cover a huge vast of possibilities and information as to what bellydancing really is…
the coverage is HUGE!! Believe me.
IMG_20170206_120524_294My 8  years++ of learning Oriental dance allows me to receive so much information. And yes i have read almost all the different theories of what this curious form of cultural art is.
And mosts of them are true. Only there’s just too much coverage and versions… it feels too good to be true. It’s like a massive jam, everyone wants to include a piece of evident or details into the paragraph, so they try to fit in as much information as they can and thus the end-result is overwhelming. And as i said earlier, the information are true. they are bits & pieces of true-info attached together to form a big blanket to the question ‘What is Bellydance’ or ‘Where Bellydance originate from’…

Oriental dance is the dance of the Egypt middle east… as we know. It is started way before indian dance or african dance or any form of dance as the drawings on the walls (those pharaonic Egyptians drawings) recorded shows it’s very old before the B.C.

Originally, Bellydance is actually known as a dance only for women, by women.
Like a Hafla, held in the homes. These women are just minding their own business, dancing to their cultural dance.

The thing is… it’s made popular or well-known by a bunch of army mens. Bcos when the France invaded or came to middle east, they were entertained by bellydancers (so to say) in the clubs so afterwards, the soldiers were dancing a lot of these movements…etc (it’s a long story). And then somehow the soldiers moved/invade to other parts of europe america etc still dancing this middle east dance :D

I would not go into depth about the women of ‘Baladi’ & ‘Alma’ here on my wordblog cos it’s a sensitive subject to touch. I would rather explain that in class (to my students) and to my friends face-to-face in a more relaxed & casual enviroment :)

To make matters ‘worse’… usually the women at home will only dance in private right (Harem) so since the men couldn’t go in, the artisits/foreigners began visualising what they thought bellydancing is and draw a picture of women dancing naked for men (this one we already know yes) and bellydance became a curious-thing.

Also, long ago they have this fair like an international fair across the country so when the americans saw Bellydance being performed with exposed midriff, they went bonkers and thus “bellydance” became a popular name & dance… very, very rapidly.

So to answer the question… Yes, Oriental dance is actually a private dance held in the middle east. It’s held in the homes of middle east and are held on almost every celebrations in the egyptian community like wedding, dinner parties, even circumsation (which is so weird the boy-bird-2 kena cut off also have bellydance ah haha) but ya lah not bellydance in costumes! It’s more of a group of women and older women dancing with their Albaya.

And to continue answering the question: Oriental dance is initially a private dance held in the middle east… It wasn’t well known actually until (all of the above) happened. In a way, if (all of the above) didn’t happen, we probably wouldn’t even know what Oriental dance is… we’ve probably be stuck with malay/chinese/indian dance hehehe…

Lastly, we really appreciate it to be refered to as it’s original “Raks Sharki / Raqs / Raqs Sharqi” or just simply Middle Eastern Dance or Oriental Dance :)

Eyes of Goddess

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Your Eyes shows the Strength of your Soul.
Eyes are very Powerful.
Eyes can be Strong, Seductive, Captivating, Mesmerising.

😻 Eyes Tells it all yet they are so quiet.
The Eyes Observes what the mind cannot.
One can get lost deeply in thoughts.
Importantly, Eyes tells the Truth.

There’s an old saying;
Be Careful who you Lock Eyes with, Especially the Eyes of a Bellydancer ;)

❤ Instructor Katz,
Pro.Oriental Bellydancer, 2009.
Oriental Medalist, 2015.
Zumba Instructor, 2012.
Zumba Kids & Kids Jr.

What do Instructor Katz eats – Breaking Fast in Classes

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As an Instructor, I got asked this question alot:
“What do you eat when you break your Fasts in classes?”

In the month of Ramadan, my daytime classes will be closed. Mosts of my evening classes will resume as per normal. There are instances where I have to break my fast in classes. Usually it’s only within a minute or two whilsts i send my Participants on a water break!

So a quick drink of water, a beautiful Date (which is such a powerful source of nutrients & energy) and a Banana to share!

That itself, is Masha’Allah sufficient for me to break my fast and have the Energy to continue and finish my Zumba classes 👏😁

Once I finish my classes, I will head home or to the mosque for a proper meal.
Here are some other alternatives:

• Water/ Coconut Water/ Energy Drink
• Dates
• Bananas
• Figs/ Apricots
• Berries
• Nougat
• Energy Bar/ Power Bar.

