Set yourself free this merdeka!

 

Our Independence Day is tomorrow and I am sure most of you have something planned out. I plan to take my munchkin to the 53rd Merdeka Day Celebration and Parade at the Stadium Putra, National Sports Complex, Bukit Jalil.

It is also a good day to set yourself free from any negative mindset that tends to pull you away from reaching your health and fitness goals. Bear in mind that we all have the power to be positive with our actions and our mindset, unfortunately most us use weak and negative language while speaking. How many times have you said I Should when you can say I Could, or how often do you hear someone saying I hope to lose 2 kgs this month when they could be saying I will lose 2 kgs this month.

Realize that you and no one else has the power over your thinking. We all ultimately have the same amount of power, and that is the ability to think and do what we want. It is our choice to do a triathlon, our choice to eat as much as we want, and our choice on how we want to commit to a healthier lifestyle.

A negative mindset will ALWAYS compromise your ability to deal with any situations; be it a fatloss program or completing a marathon. You have the absolute power over your mindset, so don’t let it drag you down.

 

Set yourself free, and Happy Merdeka!

MERDEKA! MERDEKA! MERDEKA!

 

Info on  Merdeka Day Celebration and Parade 2010

Date : 31st August 2010
Start : 7.30 AM
Location : Stadium Putra, Bukit Jalil
Advance Booking : No

This year, the celebration will focus and honour the sacrifices made by the men and women in the security forces. There will be a special 60-minute performance by over 1500 security personnel showcasing the value of patriotism and the spirit of independence.

muscle meals

I’m packing up some muscles now. If you are like me, who regularly lift weights, the minimum amount of daily protein that you need is about 130 grams. Well, here’s what that looks like, spread over your day. Notice that I even have durian as the snack …. heheheh.

Breakfast

3 eggs (21g)

1/2 cup of oats (13g)

Snack

Lowfat yogurt (13g)

Lunch

Chicken Breast (38g)

2 slices of wholemeal bread (8g)

Snack

100g durian (3g)

Dinner

1 cup white rice (4g)

170g beef (42g)

Spinach (3g)

Total Daily Protein = 145g

Classic Potato Salad

I grew up eating a lot of potatoes in all its permutations – I don’t think I’ve ever come across a potato I didn’t like. Boiled, fried, baked, mashed – I’ve loved every version in its own way. And I don’t think my household has spent a day without potatoes in its pantry – it would feel naked and empty otherwise. My maid cooks potatoes very well too – she did dark-soy chicken with sliced potatoes, the indonesian meat cutlets or ‘begedil’, and even pecal with simple boiled potatoes.

Last few days, right after my PT session with a client at 5pm, I rushed home to prepare for my family a buka puasa dinner (in fact, weekend is the only time that I can cook for the family). My thoughts shifted to potato salad – cold, perfect-for-a-barbecue potato salad. My favorite way to do this salad is to throw everything but the kitchen sink in . True to form, I couldn’t abstain from complementing that with my signature lamb-chops and seafood carbonara (salmon, calamari & prawns) with angel-hair pasta in there for a perfect iftar feast for the family, and I think it was the right call to make.

Well, here’s the recipe for my Classic Potato Salad. Try it, it’s so easy to make. If Ian can cook, so can you … hahhaha.

Ian’s Classic Potato Salad

serves 4

 

Ingredients:

• 4 medium potatoes (do not peel)
• 1/2 red onion, chopped
• 3 hard-boiled eggs, peeled
• chopped roughly 3 celery stalks, chopped
• 1/3 cup plain yogurt
• 2 tbsp wholegrain Dijon mustard (optional)
• 4 tbsp minced fresh mint
• salt/pepper to taste

Preparation:

Place potatoes in a large pot and cover with cold water. You want about an inch to two inches of water on top of the potatoes. Bring to a boil and cook for 25-30 minutes, or until potatoes are soft when pierced with a fork. Drain and cool potatoes to room temperature.

[You can always refrigerate your potatoes and finish them later in the day or the following day.]

When at room temperature (or cold), roughly cut the potatoes. I prefer my potato salad chunky as potatoes get all mashed up during the mixing. Place into a large bowl and combine with the remaining vegetables/eggs. Mix together yogurt, mustard and mint. Mix your dressing into the salad and stir until everything is evenly coated.

 Note : You can prep your salad and dressing a day before and let sit in the refrigerator, combining an hour before serving. Salad is best at room temperature to slightly chilled.

