’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!

 

 

taking care of joints

 

Right after high school, I engaged in many sports, endurance mostly. I would spend more than 6 hours racing non-stop on a given raceday. I was aware of over-using my body, putting my joints in great stress, but I was not taking any supplements to support the health of my joints. I was young, and I was wrong. Taking supplements is not only meant to support the present state of being, but it also a health investment for future.

As a result, I was having knee pains in races in my early thirties. I still remember once where I suffered greatly in one of the 15km runs. The pain at my knee went so bad that the doctor wanted to do a surgery on it. I was hesitant, and tried to treat it my way. That was also the time that I decided to take Glucosamine and Chondritin to treat the pains. While taking that, I didn’t stop racing/running (being the stubborn me) but I found that using knee guards on both legs did help to reduce the pains during the runs.

I am now running pain-free. I am also running without the guards now. I guess the supplements somehow do work wonders. Let’s see how these supplements work:

Glucosamine Sulphate – it plays a major role in the promotion and maintenance of the structure and function of the cartilage in the bone joint. Glucosamine stimulates the biosynthesis of mucopolyscacharides – the key structural components of joint cartilage which are essential for proper joint function. Glucosamine also increases synovial fluid production and viscosity, giving better lubricant activity for the joints. Glucosamine sulphate is well-absorbed after oral intake, and is distributed mainly to bones and joint issues.

Chondritin Sulphate – it is vital for the structure and function of articular cartilage. Chondritin sulphate is an important component of aggrecan which is found in articular cartilage. Aggreca confers upon articular cartilage shock-absorbing properties.

How much do I take?

Glucosamine Sulphate 750mg & Chondritin 400mg per serving. I have 2 servings per day. This is the recommended dosage for people with moderate to severe Osteoarthritis symptoms.

When do I take?

15 minutes before meals (I follow this strictly)

How long do I take?

Cycle of 2 months consumption and 2 months rest. I rest for two months to allow for the self-promotion and self-production of cartilage and synovial fluid. Bear in mind that these supplements do not build the cartilage and create the fluid, they are just supporting our body system to produce, repair and maintain.

 

 

 

So guys, let’s take care of our joints, and ’supplement’ it well. We need good joints to support us later in life.

Best of You II

Due to very good response last weekend, my dear friend, Syukran, a Certified Wellness Planner (CWP) from wellnessmadesimple, is extending the Best of You session this weekend, 24-25 April 2010.

This is what you’ll be gaining over the weekend;

• You will receive an in-depth assessment of your current health and fitness level.
• You will receive a comprehensive Polar Body-Age profile that highlights your strength and areas for improvement. A Certified Wellness Planner will assess your body composition, cardiovascular efficiency, muscular strength and endurance, flexibility, health risk assessment (i.e nutrition, stress etc)
• This will be followed with a session where your CWP will design a personalized program to meet your health and fitness goals.

Please call ASMI at 019-3557426 to book your session. Appointments are based on first come first serve basis. Please quote Corporate Athletes to enjoy a special rate of RM65 nett for the session.

The event takes place at DVI Center, B0502 Dataran 32, PJ, Selangor (opposite Toyota service center near section 14 PJ)

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wellnessmadesimple team consists of medical professionals, fitness specialists and health educators dedicated to help you achieve your true potential through their customized wellness programs. Below is an excerpt on the Polar Body-Age Assessment;

a 4-week Block Training

With the completion of my book; Fitness Food made easy, I hope to be able to concentrate on my training now, both in running and swimming. Since the Energizer Night Run (ENR) is towards the end of this month, I’ve decided to base my program on a four-week block i.e. 3 weeks build-up, 1 week easy. I came up with this training program earlier last week and here how it looks on screen;

Week 1:
Base – 3 x 8km
Workout – 1 x Fartlek/Tempo
Rest – 2 x Swim/Weights
LSD – 1 x 20km

Week 2:
Base – 3 x 12km
Workout – 1 x Fartlek/Tempo
Rest – 2 x Swim/Weights
LSD – 1 x 25km

Week 3:
Base – 3 x 16km
Workout – 1 x Fartlek/Tempo
Rest – 2 x Swim/Weights
LSD – 1 x 30km

Week 4 (taper):
Base – 3 x 8km
Workout – 1 x Fartlek/Tempo
Rest – 2 x Swim/Weights
LSD – 1 x 20km

Since I alreday drew up a comprehensive training plan, my next biggest challenge is to execute it – obviously, it takes alot of discipline and consistency. I’m supposed to be in my second week now, but week one training was not even close – too busy, working late, PTs, family outings etc. I don’t know whether these are merely reasons/excuses for skipping the training sessions. Whatever it is, I’m just going to stick to whatever I’ve planned for and try my best to at least meet 60-70% of this training plan. I know it may look like a desperate effort but I think it’s worth trying.

