the art of body newsletter| issue #2| june.july 2012|1www.theartofbody.com

We are dedicated to promoting a healthy l i fes ty l e and wel lb e ing in B a l i . Throug h ar t icles on f itness , spas , health and yoga. We want to become an integral par t of a healthy regime that produces results .

With e ver y issue we wi l l show you ne w exercises and t ips on e ver ything from breathing to posture, healthy eat ing to relaxation.

S o here is our of fering to you,

we hope you enjoy it .

The Ar t Of B ody

E ditoria l +62 8123 89 09 99

ns@thear tofbody.com

Adver tis ing +62 878 615 88 128

faz@thear tofbody.com

This paper is 80% Rec ycled

Printed with soya ink

TAOB-Philos0phy

Some souls f low l ike c lear water

They pour into our ve ins

and fee l l ike wine .

I g ive into that . I fa l l f lat .

We can sai l thi s boat ly ingdown.

Rumi .

The Art Of laughter When was the last time you cracked up?

Skin Secrets

PU

RA

VID

A

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contact

taob philosophy

Whether you chuckled at your friend’s new haircut or guffawed over ‘Southpark’s’ stupid new movie , laughter is an important part of our health and wellbeing. Today’s studies show that daily giggles will benefit your health and fitness while making life seem a little less serious. Laughter, naturally has a strong analgesic effect on your whole immune system, even lowering symptomatic ailments such as chronic pain, arthritis, spine lesions, neurological diseases etc. Doctors are of the opinion that laughing brings about the secretion of endorphins into blood, enabling immediate effect on your mood, general life outlook and your bodily system as a whole. More than that, it is known that laughing is a strong muscle-relaxing method, which also relieves pain and general stress-related symptoms. Howling, as a respiratory gymnastics is considered to be the best method of releasing tension (besides sleep and meditation) and inhibits

the secretion of the four main stress hormones.

Our immune system reacts to laughter in an opposite way as it reacts to stress. People who laugh a lot rarely get sick, get weakened by physical and emotional hardship or suffer from mental exhaustion. Experiments have even shown that mothers who laugh a lot have babies with stronger immune systems and healthier cells. Laughter can also be called “inner jogging”, because similar to a morning run, the blood pressure increases and then gradually lowers, till it gets lower than the initial blood pressure. Recently, Japanese scientists discovered that laughing directly inf luences glucose level in your blood. Greek researchers have also found that 10-15 min/ per day of laughing burns up to 40 calories,

which leads to a weight loss of almost 5.0 lb per year.

Besides the physical effects of laughter, there have been many studies on the effects on the brain. Sigmund Freud summarized laughter as the relief theory. He believed that laughter releases tension and “psychic energy” as a coping mechanism for unhappiness and depression. If you have nothing to laugh about, don’t worry. Laughter Yoga (Hasya Yoga) is a physically oriented technique that uses a blend of playful, empowering and otherwise “tension-releasing” simple laughter exercises. Laughter Yoga is done as a way to improve health, increase wellbeing and promote peace in the world through personal transformation. The Laughter Yoga method was developed by Dr. Madan Kataria, a family physician from Mumbai, India who started the first laughter club in 1995.

The Art of Laughter

Surfer’s Conditioning benefits of riding waves

Obesity: the shocking statistics

the art of bodyJUNE/JULY 2012 an active mind can only exist in an active body

When was the last time you cracked up?

Now that’s something to laugh about!

Counting every little calorie you consume is tedious, inhumane and definitely not long term. When trying to determine how many calories to consume each day, many of us fail to calculate that it takes around 2000 calories/day for us to just be alive. A whopping 50-70% of all calo-ries we consume is used to generate the heat and life energy to keep our cells turned on- not cleaning the house or chasing after our dog, just alive. Another 5-15% of our caloric intake is needed for digestion and elimination. You also need to consider your daily activities and your physical job duties. We therefore, all need to eat healthy in small increments throughout the day but not sit there writing down the calories of each fruit we consume. If we eat a healthy amount of food, we’ll convert food into energy more efficiently. Like a car cannot function and expend energy without gas, we cannot burn energy if there is nothing to work with. This means we’ll expend or dissipate more energy we take on board, leaving less to store as fat. If we follow fad diets and eat too little, our blood sugar bal-ance will be disrupted, energy production will become inefficient and our cells must slow down because the meal is causing stress on our body instead of aiding in smooth operations. We should never feel hunger. Graze on small portions of food through-out the day and calorie counting is out the door! It’s that simple.

