Quick Workout of the day!
Target: shoulders, abs, butt, inner thighs, calves
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Distance
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Cert
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Prize
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2nd
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5th
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A
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Men’s Open
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21km
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All
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All
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RM 5,000
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RM 3,000
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RM 2,000
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RM 1000
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RM 500
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B
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Women’s Open
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21km
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All
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All
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RM 5,000
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RM 3,000
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RM 2,000
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RM 1000
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RM 500
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C
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Run
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10km
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All
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All
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D
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Fun Run
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5km
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All
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All
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E
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Stroller Run
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5km
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All
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All
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REGISTER HERE :- https://home.hooha.asia/ASEANUnityRun-2015.aspx
Jumping Jacks
Since I’ve kinda misplaced my skipping rope for a day, i had to resort to another alternative of cardio training, hence jumping jacks.
The best thing is, it does not requires any gym equipment, just solely on ya coordination, strength resistance and endurance !
So what is jumping jacks ? A simple daily routine where you spread your legs wide and the hands touching overhead or behind ya head, sometimes in a clap and then returning to a position with the feet together and the arms at the sides.
Mostly used by the military staple workouts, it tends to improve strength and endurance while also tends to the flexibility of the body.
An aid against osteoporosis with increase of mobility and blood circulation throughout ya body ensures jumping jacks a great daily workout for the average joe of today.
Increases metabolism rate while burning calories in result to decreasing fat. Giving you an all rounder workout to suit ya daily needs.
Can be achieved basically anywhere , by means in the room, outdoors or even your office pantry.
one simple workout yet many body parts are getting worked!since its a great overall body workout here are a few listed muscle groups that you are working on :-
calves , hip , shoulders, lower back, chest, core, hamstrings, quadriceps, biceps , upper back. gosh that a lot of parts !!
I’ve manage to complete 600 reps yesterday, and boy my arms and calves are pretty sore now as of today… but that will not stop me from continuing with this awesome daily routine. With many other variations around the web. Here are a few that is quite interesting to in-cooperate into ya daily workout regime.
Plank Jacks: Start in a modified plank position with your shoulders stacked over your wrists and feet together. Keeping your butt as low to the ground as possible, jump both legs out to the sides. Jump back to starting position. That’s one rep.
What they work: Your arms, abs, quads, and back.
Rotational Jacks: Stand upright with your feet together and hands together at your chest. Jump up and land with your feet slightly wider than shoulder-width apart with your toes turned slightly outward. As you lower into a squat, twist from the waist as you reach straight up toward the sky with your left hand and straight down to the floor with your right hand. Tap the floor with your right hand, then jump back to starting position. Repeat the jump squat, this time reaching up toward the sky with your right hand, and touching the floor with your left hand. Return to starting position to complete one rep.
What they work: Your core, quads, hamstrings, butt, and back.
Floor Jack Splits: Lie on the floor with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the floor, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V and you lift your entire upper body off the ground. As you come up, swing your hands straight forward through the V. With control and without touching the floor, release your arms and legs and lower back to starting position. That’s one rep.
What they work: Your upper and lower abs, chest, and quads.
Seal Jacks : Stand straight with the arms down by the side. In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest. Quickly return back to the starting position and that is 1 rep
What they work : Quad, Chest, Shoulders, calves, back, butt, hamstrings, and hips
Remember to always re-hydrate ya self with H2O … peace out..
Since this year would be more of retirement on running, I’ve concluded into partaking 2 obstacle course challenges, and one of them will be Viper Challenge: Genting King of The Mountain.
That’s right, considering a starting up with the 20.8KM early March and this month, May Viper Arena, Genting King of The Mountain would be their 3rd event for this year. Sadly I heard this would be their last event for Malaysia. Rumors has it, they will be heading globally in future times..
Venue will be on Saturday, 12 September 2015 from 8:00 AM to 7:00 PM at Batang Kali, Malaysia / or also known as on the route to Genting.
So being an enthusiast as I can be, I’ve signed up as soon as the online ticket was open, sadly i’ve missed the launch sales price which was RM99.
Manage to settle in for 10:00AM slot , I’ve have like 4 months to get in shape for the 15 challenges. Even tho it would be a 10km hike through the jungle path of Genting from Skyway to Awana, i would definately foresee some challenges along the way.
Boy, how am i so pumped up with this finale viper event and i really hope they do not disappoint me from the first launch of viper challenge 2013. Had to drink from SYABAS water tank yo during those times.