Let’s see whether this method works best for me in preparing myself for the ENR. This coming weekend, I’m going to have a back-to-back ‘training’ in swim-run (and an expensive one too … ). I’m heading to Singapore for the SAFRA’s Singapore Biathlon. I have a mission to break my past year’s record.

p/s – My latest baby, Nordictrack Reflex Treadmill arrived home safely too. It’s going to be temporarily placed at home until my Private Studio (known as Corporate Athlete’s Centre for Living) is complete. This treadmill has iFIT Workout Card Technology. Each card is designed by a Certified Personal Trainer and plugs directly into the treadmill’s console, automatically adjusting your speed and incline, while the voice of a personal trainer takes you through each workout. Cool huh! Besides the treadmill, I have also purchased a Smith Machine, a performance cycling machine, 17 sets of dumbells and a Johnson Fitness Ellyptical Cycle, all stored safely at the warehouse. Corporate Athletes’ Centre for Living is due to open in May 2010. Insyallah.

adiNation of Runners : The Support Group

After much procastination, I finally signed up for adiNation at Taman Bukit Jalil last week. It will be  on my calendar every Tuesday from 6.30-8.00pm.  Not many people turned up last week, 4 of us to be exact – Azhar, Ghejan, my neighbour Fadil and the group leader Farid. Farid is an excellent runner with such a great running posture. We ran at average speed of 10-11km per hour and practically covered around 8-9km of distance. Three other ladies joined the group when Fadil and I left the park. Without hesitation, Farid took the group for more rounds …  it’s great to see Fadil so commited to run this adiNation group although it is just a volunteering work. 

When you are so tied up with life and work, it’s always good to sign up for this kind of running groups as it will at least keep yourself commit to your own training, myself included (well, at least it’s appearing on my calendar now). In fact, many experiences are nicer when they are shared with someone else. Exercising in a group, say through the instruction of a trainer (or personal trainer), has many benefits. When you engage in group training, you have a built-in support system that bestows you with a wealth of encouragement and motivation in continuing with your fitness routines. This can be very helpful especially on those days when you just don’t feel like exercising. You can even get into some friendly competition with the other members of your training group to further intensify your training.  

For those who are not sure what adiNation is all about, it is a running group that meets up once a week. You’ll be given an adiNation passport where you have to bring along everytime there’s a run. The trainer will stamp onto the passport and you will enjoy a 10% discount for every 10 stamps collected, 20 stamps for 20% and 30 stamps for 30%. Cool huh? Currently, there’s adiNation group in almost every park in the Klang Valley. Do check out adination.com to find one close to you (so far this adiNation is running in Singapore, Indonesia, Thailand, Philiphines, Vietnam and Malaysia).

whitewater rafting

I really enjoy whitewater rafting. I’ve been rafting for more than 10 years now, including the ones in Canada, Indonesia and Nepal. Obviously, the latter topped my list, and I was lucky enough that my experience was reported in our local newspaper too (can read it here). In local waters, I’ve done it on three rivers only, Padas In Sabah, Kampar in Perak and KKB in Selangor. In fact, I’ve worked as a part-time river guide with one of the local rafting companies in KKB, but that was 10 years back …. And I miss that.

Recently, I met Stephen from Riverbug, a local whitewater rafting expert, and we had great time chatting on whitewater local scene. A lot have changed since I first started. There are many operators now, and more new rivers are opened up for commercial rafting. Riverbug, originally from Sabah (I’ve rafted with them at Padas River), even came to Peninsular to run on new rivers.

Having said that, Riverbug is extending a good deal to Corporate Athletes for its one-day Abseiling & Rafting in Gopeng for only RM210 which is scheduled this coming Xmas Weekend, Saturday 26 December 2009. Come and join us for a joyous rafting escapade … hohoho … Welcome to The Wild Gym.

ITINERARY  (Abseiling and Rafting )

0900hrs Pick up at Gopeng Town or Gua Tempurong in Perak. Transfer to Ulu Geruntum waterfall.

0930hrs Introduction to Abseiling Techniques and etc. Abseil down a 15 metres waterfall.

1230hrs Finish Waterfall Abseiling. Transfer Back to Ulu Geruntum only 20 mins from the Waterfall for Buffet Lunch.

1300hrs   After a hearty lunch meal. Get ready for Rafting!

1330hrs   Put on white water rafting equipment, safety
briefing will be given by RIVERBUG guide.

1400hrs   Rafting commences. Covering the distance of 7 km with 9 
rapids along the way. Rafting journey takes around 1 ½ –   2  hours.