’supplement’ yourself well

Today we live in a busy, stressful world – we eat on the run, breathe in polluted air, drink chlorinated water and come in contact with various chemicals. All these deplete our bodies of many essential nutrients. We need to stay at an optimum level of health and fitness. If we are healthy with plenty of energy, we sleep well, live in unpolluted, natural environment, eat a variety of fresh food and have good digestion, we probably need little supplements. Sadly, I don’t, and my life, like yours, are very hectic.

There is probably a lot about health supplements that you have yet discovered. Even myself has used dozens of brand. I can bet that choosing a nutritional health supplement is a decision that we take for granted. What I used to do before, was to walk into a pharmacy or a drugstore and pick up a bottle that says “multivitamin.” It is worth noting that all mutivits are not created equal. The source from where the minerals and vitamins being extracted are different.  Now, in making sure that I get the best quality supplements, I make sure that they are all organically sourced. Why do you need Beta-Carotene from carrots that are grown with full of chemical fertilizers and pesticides.

These are some of the stuffs that I’m taking during this fasting month (in fact, I’ve been taking it since a year ago), and they are performing very well indeed. It provides me with the energy throughout the day. I am even enjoying energy levels that allow me to train clients 2-3 hours at a time, while fasting. Alhamdullilah.

Choosing a good health supplement should be an informed and wise decision. Make sure to continue that commitment to yourself by doing a little ’homework’ and making sure that you choose a good quality supplement.

If you need to get more information on the stuffs that I am taking, please call my certified wellness planner, Syuk, at 012-209-7132. He will share with you tonnes of really good infos. Just tell him that you are a Corporate Athlete, and you’ll be treated like a Drama King and Queen .

According to research, one-third of all cancer cases are due to genetic factors, the other two-thirds to environmental factors of which the majority are linked to diet. Nutritional health supplements are undoubtedly most needed today more than ever. Go and get yourself a good quality one!

 

 

ways to intensify ‘workouts’

In a perfect fitness training universe, everybody would work hard, everybody would keep adding weight to the bar, everybody would dedicate time for training, everybody would progress and everybody would reach their natural strength limits.

But this is not the perfect fitness training universe. With limited time dedicated for fitness training, not everyone can or will work to their utmost intensity, and strength gains do not come in a linear progression. That does not mean, however, that a busy executive cannot succeed in fitness training.

Keeping ‘workouts’ short (and simple) and increasing the intensity are keys to long term health & fitness success. This applies to Corporate Athletes and people who just love to work hard and get stronger. Whether it is swimming, queuing to pay your groceries, family travel etc., you can really make full use of these activities by introducing a little workout and intensifying it for greater fitness and health benefits. Recently, I took a day off and took my family for an overnight stay at Sunway Hotel for our pre-Ramadhan family vacation. I spent hours in the pool with my munchkin. We swam and of course, this is how I intensified my swim.

Other ways that we can do to intensify our ‘fitness workout’ ;

• Forget about the pram, instead hold and carry your baby. This is great workout for your arms. For toddlers, carry them on your shoulder (I did this all the time).
• Don’t take the trolley when you do your grocery shopping, instead carry baskets. You can do some curls and shoulder shrugs.
• Don’t park your car near the entrance of the mall or elevator (in fact, it’s harder to find one as well), park somewhere far where it requires you to walk. Try it at Mid Valley Mall parking area, it can save you several minutes of waiting, plus can save your fuel too.
• While queuing to pay for your groceries, do calf raises.

Calf Raises In a standing position, keeping the body straight.

Keep your hands at your side and feet five inches apart for balance. Slowly rise up on the balls of your feet and lower again.

Try 10-20 of these.

 

Remember, workouts are not confined within the gym walls. Just be creative and you’ll get equal benefits. Try it, and live well & strong.

 

raya in the woods

Our Singaporean friends who are competing in The North Face 100 already started their own Progressive Runs to assist the athletes in the trainings. While fasting month makes it slightly trickier for us to train, we have very limited outdoor runners too.

Having said that, Corporate Athletes are inviting friends and athletes out there to trail-run together after the fasting month. There are no charges or fee for this run, and please bring your own hydration belt or bag (also as part of the training). As for me, I’m carrying my own 2-L hydration pack.