Below are the event details:
REGISTER HERE
VIPER TIX + HOTEL ACCOMODATION :- https://www.eventbrite.com.au/e/genting-king-of-the-mountain-event-ticket-hotel-package-registration-16796726461
ONLY VIPER TIX :- https://www.eventbrite.com.au/e/genting-king-of-the-mountain-registration-16795734494
Also, do not eat most boxed, canned, frozen or otherwise prepared foods. However, some frozen peas, frozen green beans or perhaps other freshly frozen vegetables are not bad. Organic blue tortilla chips are also an excellent food, containing a much needed form of selenium and other nutrients.
Most refined foods should be completely avoided. Also avoid all wheat, all pig products such as pork, ham, bacon and lard, most or all pasteurized and homogenized cows milk dairy products, and all ‘junk’ and chemical-laden foods. Also, reduce beef, even if it is naturally raised, as it seems to be too hybridized today. Lamb, on the other hand, is an excellent meat once or twice weekly.
Cooked vegetables. Meals should be a simple matter based around several cooked, but not overcooked vegetables. Seventy to eighty percent of the diet by volume should be cooked vegetables, eaten several times daily, preferably.
Most vegetables are excellent, with the exception of the nightshade family of vegetables (tomatoes, potatoes, eggplant and all peppers). These are generally more yin, somewhat irritating and less healthful, though they are okay once in a while. Root vegetables are particularly good, except red beets, which contain a toxin. Golden beets are better. The root vegetables are more yang and very nutritious. Preferably eat one kind of root vegetable at least every day. Have cooked vegetables with at least two meals every day.
Meats. While vegetables may be eaten by themselves, you may add some animal quality protein such two eggs cooked soft (with the yolks runny) or some chicken, turkey, lamb or occasional beef. Try to avoid all spicy, fancy, complex meals that use many ingredients and condiments or that are deep fried, over-cooked, raw or that contain odd mixtures of foods. Simple is much easier for digestion.
Fish. This used to be a prime food source. Today all of it is toxic with mercury. Eat only small fish such as sardines, smelt, anchovies, sole and maybe one or two others. Eat small fish only, and no more than about twice weekly. The cold water fish, particularly sardines, are excellent sources of omega-3 fatty acids and are excellent for this reason alone. Sardines, although canned, also are a more complete food since one eats the skin, bones and spinal cord as well. I suggest everyone eat 3 or 4 cans of sardines every week.
Dairy. If you can, eat only raw dairy products. These are an excellent source of calcium, omega-3 fatty acids in some cases, and other nutrients. Pasteurized, homogenized dairy is not a good food. Avoid all “processed cheese”, “cheese food”, chocolate milk, and other junk dairy products. Do not cook cheeses, milk, cream and other dairy products.
Fruit. Although many doctors recommend it, I find that fruit is not a good food to eat today. It tends to be extremely yin in Chinese medical terminology, has much less etheric energy, has too much sugar, and its mineral content is unbalanced, in my experience. So it is best minimized. An occasional apple or berries are okay, but not needed. Also avoid all avocado and coconut products such as coconut oil and coconut water, as these are extremely yin tropical fruits. It does not matter what other benefits these foods may offer.
Nuts, seeds and beans. Though nutritious, avoid eating a lot of nuts, seeds and beans. These are all too yin, and low in etheric energy. Nuts and seeds are difficult to digest, as well. Some toasted almond butter is excellent, however, along with a little of other nut and seed butters if you wish, though they are not needed.
Dried beans such as lentils, pintos, kidney beans and many others are okay once or twice a week. They are low in etheric energy and not quite as good as animal proteins such as meats, eggs and raw dairy foods.
Other. Avoid all extreme diets such as vegetarian, raw foods, “fit for life” and others. Also avoid all pig products such as pork, ham and bacon, as they can all harbor dangerous parasite eggs, even if well-cooked. The exception, so far, is pancreatin from porcine sources. Also avoid all wheat products, as wheat has been hybridized and genetically altered so much that it is no longer wholesome in any form at all, even organically grown whole wheat. Pasta is a little better. Most bread and pastries are horrible concoctions and best avoided as well. If you want pasta, eat pasta made from rice, corn or quinoa. Occasional wheat pasta is not too bad, either.
Sweets and sugars. Avoid all sugars in any form and all sweeteners, if possible. The best sweeteners are probably stevia and xylitol unless one reacts badly to these. For children, do not give them sweets as rewards, as this sets up an improper reward system that will trouble them their entire life.
Also, avoid juicing except for 10-12 ounces daily of carrot juice and perhaps one or two ounces of wheat grass juice as an alternative. More juices are too yin and tend to upset the stomach.
Also avoid all fruit smoothies, protein powders and drinks, which are not good food combinations and often upset digestion.