1600hrs   Arrive at the ending point. Shower and transfer back to       Gopeng Town
                
INCLUSIVE

WHITE WATER RAFTING SURVIVORCERTIFICATE
INSURANCE COVERAGE
NECESSARY EQUIPMENT
ENTRANCE FEE
ENGLISH SPEAKING GUIDE / RIVER GUIDE
SUMPTUOUS  LUNCH
BOTTLED DRINKING WATER
SHUTTLE TRANSFERS WITHIN ACTIVITY AREA

OPTIONAL:

RIVERBUG SOUVENIR T-SHIRT IS RM 45.00 EACH

PLEASE BRING YOUR:

CHANGE OF CLOTHES
TOWEL
TOILETRIES
SUN-BLOCK LOTION

WEAR YOUR:

SWIMWEAR/ WATER-PROOF GYM WEAR
SHORTS & TEES
SPORTS SHOES/SANDLES WITH STRAPS
GOGGLES ( IN CASE OF CONTACT LENSES )

Price:   RM 210.00 per pax

Direction to get there

Take the North-South PLUS Expressway and turn out via Exit 135 at the Gopeng Toll Plaza. From the plaza, turn left (southwards) towards Kampar. Drive for about 5 km before turning left and driving a further 2 km to reach Gua Tempurung. There are signboards to help you find the way.

Categories of Swiftwater
(As defined and categorized by International Rafting Federation)

Grade Description
I (one) – Moving water with a few riffles and small waves. Few or no obstructions
II (two) – Easy rapids with waves up to 3 feet (1m) high and wide, clear channels that are obvious without scouting. Some maneuvering required.
III (three) Rapids with high, irregular waves often capable of swamping an open canoe. Narrow passages that often require complex maneuvering. May require scouting from shore.
IV (four) Long, difficult rapids with constricted passages that often require precise maneuvering in very turbulent waters. Scouting from shore is necessary, and conditions make rescue difficult. They are generally not possible for open canoes. Boaters in covered canoes and kayaks should have the ability to Eskimo Roll.
V (five) Extremely difficult, long, and very violent rapids with highly congested routes which should always be scouted from shore. Rescue conditions are difficult, and there is significant hazard to life in the event of mishap. Ability to Eskimo Roll is essential for boaters in kayaks and decked canoes.
VI (six) Difficulties of Class V carried to the extreme of navigability. Nearly impossible and very dangerous. For teams of expert only, after close study has been made and all precautions have been taken.

Getting ready for Singapore Marathon – Part II

As a fitness trainer and a Corporate Athlete, I have the privilege to ‘experiment’ myself in races. The more I spend time on racing, the better I get to know my bodily systems. This is super important as we are all born different from one another. A technique that applies well to oneself does not necessarily mean that it will do the same to another person. The way we stride in running is different from one another. Some are more comfortable in midfoot running, some heel running and some forefoot running. While there are studies that prove one technique is better than the other, however, it is the runner him/herself that needs to know which technique that suits them better, while ensuring the least pain and zeroing the injuries.  As for me, I’m still experimenting few other techniques onto myself. (well, I did mostly heel running in my KLIM mid this year). 

I even wore tennis shoes for my run in the KLIM and it was proven to be ‘racing-friendly’ with no injuries recorded. While hi tech shoes are important to suit the runner’s running style, it is also important for runners to run correctly. This is the area that I’m still learning, and I can only learn it through hours of racing and training. I know a strong runner named Devi that runs shoeless in runs (or marathons) and always end-up on podium.

I even tried different ORS and food in my previous marathon. So what’s new in this upcoming Singapore Marathon? With tennis shoes still accompanying me (hope so, or I may change my mind  … hehhehe), I’m blessed with some mini sponsors – NACOX natural joint supplement from Alterni (check out end of this entry for some savings), the Buff headwear from Corezone and a delicious Monavie concentrated juice of the Brazilian açai berry from States (Thanks to Feena for the sponsorship).

Great news.

CA members will get double loyalty points worth upto RM15 (savings upto 20%) when they purchase NACOX. At the end of the 5th box, CA members will be able to use the loyalty points to redeem 1 box of NACOX for free.

There are other benefits and on-going promotion which CA members are entitled when they join ALTERNI to purchase NACOX. There are no membership fees charged. CA members may call ALTERNI Customer Care Centre @ 03-79652888 and look for Ms Wai Leng for more info. It is advised to mention that they are from CA because at the moment this promo is exclusive for CA members only.

going natural

I used to have many joint and muscle pains after my endurance races. Whenever possible, I try to relieve these pains the natural way. Last week, I went out with Jayasilen**, from Alterni, for a business lunch to discuss some possible future collaboration. Alterni is a healthcare company providing 100% natural health supplements. Its philosophy is based on the principles of the alternative therapy without the use of synthetic drugs.

I was given some samples of Nacox, Alterni’s all-natural pain relief solution for joints and muscles. Nacox is claimed to be completely safe, with no side effects. It contains CCE 4800, a curcumin extract (from Kunyit) with anti-inflammatory properties to alleviate joint and muscular pain caused by injuries and arthritis. He also claimed that Nacox has 4000 times higher absorption rate for effective pain relief, as compared to Glucosamine and Chondrition supplements of some leading brands.