What calorie restricting diets do to our body Skipping just one meal can result in changes that make it more difficult for the body to lose fat. Initially, the response to a skipped meal is an elevation of our stress hormones. The body then responds to the stress signal by releasing stored glycogen from the liver into the blood to raise the blood sugar. After all, our body thinks we’re in a life-threaten-ing situation. Repeated bouts of stress result in a yo-yoing between high and low blood sugar, creating yet another major stressor on our body. An overstressed body will not function at an optimal level. Skipping meals or not eating enough of the right foods also keeps insu-lin levels high because the body thinks we’re in a famine, and its forced to store energy whenever its supplied. If we are active, insulin will store sugar in the muscles. But if muscles are not being used, or if the muscle cells are full, extra calories will wind up in the fat cells. Exercising muscles keeps them sensitive to insulin, since an active muscle wants to take in sugar for energy. Inactive muscles become insulin resistant and shuttle more and more calories to fat cells. The entire process of dieting, constantly being in a flight/fight state with elevated sympathetic nervous system activity and eating incorrectly will leave you mentally and physically exhausted and also make you fat in the long run. Stay active and change your attitude: Make nutrition a lifestyle and not a daily, dreading task. Now Oprah understands that concept too!

Get Fat on Fad DietsWe’ve seen it all: from Atkins to the South Beach Diet, from caloriecounting gadgets to eating nothing but a grapefruit a day. What is it about fad diets that make us yo-yo like Oprah? Don’t worry about counting calories.

FadDiets

He believes that laughter doesn’t need a cause. Starting to laugh out of the blue ( without the need of a joke or a funny mishap) will give you the same physiological effects. Practicing self-induced laughter for 15 minutes per day is said to strengthen your core, feed you with positive affirmations and help you to look younger…

longer. PRINTED WITH SOY INK

Poem by Maya Angelou

UBUDyoga

2|june.july 2012| issue #2|the art of body newsletter www.theartofbody.com

 

 

Challenge yourself

swiss ball

Pretty women wonder-

where my secret lies.

I’m not cute or built to-

suit a fashion model’s size.

But when I start to tell them,

They think I’m telling lies.

I say,

It’s in the reach of my arms

The span of my hips,

The stride of my step,

The curl of my lips.

I’m a woman

Phenomenally.

Phenomenal woman,

That’s me.

I walk into a room

Just as cool as you please,

And to a man,

The fellows stand or

Fall down on their knees.

Then they swarm around me,

A hive of honey bees.

I say,

It’s the fire in my eyes,

And the flash of my teeth,

The swing in my waist,

And the joy in my feet.

I’m a woman

Phenomenally.

Phenomenal woman,

That’s me.

Men themselves have wondered

What they see in me.

They try so much

But they can’t touch

My inner mystery.

When I try to show them

They say they still can’t see.

I say,

It’s in the arch of my back,

The sun of my smile,

The ride of my breasts,

The grace of my style.

I’m a woman

Phenomenally.

Phenomenal woman,

That’s me.

Now you understand

Just why my head’s not bowed.

I don’t shout or jump about

Or have to talk real loud.

When you see me passing

It ought to make you proud.

I say,

It’s in the click of my heels,

The bend of my hair,

the palm of my hand,

The need of my care,

‘Cause I’m a woman

Phenomenally.

Phenomenal woman,

That’s me.