Due to time constraint, Corporate Athletes is proposing to have its first POR (Progressive Outddor Run) on the third day of Raya i.e. 12 September 2010 (Sunday). Take it as our raya ‘open-house’ pot-luck gathering Best of all, expect ketupat and rendang as your post-run meal . Since it will be our very first outdoor run for this season (plus people are still in the raya mood which means that we still need to attend open houses etc.), expect the run to be about 4 hrs long only. We should reach KL around 1230hr-1300hr, just in-time to attend any Raya Open Houses.

 

Please find below the details about CA’s POR no. 1:

Date : 12 September 2010 (Sunday)

Meeting place : Gunung Nuang Park Headquarters’ Carpark. Look out for Corporate Athletes bunting.

Registration (by Park Authority) : 6.30am. Warming-up to start at 6.40am.

Start : 0700hr (with 9.00am turn-back time, no matter where you are). We should be able to reach KEM PACAT in two hours if we run. To those are brisk-walking, you should reach KEM LOLO within this time.

Finish : 1100hr at Carpark – “raya-in-the-woods” potluck. I may be bringing Morrocan Lamb Harira serve with bread (my trademark dish for every raya …. hehehe)

Distance : 16 km

Also, please take note that this POR is not necessarily for those competing in the race only, but is also opened to those who want to venture into trail-running. However, you need to attest that you are physically fit to take part in trail-running. Do wear proper running attire.

Subsequent PORs are as follows. Do mark these dates on your calendar.

POR no. 02 – 18 September 2010 (Saturday) ~ 25km

POR no. 03 – 25 September 2010 (Saturday) ~ 30km

26 September 2010 (Sunday) – Newton 25km Run

POR no. 04 – 02 October 2010 (Saturday) ~ 35km (sorry folks, can’t afford to taper … hehe)

TNF – 09 October 2010

 

Note : The running locations will be decided later. We will start with easier trails and slowly progresses into more technical and longer trails.

Note #2 : Friends, I just lost my handphone. Appreciate if you can just email your contact no to trainer@corporateathletes.com.my thanks & regards.

Therapeutic Ocean

Corporate Athletes is now promoting the health benefits of feeding fish through its concept called Therapeutic Oceans…hheheh …memandaiii jer.

Really, do you think that fish feeding (and island life) have therapeutic effects on people, such as relieving stress and subsequently lowers blood pressure? In fact, some medical doctors have begun to voice their opinions about the benefits of fish feeding especially in those that have a personal koi-fish pond in their home. They have gained these opinions by witnessing improvements in such medical conditions as high blood pressure, anxiety disorders, and some heart conditions in patients known to have their own personal Koi pond. Doctors have even found that many stroke and heart attack sufferers recover sooner when they have an area they can access frequently for relaxation, such as with a Koi pond. In fact, many of these Koi pond owners share that they feel “rejuvenated” after feeding the fish and spending quiet time near their Koi pond.

From my recent trip to Redang, I took the time to feed many wonderful and colorful fish of the house-reef near the water’s edge. It definitely provides a visually and mentally soothing effect. Come and have a look!

 

 

 

 

 

 

 

 

 So guys, go the islands and enjoy the Therapeutic Ocean!

Have a good weekend, folks.

longing for lunges

I love doing lunges. Lunges are one of the best lower body exercises you can do. Why? One reason is that lunges are multi-joint exercises which target all the muscles of the hips, glutes and thighs. It also requires no weights or equipment and is great for beginners and even for the experts. However, for anyone with knee problems or for those who are overweight, you need a little bit more support. I consider lunges (like squats) as Functional Training as it sort of mimics the movements we do each time we sit down or stand up. For those who need to add muscles to these areas, you can do lunges while holding dumbbells. Here are two Lunge variations that I love doing .

FORWARD LUNGE

 

REVERSE LUNGE

Care for ‘buns of steel’?. Do lunges!! :)

mommy, the real thing please!

Bottle feeding has become the social norm. Many women choose not to breastfeed because they say it hurts, their baby is not eating enough or it is just too much work. While formula feeding seems to be easier, faster and more flexible, wifey is a real serious ‘advocate’ for breast-feeding. She truly believes in breastfeeding, and will do whatever it takes to make sure that our children are fully breast-fed. Unfortunately, when baby Aaryan was born last week, it wasn’t a smooth-sailing for wifey - she witnessed very little supply, minor pains and lumps in her breast. But after a visit to the doctor, some massages and warm-towel, she could now breastfeed our baby Aaryan exclusively. Alhamdullilah.