Drinking water. The best drinking water for most people is spring water. The second best is usually carbon-only filtered tap water. However, avoid all fancy water filters, especially reverse osmosis and other types. Avoid all other water and beverages except mild teas, perhaps. This means no alkaline waters, no “drinking water” or “purified water”, no reverse osmosis water, or others. It also means no fruit juices, punch, wine, beer or other beverages. This is very important for proper hydration.
One cup of coffee is okay for most people, but not more, and coffee is not highly recommended as it is somewhat toxic and irritating to the digestive tract.
Do not drink much liquid with meals, but rather drink an hour after meals and up until about 15-30 minutes before each meal. Avoid drinking a lot in the evening, as it can interfere with your sleep.
Every adult needs at least 3 quarts or 3 liters of drinking water daily, while children need somewhat less. A good habit is to drink at least 32 ounces of water upon arising. This will start your day properly.
One of this year resolution for myself was to be fit, and since I’ve pretty much retired from the Long Distance Running scene, I’ve set my goals for a time period of 1 month beginning from the month of April 2015.
From this 10th day onwards, I had 5 major key component I’ve learnt to be carried forward for my future mindset activities.
1. Eating
Getting to know a regular human being needs at least THREE meals a day. Never never skip breakfast. This is when your body break their fast during the mornings after a good long hour rest. Of course, a good wholesome breakfast to kick start ya day would be pretty much optimal, a poached egg on toast is a basic breakie for me. Sometimes a pair of banana would do. So long we feed our body with food after a long slumber, I must say it is utterly most importance!
Lunch is probably the most optional and feasible meal of the day to improvise on. At one point I was on Natto lunch diet for at least a week and the week previously was on fruit lunch diet. This week would be my Muesli lunch diet. Never go heavy on lunch time.
Alas the last meal of the day would be dinner, carefully changing food eating habits would definately helps in my progress of living healthy.
I love my greens very much….. so this wouldn’t be a sweat for me ? right ?Well last time I did tried to work on myself out without this department .However, little that i know it was quite a major lacking on my strict diet. Oily, sugary, salty, and fried food was so much common to come by around my local eateries.
So to do my own grocery shopping to hunt out my greens and lean meats once every two weeks. But the major challenges was trying to resist on having all the local delicacies, like Nasi Lemak, Banana Leaf, Char Kuey Teow, Junk foods, Fast Food and etc. Well this was like pure torture even though giving a little space at one of the weekends to have my cheat day meal.
Having a strict diet and enforcing it each day, does pay out at the end results.
Greens:-
Broccoli, Capsicum, Celery, Mushrooms, Tomatoes, every types of lettuce, carrots, red cabbage, soy beans,
Meats:-
Fish fillets, & chicken
2. Drinking
A human body compose at least 60% of water. Therefore drink water!
Long gone my cravings for carbonated drinks, alcohols and cold drinks. My habits on coffee also had to be forcefully reduced. Even yesteryear of my nightlife where drinking responsibly was my weekly basis, I had to call it quits because of the utterly unhealthy lifestyle.
Exceptions of having my post-workout drink on a cup of chocolate milk, the rest of the day for me would be just water.
I cannot emphasize any other good alternatives than drinking pure goodness H2O. Below are some of the many reasons that may back me up from a health website .
3. Workout
After setting up my diet plan, the next sane thing to do was to plan my workout. Normally timing was the key and the regularity of the sessions per week. For me, I tend to do thinks pretty much extreme where I keep myself on two with workout daily after working hours for approx. 30 minutes at bare minimal.
Like most of the other health websites would say, 70% diet and 30% workout to have a healthy lifestyle and also achieving ya goals.
We don’t need to go to a posh gym to get our quick fix, but instead work what is at hand around you, in the house, the park or even at office! below are my workout equipment’s :-
– Trusty pink skipping rope from Daiso (it does include a counter and cost only RM5),
– Yoga mat (to prevent me from wetting my floor)
– A pair of 10 KG dumbbells
That’s all! the rest are mainly using my body weights!! yup that about it…
As for my workout routine, I would start up my workout with cardio by 1000 skipping rope and hop on to my yoga mat for 4 rounds of 3-4 20 sets of ab workouts (Crunches, Leg Raise, 30sec Planks). After burning through my belly fat, I will then use my dumbbells to work on my upper body together with my arms and other parts.
Lately I’ve been doing different variations of workouts on each day to keep it refreshing and challenging at the same time. Also to those that don’t have any equipment, do not fret because recently found out about this cool movement called FREELETICS which provides you a full body workout using only ya body weights alone. Trust me I tried it for 3 days and totally destroyed my body in a good way.