Phenomenal Woman by Maya Angelou

Soulshine Bali Situated in the terraced rice fields just five minutes from central Ubud, this el-egant but unpretentious retreat center is co-owned by Michael Franti of Spear-head, so it’s no surprise that music is in the air. Live rhythms or kirtan often accompany yoga class. You can see three volcanoes and a temple dedicated to the goddess Durga from the open-air yoga shala, which has awesome views of

the surrounding jungle.Sustainability is present in every detail, from the organic food grown in the center’s own garden to the organic bed linens, and owners Franti and Carla Swanson give an annual benefit concert to support community health organi-zations such as the Bumi Sehat Natural Birthing Clinic, which gives thousands

of consultations each year to reduce maternal and child mortality.Yoga: Practice daily with a resident teacher or enroll in weeklong vinyasa,

Anusara, Jivamukti, and Yin Yoga retreats.Don’t Miss: After practice, enjoy a therapeutic massage or facial and then snack

on mangoes or papayas that you pick yourself.Visit soulshinebali.com for more information.

COMO Shambhala Estate The grand jewel of the high-end COMO hotel chain, the grounds of this dedi-cated health and wellness retreat center are a paradise of groomed jungle and airily chic open space. Spectacular luxury is this magical spot’s specialty, and accommodations range from rooms and suites to private villas. With healthful Indonesian-inspired cuisine, water gardens fed by a local spring revered for its healing properties, an on-site Ayurvedic doctor for consultation and treat-

ments, and a Western-style spa, it’s a place you might never want to leave.Yoga: A daily vinyasa flow class is held in an open-air studio, and private class-

es are available. Don’t Miss: Check the schedule for meditation and pranayama sessions; or choose your own adventure with treks, mountain biking, or white-water raft-

ing.Visit cse.como.bz for more information.

The Yoga Barn What started as a tiny donation-only yoga studio above an organic café in 2002 has grown into a vibrant yoga community center with 3.5 acres of

largely undeveloped land, four yoga studios, a living-foods restaurant, and a dedicated detox center that offers both Ayurvedic and Western-style treat-

ments—all with an eye to preserving Ubud’s natural resources. The buildings are made from recycled timber, with mud walls and grass-thatched roofs.

The center’s 10 guest rooms are reserved for detox clients, but the owners will help you plan a retreat in cooperation with area hotels.

Yoga: Drop in to more than 50 regularly scheduled classes a week!Don’t Miss: Every other Monday, find a bolster on the floor of the yoga studio for movie night, featuring popcorn and an eclectic schedule of films with spir-

itual and environmental themes.Visit theyogabarn.com for more information.

Salute the Sun in Ubud

People are getting fatter almost everywhere in the world. The World Health

Organization (WHO) predicts there will be 2.3 billion overweight adults in

the world by 2015 and more than 700 million of them will be obese.

Figures for 2005 show 1.6 billion adults were overweight and 400 million were obese. Obesity is a modern problem - statistics for it did not even exist 50 years ago. The increase of convenience foods, labor-saving devices, motorized transport and more sedentary jobs means people are getting fatter.

The body mass index (BMI) is the most commonly-used way of classifying overweight and obesity in adult populations and individuals. BMI is defined as a person’s weight in kilograms divided by the square of their height in meters (kg/m2). Each BMI figure is classified within a range, eg 18-25 is ideal and over 30 is reckoned to be obese.

According to a survey of body-shapes conducted in the UK in 1951, a woman’s aver-age waist size was 70cm (27.5in). A 3-D survey carried out by SizeUK in 2004 found the average woman had a waist measurement of 86cm (34in) and a BMI of 24.4, just inside the ideal range.

There was no comparative data for men in 1951, but the SizeUK survey showed the average man in 2004 had a waist of 94cm (37in) and a BMI of 25.2, technically just outside the ideal range.

But obesity is not just a problem for adults - the spread of obesity among children is also alarming experts. At least 20 million children under the age of 5 years were overweight globally in 2005, according to the WHO. Measuring children, aged 5 to 14 years, who are overweight or obese is challenging because there is not a standard definition of childhood obesity applied worldwide. Childhood obesity is a big prob-lem in the United States.

Experts are worried that the increase in obesity will lead to more health problems as people who are overweight have a higher risk of heart disease, Type II diabe-tes and other diseases including some cancers. As most data sources do not distin-guish between Type I and II diabetes in adults, it is not possible to present the data separately. The map below shows the prevalence of diabetes throughout the world in 2007. Even if the prevalence of obesity remains stable until 2030, the American Diabetes Association, says that the number of people with diabetes will more than double.