My eldest Ariana was breastfed until she turned three, and we realized that she does not easily fall sick, or even when she does, it takes barely a day for her to recover. Her body is also very heavy, despite having a small frame.

Breastmilk is the best! – not only because it is healthier for the baby but also because it has benefits for the mother as well. Studies have shown that nursing mothers enjoy a reduced risk for both breast and ovarian cancer, also osteoporosis.

Breastmilk contains over four-hundred nutrients that cannot be recreated in a laboratory. These nutrients are essential to the healthy production and growth of babies. In fact, God has created in such a way that the caloric density, protein, carbohydrates, and fat in breastmilk changes with the growth of the baby in order to meet the nutritional needs of the baby. Mashallah. Breastmilk is also uncontaminated by bacteria and is easier for the infant’s stomach to digest.

It has been said that infants who have been breast fed for at least eight months have reduced risks for childhood cancers, diarrheal diseases, respiratory illness, ear infections, bacterial infections, diabetes, infant botulism, ulceratius colitis, obesity, SIDS and cavities.

When breastfeeding it is important to know the followings;

• the infant should not be fed with any other fluids other than breastmilk, not even water.
• no pacifiers (or other liquids) for at least 3 weeks, or until the baby has a good handle on breastfeeding. Other fluids, objects like pacifiers, and even just one bottle of formula can lead to the “distraction” of the infant from breastfeeding, making it harder for the mother and the infant to breastfeed.
• newborns should be fed every three hours
• the size, shape, color, placement of breast does not influence the ability of the breast to create the appropriate amount of breastmilk for the infant’s stomach

I am right now an expert in recognizing the baby’s early hunger cues  . Here are some helpful breastfeeding tips:

Early Signs of Hunger:

• soft sounds calling to mother
• rooting
• sucking on hands or lip
• hand to mouth
• head bobbing

Later Signs of Hunger:

• Legs moving in bicycle motion
• Tense with clenched fists

Very Late Signs of Hunger:

• Crying

 

So, if you are able to (other than medical reasons), PLEASE breastfeed! It is better for you and your baby!

Another community service reminder by Corporate Athletes ….

Decide. Commit. Succeed.

Since the inception of Corporate Athletes, it always carry the tagline “DECIDE. COMMIT. SUCCEED.”

I strongly believe that the decision and commitment to become fit and healthy, needs to come within oneself. It’s not the trainer’s duty to force you to decide and commit to their programs. The success of a given training program can only be achieved once the client themselves decide to take up the challenge, and commit to it.

While it is so much easier to say than done, there are small percentages of my clients who just barely have the right commitment level to ensure success in their training program. As a trainer, I never push or force people to join the program although there are times where I just want them to do it for the betterment of their physical and mental well-being. Forcing by a second party will never work in fitness training, unless it is the money that the trainer is looking for. Corporate Athletes is all about lifestyle.

To make it beneficial and successful, it only works if the person has made the decision to become active and healthy by himself/herself and self-commit to it.Here are some tips on starting out and committing to a fitness routine:

• Set aside affixed time daily for your exercise e.g. lunchtime, before work, after work etc. I do my gym and fitness routine before work or during lunch breaks at least thrice a week.
• Link your exercise sessions to your daily activities e.g. jog before dinner, gym before heading home etc. This will make exercise a regular activity to you.
• Get an exercise partner and stick to a mutually agreed exercise schedule. Whoever fails to turn up for an exercise session buys lunch   As for me, I do have friends that share same passion for outdoor sports where we regularly organise our own training sessions. Look out for our upcoming Progressive Outdoor Runs (POR), scheduled to commence on the third day of Raya.
• Make exercise convenient e.g. use office gym, go to the park near your home, use stairs instead of elevator etc.
• ‘Spice’ up your exercise program. Exercise can be anything from swimming, dancing, mopping floors, climbing the stairs etc. and not just weights and running.
• If you miss an exercise session, make up for it – you owe yourself a session and needs to be paid back.
• Sign-up for charity walks or runs. Obviously, if you are in the Klang Valley, there are many organised runs; be it a 10k, 21k and Full Marathons.

As a trainer, I can give you the best of my experience, knowledge and encouragement but in the end, it is you, my client, who must decide and commit to living the life that I know is possible for you. I am living an active and healthy life. Are you?

There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.

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