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:


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 :)

Source: http://www.bodybuilding.com

Multivitamin – A MUST for Women


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

What it does:
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
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

Differences between Magnesium & Calcium

Believe me, even I was a little bit confused at first but now it’s very clear:

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

What is Calcium good for:
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!

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

Magnesium (Mg) may be the most overlooked mineral. We usually associate Mg with Potassium in bananas, calcium with bone health, and sodium with blood pressure.  But magnesium is an incredibly versatile and important nutrient.

What is magnesium good for:
While we often hear about the importance of calcium for bones, magnesium is the other key mineral for healthy bones. And because so many people take calcium pills without magnesium, there may actually be a greater need for magnesium than for calcium in people who are most vulnerable to osteoporosis.

Magnesium is probably the most important nutrient for that energy powerhouse, the human heart; it helps the heart muscle itself function better. Magnesium also helps protect blood vessels, which is where most of what we call heart disease actually happens. Magnesium is also a natural blood thinner, much like aspirin, so many doctors and researchers believe that it may help prevent heart attacks and strokes.

Where to find it:
The best food sources of magnesium are beans, especially soy; whole grains, including bran; nuts like almonds and brazil nuts; and seeds, including flaxseed, sesame, and sunflower. Dry cocoa powder, and thus dark chocolate.

Wow! So now We Know & We’re all Winners! Hooray!!

Source: From Dr.Oz.com

8x Classes for the New Year 2015!

WOW! This is SO Krazy!!
Zumba With Katz are NOW doing 8x Classes per Week in the Year 2015!
That’s Amazing!
We are doing almost EVERYDAY. Here’s Our Schedules:

  • Every Monday, 6.30pm @ Tampines.
  • Every Tuesday, 6.30pm @ Pasir Ris.
  • Every Wednesday, 7.30pm @Bedok.
  • Every Wednesday, 8.30pm @Bedok.
  • Every Friday, 7.00pm @ Pasir Ris.
  • Every Saturday, 10am @ Bedok (Zumba Kids).
  • Every Sunday, 10am @ Bedok. *New Class*
  • Every Sunday, 11am @ Bedok.

For more details, pls contact me via Facebook or Hp.