What to Eat in Ramadan – Sahur

Great foods to eat in the mornings (Sahur) of Ramadan:

  • FIBER – Fiber foods are such as Whole-Grains (Bread/Paste), Beans, Nuts & Seeds, Oatmeals, Brown rice, Apples & Berries, Vegetables.
  • PROTEIN – Proteins are those inclusive of Eggs, White-meat products such as Fish and Chicken, Soya, Yogurts and also Lean meat.
  • GOOD FATS – The ‘Good Fats’ or Healthy Fats as we know it. This includes your Nuts, Olives, Butter, Coconut Oil, even Avocados and some Feta/Peanut Butter (not in excess pls), Smoked Salmon.
  • FRUITS & VEGETABLES – Nobody can argue with this, it’s well-known We need our Fruits & Vegetables at every meal. Including Sahoor & Iftar too :)
  • HIGH-WATER CONTENT FOOD – This are very good choices to help keep our Body hydrate throughout our fasting day; Tomatoes, Watermelon, Cucumber, Lettuces and please do not forget our humble Kurma! Bests food source for the Fasting period!
  • WATER – Try to drink at least 2 glasses of plain water (aside from your hot drink) in the mornings of Sahur.

Fasting in Ramadan

Good Morning everyone! Happy 1st Ramadan to All Muslims! :D Hopefully you’ve had your Sahur & Niat. I’m sharing this for everyone. So our friends can learn a thing or 2 about Ramadan. And also a reminder to myself :)Happy Reading:

💖 The basics of the Ramadan fasting is not eating or drinking (even water) between dawn and evening. In the month of Ramadan, whilst fasting, Muslims basically go about their normal routine, including work school etc.

😊 Self-Discipline: As we are fasting, we must remember to remain at peace and relaxed at all times, and clear our mind from negative thoughts.
We cannot gossip, speak in an ill manner, lie to each other, or behave with a negative attitude.
If we break any of these rules, our fast breaks for the day.

~Believe me, no muslim would want that to happen as we have taken effort and devotion to ensure we are able to fast for 30 days in the Holy month of Ramadan.

 Compassion & Love: Ramadan is not about starving ourselves throughout the day. It’s to remind us of the poor & needy and those unfortunate amongst us. Those without food/water/shelter.
It’s a time We take to treat each other compassionately and a time to bring people together.

“The fast is performed to learn discipline, self-restraint and generosity, while obeying God’s commandments”.
Observers of Ramadan are expected to abstain from food, drink & other pleasures. This is also a time to repent our sins, become closer to Allah through prayer and dhikr, and give zakat”.

If we miss a day, we must make it up.

 Who Fasts: Fasting is only required for people who are physically able to do so. The elderly, sick and mentally ill are all exempted.
Pregnant, nursing and menstruating women are also exempt from fasting rules.

-Adapted from the many muslim websites.
-By Instructor Katz.

‪#‎ramadan2016‬ ‪#‎sharing‬ ‪#‎Positive‬ ‪#‎BlessedRamadantoAll‬

Top 5 Awesome Foods to eat During Ramadan

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Top 5 Awesome Foods to eat During Ramadan:

  1. Dates – They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.
  2. Raw, Unfiltered Honey – This contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. Take 1-2 tablespoons daily.
  3. Fish – Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things.
    Some of the best fish are cold water wild salmon, orange roughy, deep sea cod, sea bass, ahi tuna, mahi mahi, and tilapia.
  4. Figs – They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic.
  5. Olive Oil – Contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects. Look for extra virgin olive oil (cold-pressed). Cooking with it can lower some of its benefits.
    Source -From virtual mosque.com

Vitamin C & D for Women

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No one can deny it. Vitamin C’s are very important & Vitamin D’s are essential in part of our lives. So what exactly are they and how much is recommended daily:

VITAMIN C

What it is: An essential vitamin.

What it does: At the first sign of a tickle in your throat you probably start main-lining the C. That’s good, because the vitamin has been suggested to help support immune system function. Vitamin C is a powerful antioxidant that is also involved in the synthesis of hormones, amino acids and collagen and, on top of all that, it destroys free radicals, created from exercise and other stressors, that break down nitric oxide. Sparing NO from free-radicals helps support higher NO levels, and higher NO levels may promote increased muscle endurance, a reduction in exercise-enduced fatigue and increased support for lean muscle growth and strength.