Make sure you feel burn at the part you are working on and would like to leave you guys with this saying…. no pain no gain.
4. Rest/Sleep
With all the 3 listed before, I cannot emphasize how important rest is. It is required to recover soreness of the body and also allows new muscles tissues to be rebuild or replacing nasty fats.
8 hours at least it considered my sweet spot for recovery, and what more getting enough rest makes you able to be more productive when the sun rises the following day.
On my previous take on the rest department, this was one of my lacking areas due to the fact that I tend to do gaming session into the wee hours. Bad habits are hard to break but with determination, I had to make my call and give chance to my body to recover over my sleeping times.
5. Discipline
Last but not least , proper discipline which holds up all the other 4 key components. Consider this the bread and butter, the foundation and the main core. Without this, bad habits will still leak through your body, mind and soul which counter-productive the whole program.
Guess that sums it up on my take on having my tummy flatted in this one month challenge I’ve set upon myself……ciaos…peeps.
So earlier in the month, I had a vision on having a strict diet. The latter 3rd week of March was having fruit diet during lunchtime.. which I had incorporate some Soy beans on the follow week.
However little that I know, till recently that soy beans are able to be processed into Fermented Soy beans, hence Natto in Japanese.
Here is a brief explanation of Natto :-
So last week was my journey on making my homemade Natto. Well I’ve had some spare Soy Beans (Non-GMO) which was supposed to be my protein diet which didn’t kick-off pretty well. And some odd reason, a conversation was struck up by an uncle, proclaiming that Natto has quite a good beneficiary goodness in it.
After further research I’ve made, it popd into my mind about making Natto at home instead. Since obtaining it could be quite a hassle around my place.
Manage to get 4 pack of natto at some Japanese food store at Sunway Pyramid and had 3 of em packs per-day during my lunch hours.. and the last pack was kept for my Natto experiment!
So first we need to basuh-basuh (wash and rinse at least 3-5 times under water)
Then soaked it for like 10 hours.
After soaking , getting ready to steam it for another 3 Hours
(do remember to check the water in the pot from time to time and refill accordingly if water level gets low)
Right before taking off the stove, the other utensils that will be use for the fermentation process would need to be sterilized by hot water. (quite critical phase where you do not want other bacteria to mix and mingle with the Natto’s bacteria. )
Mixing my steamed soy beans with the ready made Natto pack which been diluted with a little bit of warm water.
Since Natto needs to be in a dark, moist and controlled heat roughly 30 degrees or more, a warm damp towel is place over the container before closing the lid. The fermentation will last around 24 hours at least.
After done, you can see the slimy stuff which looks like spider webs from the soy beans which means the bacteria is actually breeding and can now be kept it in the fridge for aging and now we have unlimited supplies of NATTO at my disposal with this simple but long process. xD
TL:DR
– get a ready made natto pack
– rinse soy bean; soak for 10 hours at least
– steam soy bean 3 hours or till soft
– sterilize utensils before using for fermentation process
– mix the ready made Natto with the steamed beans.
– use warm wet cloth as moist provider in the container and keep it at a dark place for 24 hours
– fermentation completed. process aging it in the fridge.
After a long pampering days , here is my Battle Report: Sundown Malaysia 2014. My first hand experience travelling via flight out from Klang Valley to partake a running event.
A day before of my trip, had a late resting hours due to mamak session after cell gathering. Woke up the following day right on the daily working clock (8am) maybe due to my excitement for a far away running event even though my flight was at 2pm.
After preparing my gears prior to my trip, (I’ve kinda missed adding my GPS NIKE+ watch in the picture) . My uncle hitched me a ride to KLIA2. First impression on the airport was huge and spacious! even tho some of my friend over exaggerated that a requirement of walking distance from check-in counter to departure gate would take at least 40 mins. I’ve manage to snag a notice board showing different figures.
After a little exploring in KLIA2 I was kinda shocked when they were selling mineral bottle at the price of RM6.50!!!! wow crazy.. lucky there is water fountain for you to drink from. QUICK TIPS: bring empty drinking bottles via hand carry, so you could refill it up at the boarding gate from the free water fountain.
Best part of the flight was getting a random seat, which was actually a hot seat near the middle (which is actually emergency exit door) doesn’t matter. Due to its taboo sitting location, non of the other passengers sat the same row as me nor the row behind mine. So what did I do during the entire flight after took off?
After touch down, I tried to get a cab for a 10KM ride to my Motel, but the crazy taxi driver asked for RM40. I straight exited the cab and on the nick of time , my friend manage to drop by the Senai airport and offered me a ride. (thanks Haja!)