Obesity: the shocking statistics

 

 

 

Swiss Ball Hip raise and Ham curl

Target area:

Hamstrings, Glutes and Lower-back

1. Start with your heels shoulder-width apart on top of the Swiss-ball. For bal-

ance, take both arms out to the side.

2. Slowly raise your hips off the ground, leaving your shoulder-blades still planted on the ground. Be reminded that your feet

should be flexed towards you.

3. Slowly roll the ball towards you with your heels by bending your knees but still keeping your hips off the ground. Then, slowly return to the starting position by

slowly tracing your way back down. 12 -15 slow reps

Swiss Ball reversed Hip Raise

Target Area:

Glutes, Lower Back1. Lie facing down on the Swiss Ball.

Make sure your hands are firmly ground-ed on the floor and that your toes touch

the ground (shoulder-width apart).

2. Flex your lower body and slowly raise your legs off the ground. Your body

should end in a plank position (where the heels are in alignment with your shoul-

ders). Slowly, place your toes back on the ground.

15 reps, slow and controlled

1.

2.

the art of body newsletter| issue #2| june.july 2012|3www.theartofbody.com

Ingredients:

(6 servings) 3/4 cup fresh lime juice

4 tablespoons plus 1 teaspoon Thai fish sauce1/3 cup minced shallot

5 Asian chillies, seeded and finely chopped4 1/2 tablespoons coconut-palm sugar or golden cane sugar

2 teaspoons minced garlic2 pounds large shrimp, peeled and deveined

2 medium-large green papayas, peeled, seeds removed, and shredded or julienned

2 carrots, peeled and shredded or julienned2 tablespoons fresh mint leaves

1 tablespoon chopped fresh cilantro leaves, plus 1/3 cup leaves, for garnish

1/2 cup finely chopped peanuts, for garnish

Grilled Shrimp &

Green Papaya Salad

In a blender combine the lime juice, fish sauce, shallot, chilies, sugar and garlic and blend until smooth. Set aside for 15 minutes to allow flavors to blend. Reserve 1/2 cup of dressing to marinate

shrimp.Marinate the shrimp in 1/2 cup dressing for 20 to 30 minutes.

Drain the shrimp from the marinade. Steam the shrimp until just cooked through, about 4 to 6 minutes. Adjust seasoning, if nec-

essary.In a medium non-reactive mixing or salad bowl, combine the

papayas, carrots, mint leaves and chopped cilantro. Add the dressing and toss to combine thoroughly. Serve the shrimp on top of the papaya salad. Garnish with the cilantro leaves and

chopped peanuts. Serve immediately.

For those who thought this was something to do with the eradication of acne, I hear you but ‘Spot Reduction’ is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area.

In reality, there is no such thing as spot re-duction. Your body follows the all-or-none rule. You will never attain a flat stomach just by performing abdominal exercises. The rea-son for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for exam-ple, will definitely strengthen your abdomi-nal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the mus-cles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will de-crease fat stores throughout your entire body, including the problem areas.M

yth

Bust

er

“ I just want to get rid of my belly fat. The rest is fine.”

Spot Reduction “

“

•To firm your jaw, neck, and ThroaT, yoga experT and insTrucTor annelise hagen suggesTs doing This “kiss The ceiling” move every day: slowly TilT your head back, pucker up, and Try To kiss The ceiling; repeaT 4 Times.

Skin secrets•for a radianT complexion, slice a few grapes in half and rub The cuT sides over clean skin. The fruiT acids are naTural exfoliaTors.

•wake up Tired. puffy eyes wiTh a chilled eye cream (sTore yours in The fridge) can work wonders.ap-ply iT from The ouTer corners of your eyes Toward your nose.This helps drain excess fluid in The area.

•Zap blemishes wiTh Two ingredienTs homeopaThs have used for cenTuries: anTi-inflammaTory arnica and anTibacTe-rial Tea Tree oil.

•make a facial mask more effecTive. ap-ply iT in The shower, where sTeam opens pores so ingredienTs can peneTraTe.