How to take it: Take 1,000 mg twice a day with meals.

VITAMIN D

What it is: The sunshine vitamin.

What it does: New research keeps coming; most of it supporting Vitamin D’s ample health benefits. Vitamin D is associated with greater muscle strength – interacting with receptors on muscle fibers to activate genes that increase muscle strength and growth. As a plus, D may help support fat loss, especially when taken in conjunction with calcium.

How to take it: Take about 2,000 international units of vitamin D twice per day at the same time you take calcium.
Else, go out in the Sun! Enjoy the natural Vitamin D.
But PLS, don’t forget to put some sun-block on your sensitive areas of the face/body.
Remember: Too much is not so good :)

Source:www.bodybuilding.com

Top Supplements for Women

When considering supplements, women need to think bones, babies, periods & menopause.

IRON
What it is: Iron is a mineral that is a part of numerous proteins and enzymes important for good health. In addition, as a component of red blood cells, it helps deliver oxygen to our cells.

Why it’s great for women: Intense training lowers iron levels. Studies confirm that numerous female athletes are iron deficient, which leads to a reduction in performance, increased fatigue, decreased cognitive function, and impaired immune function.  Researchers recently found that in almost 200 women between the ages 18–53 who complained of fatigue.

How to take it: Because iron toxicity can occur if you are not iron deficient, you should consider asking your doctor for a serum ferritin test to measure your iron status.
Since exercise decreases iron absorption, take iron supplements several hours before exercise if you train later in the day, or several hours after exercise if you train early.

Where to find it:
Lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables. (If you’re not eating enough of these foods, talk to your doc about trying a ferrous sulfate supplement since it’s most easily absorbed, says nutrition expert Cynthia Sass, R.D. And don’t forget to sneak in foods rich in Vitamin C since they enhance your body’s iron absorption.)

CALCIUM
What it is: Calcium is a mineral needed for numerous functions in the body, from bone health to muscle contraction.

Why it’s great for women: Every woman is drilled to get in plenty of calcium for healthy bones. Several studies have reported an inverse relationship between calcium intake and PMS, so the higher the calcium intake, the fewer the PMS symptoms. And it’s SUPER good for your bones of course!

How to take it: Every woman should supplement with 1,000–1,200mg of calcium per day, regardless of whether or not you suffer from PMS. Your best bet is to take at least two doses for enhanced absorption of calcium. You can take Calcium with Vit D.

Where to find it:
Dairy products such as milk, cheese and yogurt, and dark-green leafy vegetables such as broccoli and kale.

FISH OIL

What it is: Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

What it does: What doesn’t fish oil do? It reduces may help support overall health, and, a biggie, it also has been found to turn on genes that stimulate fat burning.

How to take it: Take 2g of fish oil three times daily, with breakfast, lunch and dinner.

MULTIVITAMIN

What it is: A blend of adequate amounts of major micronutrients.

What it does: Put simply, a multivitamin/multimineral complex fills in all the nutritional gaps in your diet. And, although we suggest you supplement separately with calcium and vitamins B, C and D, you should still take a standard multi. It may help support against the possibility of deficiencies in some of the other vitamins and minerals that can result from reduced food variety or calorie intake (read: dieting) and increased vitamin loss from exercise. Being deficient in many of these micronutrients can lead to low energy levels and restrict muscle growth, strength gains and fat loss.

How to take it: Look for a multi that provides a minimum of 100% of the daily value of C, D, E and most of the B-complex vitamins and at least 100% of zinc, copper and chromium. Take it once per day with a meal, such as breakfast.

Source: http://www.womenshealthmag.com & http://www.bodybuilding.com

 

What is Whey protein?

Whey is often heard in gyms or in association with fitness trainers and body builders. So what is Whey really? Let’s find out:

WHEY PROTEIN

What it is: One of milk’s two proteins.

What it does: Whey’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.

How to take it: Take 20 grams of whey protein (mixed in water) first thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. And you can always have a scoop as a snack between meals.

Awesome stuffs for Trainers :)
But not too much please :)

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Source: http://www.bodybuilding.com