Motel was situated nearby a quite recent AEON shopping mall, where I manage to have my final carbo-loading session and head back for a quick shower and geared up myself for the run.
Apparently the event location was kinda new for my fellow Johorian friend as well and it was somesorta like a Putrajaya for Johor which consist of empty under develop lands. Manage to take a stroll at the new mall connecting towards LegoLand. So near yet so far, standing at the entrance of Legoland but unable to enter. (probably somewhere this year I shall adventure inside).
After taking the shutter bus to the race venue, we manage to explore a little of the stadium area, and i must say it is very quite a modern age structure stadium with awesome indoor court.
As the sunsets, the race starts where my friend and I started at the same pace, however half way through the first 1km where my friend said “see you at the Finish line” That’s where we part ways . for 2 and a half hours the route was pretty dull except a nice pass through via some Istana .
Slow escalated route in addition didn’t really bothered me however I pancit around the 14km on the last water station where i manage to grab a huge bottle of Revive isotonic drink which totally spoiled my pacing. Overall a good run !! manage to finish it in 2hours 35 mins.
My new running shoe (Adios Boost) pretty much stayed loyal to my feet without any heating, or mushy feeling throughout the run. Kinda loving it.!!
Without sleeping after the event checked out at 4am from the motel and off to Senai Airport . After touching down back to KLIA2 I kinda crashed flat out on my bed once return home. guess its pretty worth the trip over to obtain a finisher Tee and an awesome medal.
Happening this 11th October. Come to witness the Energy, the Camaraderie, the display of Strength and Support. All in one night. Enduring a marathon is beautiful enduring it at night is Sublime. BSN Putrajaya Night Run 2014 is here with the tagline “Nulli Secundus”
Watch the Trailer here :- http://vimeo.com/97927071
Totally forgotten about another famous run which I’ve registered. This would considered be my 3rd year of joining BSN night run. I was pretty impressed with the organizing team and management of the whole run.
Great atmosphere before, during and after the run makes a great time to enjoy the event as a whole, from school muscial bands, fire breathing-dancers, to some quirky superhero cosplayers, and not to forget cheerful crowds along the way of the route.
On the first event , they had bubble machine during crossing the Putrajaya mini bridge, sadly it was not there on the 2nd year however being replaced by a cabaret woman dancing with a DJ grooving some tunes on a mini DJ-console. I really hope they would bring back the bubble machine, to have that dreamy feeling towards the finish line.
As for the goodies this year, all running mileage will be getting medals!! Yup thats right 5k, 10k, 21k and 42k will all be getting medals! Exclusive to 21k and 42k on the other hand would be getting finisher Tee and a sweet looking baseball cap
so hurry up register now!
Without much further due below are the details :-
Date: 11th October 2014, Saturday
Venue: Precint 3, Dataran Putrajaya, Putrajaya
Distance: 42km / Full Marathon, 21km / Half Marathon, 10km & 5km
Closing Date Registration: 31th July 2014 or upon reaching 10000 participants, whichever earlier
Official Website: http://home.hooha.asia/BSNPNM-2014.aspx
Categories and Fee:-
Running Route: –
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Goodies:-
Caps are exclusive to 21k & 42k runners
Time to get gritty and dirty in this unique challenge run by Reebok. Since last year I missed the event and went on the dreaded Viper challenge, this time around I’ve make sure to register Reebok One Challenge 2014.
Reebok ONE Challenge 20.5k 2014 comprises of running and at the same time completing 15 challenges along the running route. Each participant must complete all the challenges. Any participant that couldn’t complete any challenge must proceed to the back of the queue and start again. Each participant is allowed 3 attempts to clear the challenge. If the participant fails to clear the challenge in all the 3 attempts then the participants need to do the penalty of 20 burpees to continue with the challenge under the guidance of the drill sergeant. Any participant who is not able to clear a challenge in 3 attempts and the penalty, must remove the number bib and hand it over to the drill sergeant. The decision of the drill sergeant is final.
Register at http://home.hooha.asia/reebokonechallenge2014.aspx
limited to the first 3000 participants only!!!
Date & Time: 14 September (Sunday) 5:30am
Venue : Precint 3, Putrajaya
Mileage: 20.5km (All terrains)
Obstacle listing:-
01. first hurdle
02. Speed Shift – Tyre challenge
03. cargo net crawl
04. monkey bar
05. Off-road Hill
06. second hurdle
07. stairways to heaven – stairs climb
08. ant hill
09. gradient run
10. trail run
11. the wall
12. Rice bag challenge (15kg)
13. mud crawl
14. angled wall
15. the bath tub – wet obstacle