As of now, I still need to to try these supplements and will do a Product Review soon after. I am also looking for few Corporate Athletes (no, you don’t need to be CA clients …. hehehe) to try this Nacox, especially those who are suffering from pain in muscles and joints. All you have to do is to consume this product and tell me about its effectiveness later (if any).

**Jayasilen, a Corporate Athlete himself, is a taekwando 3rd degree black belt holder, and had representated the State of Kedah in 2003, 2005 and 2008 in national championships. In 2007, he represented Malaysia in WASCO, in short for World All Style Championship Organisation, in Cagliari Italy and won 2 Golds in Knife-hand Strikes & Turning Kicks, and 1 Bronze in Semi-contact Sparring. Now, he is just a busy dancer, and competing in Astro’s Aatam 100 Vagai – an Indian version of So, Do You Think You Can Dance. Corporate Athletes wish him all the best, and hopes for a fruitful collaboration in future.

 

Product Review : 24 Questions by Kevin Zahri

A dear friend of mine, who is also a Celebrity Trainer, Kevin Zahri, has just launched an e-book entitled 24 questions. This e-book is a collection of the 24 most frequently asked health & fitness questions that he gathered from his wellness seminars, personal training and online research.

This colourful 59-page e-book is  filled with quick tips, illustrations and in-depth analysis for each of the 24 questions that cover everything; how to get started, health, weight management, nutrition, dieting, supplements, exercise, fitness training and more.

The good part of it is that for every eBook purchased, 10% will be donated to SavetheChildren.org – an organisation that helps the children living in poverty. Corporate Athletes supports Kevin and his 24 Questions. Please visit his website kevinzahri.com to purchase the e-book.

the 24 questions

Get Started

Q1 – Why is it so hard to achieve your fitness goals?
Q2 -Is there a shortcut to great health and fitness?
Q3 -Why do I Get Fat … Others Don’t!?
Q4 -What’s the best weight for me?

Nutrition Basics

Q5 – Why do we gain or lose weight?
Q6 – How much should you eat per day?
Q7 – Do you have to know all this calorie stuff?
Q8 – Can fruits make you gain weight?
Q9 – Can you lose weight without exercise?

Diet Planning

Q10 – Tell me … What is the Best Diet for me?
Q11 – Is it ok to Go on a Crash Diet?
Q12 – Can you Skip meals to Lose weight?
Q13 – What to eat and how to build a daily meal plan?
Q14 – How to control your cravings?

Fitness Training

Q15 – What is the best exercise for you?
Q16 – What the secret to spot reduce fat?
Q17 – I want a six-pack! How to get great abs?
Q18 – How to build muscles and lose fat at the same time?
Q19 – How long, often and when to exercise?

Extra Topics

Q20 – Do fat loss supplements really work?
Q21 – Which supplements should you buy?
Q22 – How to start a home gym on a budget?
Q23 – Do Slimming Centres or As-Seen-on-TV gadgets work?
Q24 – How to Gain Weight the Right Way?

Grab a copy today!

Product Review : Oral Rehydration Salt (ORS)

I’m so used of using Oralite ORS in my races. In fact, I find these small reflective  packets so user-friendly ; just have to tear it off, put everything in the mouth, grab a cup of water to gargle before slipping it straight down my throat. Is that simple! In SCKLM last weekend, I decided to give Horleys Replace Hydration a try (definitely not by choice) after most of the pharmacies ran out of Oralites. The smallest that I could get was a 56g sachet. I thought it was a good choice as I could go lighter (without too many small packets) in my run.

After checking-out and comparing the nutritional infos between Oralite and Horleys, I was so surprised that Horleys outdo Oralite greatly. First, Horleys have 11 times more Carbohydrate (in the form of glucose) than Oralite. This could easily translate to a supply of 1100% more energy than what Oralite or any other standard ORS could offer. On top of that, Horleys also provides ~32% more sodium than Oralite. Remember how I told you in previous posting on the importance in maintaining the alkalinity level in the body? Well, we need alkali metal like sodium (Na 2+) to do this job.

I took the entire sachet of Horleys throughout the SCKLM marathon last Sunday (pour the powder in mouth, gargle with water and swallow). To my surprise, it didn’t leave me with any cramps or pains (which I normally have past the 20-25km mark even with the regular ORS). So guys, maybe next time, you may want to consider Horleys Replace Hydration  (or its equivalent) for only RM5.xx as oppose to 4-5 sachets of the RM0.55 ORS Oralite. Well, we’re paying more for the quality right! …. plus the R&D that comes with it.

Corporate Athletes support this product greatly. 

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