•geT bronZed wiThouT The sun-or self-Tanners. mix 1 Teaspoon organic sun-screen and a pinch of loose mineral bronZer in your palm, Then blend iT over your face for an insTanT (proTecTive!) glow.

Other popular treatments offered at Nestetique

include a special Lymphatic Drainage and Slimming

Massage performed by our trained Beauticians

using “PEVONIA” Swiss products and very rare,

100% fresh, natural oils and creams.

Conveniently located in KUTA GALLERY, Bali,

NESTETIQUE is proud to exclusively introduce from

Europe for the first time in Bali various aesthetic

machines known as the safest and most effective

the modern world technology offers:

ICOONE, CULTRA, HIPULSE, ALUMA, HUNIQ,

JetPeel® and GALILEO.

An Aesthetic Clinic featuring the latest, safest,

mini-invasive technology in thefif eld of treatment

and effective elimination of local- ized cellulite,

adiposity, relaxed skin, fat, vascular lesions,

photo-aging, body hair, and acne.

NESTETIQUEIstana Kuta Galeria Blok 7-8, Kuta, Bali

Indonesia p: +62 361 769 120e: info@nestetique.com

w: www.nestetique.com

Book your appointment today

i

so what a re you waiting fo r??

4|june.july 2012| issue #2|the art of body newsletter www.theartofbody.com

The Body Flying® Method

comes from the idea of putting together various disci-

plines (such as Pilates, Yoga, gymnastics, stretching and other training systems) and moving the body at 360° . This is an innovative hammock that helps the body moving without the limits we find when training in a common mat workout.

Body Flying allows the body to move freely in space (like in artistic gymnastics) and in inverted posi-tion. Therefore it is possible to combine functional workouts, training strength, flexibility and coordi-nation. The result is a dynamic workout - both in-novative and challenging.

You can perform a variety of exercises using pre-cision, control and concentration. A functional training resulting in a strong, toned, flexible and coordinated body.

Body Flying is an excellent support for functional rehabilitation sessions. It allows training of proprio-ception and sensory-motor control, strengthens the deep muscles for active stabilization of the joints. Body Flying helps to restore mobility and flexibility, improves the sense of direction and decongest the internal organs.

The key concept is a good posture. The resultant of the forces acting in different parts of the human body applies into one point known as the centre of gravity of the body. The centre of gravity of the upright body is situated about 5cm in front of the vertebral body of the third lumbar (L3).

A misalignment alters the positions of the spinal column resulting in loss of balance; it also generates traction lines on the column that are potentially harmful. The maintenance of physiological curves of the spine is fundamental and allows a perfect alignment of the vertebral bodies. This allows you to keep your centre of gravity allowing the body to perform the exercises in the correct position with great benefits in terms of posture, stability and protection of the spine.

The Body Flying® method has been designed to em-brace these principles and to allow a safe workout which targets to restore muscle tone throughout the body, giving mutual joint mobility and spine stability. The Body Flying® Methodology will help you to understand the importance of gravity in all positions that are performed. It will allow you to find your ideal posture by working on balance and perception combined with the work of mobilisation and muscle toning, as in Pilates.

bali eco adventure

0 3 6 1 7 8 7 3 6 0 3resort ,spa,restaurant & seminar center

Banjar Bayad,Tegallalang,Gianyar ,Bal i

w w w . b a l i e c o a d v e n t u r e . c o mema i l : b a l i e c o a dv en t u r e @ y a h o o . c om

share with us our dream of a sustainable tomorrow

In partnership with the local Banjar we would like to offer you a fun and

educational day trip.

Come lets us show you the beauty of bali. With our team of locals,

we offer nature walks through the surrounding countryside/forrest. Our herb and medicinal gardens make for a great sudy of sustainability and local traditions. Relax in the very compe-tent hands of our spa staff who will massage and pamper you, then finish it off with a meal

at our restaurant using local produce from surrounding farms.

From an early age Natalie has always been involved in fitness, dance and athletics. It is in these formative years that developed her invalua-ble work ethic, as well as her love for holistic health and wellbeing. Having grown up in Bali and having lived and worked all over the world, Natalie has trained an array of personal training clients and has attributed a diverse and effective training technique. “I am results driven and try to make each session energetic, fun and innovative. Anyone can transform their health and fitness with correct guidance and discipline.”As a graduate of Canada’s George Brown College,Natalie received an Advanced Diploma in Fitness and Lifestyle Management. Natalie’s thirst for knowledge and experience did not cease there, as she also attained distinctions as a member of the Canadian So-ciety for Exercise Physiology. Natalie has had a solid personal training clientele, training ce-lebrities and athletes in North America and now in Bali. With her holistic approach and her will to transform lives, she can help you kick-start a healthy lifestyle.

To book your personal training

session with Natalie please

contact: +62 8123 89 09 99

ns@theartofbody.com

www.theartofbody.com

Results

DRiven na talie Kashani

Personal Training and Holistic Health

Other than it being addictive and fun, surfing is a great way to energize your life. Surfing is a great cardiovascular exercise, using mostly upper body muscles to do the paddling work, and leg muscles

to guide the board. Since surfing involves more time paddling, it provides an intense upper body and core

workout.

- Cardiovascular and heart health - - Muscle tone - - Endurance -

- Increased energy - - Back, core and shoulder strength -

- Balance and agility -

Surfing for Exercise

The best part about surfing for exercise is that it’s so darn fun that by the time you check your watch you’ve already been surfing for two hours, and you don’t want to quit (although, you are super thirsty)! Usually when I go running for exercise I want to be done before I’ve even been

going for two minutes!

Any exercise instructor will tell you that it’s not so much about the intensity of your workout, but rather the time spent exercising. When you’re surfing, you’re constantly moving for your entire session, resulting in an excellent extended workout. Surfing can also make athletes out of the

most rooted couch potatoes. Those who catch the surfing bug will be eager to wake up at dawn every morning, often continuing to their regular job

afterwards.

The Fountain of Youth?

There’s an old saying that Ponce De Leon totally missed the point when he was looking for the fountain of youth. All he really had to do was jump over the side of the boat to find it. The ocean is a source of revitaliz-ing energy. Surfers thrive on riding the energy of the ocean- waves of pure energy that have traveled miles to reach them. People who surf regularly can surf well into their 60’s, 70’s, 80’s, and most of them won’t even look their age. The health benefits of surfing don’t only apply to your physical health. There are also many mental health benefits. Surfing is said to reduce stress, giving your psyche a more of a ‘laid back’ approach

about life. The high stress of today’s world is detrimental to our mental health. Physical exercise, especially something as fun as surfing, can help to offset the negative effects of stress. Think about it: surfers

are always playing in the ocean! It helps you stay young.

Proper Nutrition

Of course, surfing IS a workout, and you’ve got to treat your body right by eating well and taking some days off here and there to allow your body to regenerate and repair itself. Diets high in protein and low in fats are beneficial, as well as making sure you’re eating plenty of who-legrains, fruits, vegetables and drinking loads of water (that’s H2O and not beer!). A general rule to follow would be: Drink a liter of water for each

hour you spend in the water.

If you’re going for a dawn patrol, make sure you eat the breakfast of champions and try to drink plenty of fluids before you hit the surf. A high protein meal after a surf session is also important so that your

muscles repair themselves.

Things to watch out for

Surfing is not a symmetrical form of exercise. It works one side of the body more than the other and it also enables your upper body more than your legs. It is highly important to supplement your surfing with stretching, yoga, pilates or some other form of cross-training so that your muscles don’t become unbalanced. For example, you can’t just work out your quads without working your hamstrings, otherwise you run the

risk of injury. At the very least, try to implement a stretching regiment so that your muscles don’t become too short. I know you’re excited to

jump in the ocean now but make sure you stretch your large muscle groups for at least 10 minutes before you get on that board!

the benefits of riding the wave

Surfer’s Conditioning

routine to help catch that wave

Health Benefits of Surfing :

b

Go have fun!OK.....

the art of pilatesStudio Pilates

Jalan Merta Sari No.7(Off Jalan Laksmana)

Seminyak, Bali0361 877 4094

COMING UP IN JULY